Dive into this athlete’s performance at 2024 Amsterdam using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
1000 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ross Jack's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Ross Jack's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Ross Jack's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Ross Jack's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
02:38.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jack Ross delivered a commendable performance in the 2024 Amsterdam Hyrox event, finishing in the top 47% overall and 46% within his age group. His total running time was notably strong, being 1:18 faster than the average, indicating a solid running foundation. The initial running segments show that Jack started briskly, with Running 1 being significantly faster than average. This suggests a strong start, but it's important to maintain consistent pacing throughout the race. The later running segments, particularly Running 7, were slower than average, which might indicate fatigue. Overall, Jack has a runner's profile, excelling in running segments, suggesting that focusing more on strength training could balance his performance.
Segments to Improve
Sandbag Lunges: Jack was 2:19 slower than average, ranking at the 98th percentile. This segment stands out as a major area for improvement. Training Strategies: Focus on lower body strength and endurance. Incorporate exercises such as lunges with added weight, Bulgarian split squats, and step-ups. Prioritize form to ensure efficiency and safety.
Roxzone: The time spent in the Roxzone was 1:19 slower than average. Improving transitions can significantly enhance overall performance. Training Strategies: Practice quick transitions between exercises, simulate race conditions in training, and work on maintaining focus and energy during these periods.
Running 7: This segment was 33 seconds slower than average, suggesting fatigue or pacing issues. Training Strategies: Implement tempo runs and interval training to build endurance and speed. Include compromised running drills where running is performed immediately after strength exercises to mimic race conditions.
Race Strategies
Consistent Pacing: Start at a sustainable pace to avoid early fatigue, especially given Jack's tendency to start fast. Maintain a steady rhythm to conserve energy for later segments.
Efficient Transitions: Minimize time in the Roxzone by practicing quick transitions in training. Develop a mental checklist to streamline process during the race.
Strength-to-Run Transition: Focus on smooth transitions from strength exercises to running. Practice running immediately after exercises like sled pushes or lunges to condition the body to handle the shift efficiently.