Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 Baker 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 Baker 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 Baker 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 Baker 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
05:54.
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 Baker displayed commendable resilience in the 2024 Sports Direct HYROX London, finishing in the top 43% of all athletes and top 48% within his age group. His performance showcases a balanced profile with a slight inclination towards strength exercises, as evidenced by his faster-than-average times in the Sled Push, Sled Pull, Burpees Broad Jump, and Farmers Carry. However, his total running time was significantly slower than average, indicating room for improvement in his running efficiency and endurance. The best running lap indicates potential in running that could be further developed with targeted training. His pacing appeared to start slower, especially in the initial running segment, but improved as the race progressed, suggesting a need for better race start strategies and pacing techniques.
Segments to Improve:
Running Segments: The total running time indicates a significant area for improvement. Focusing on interval training, such as 400m repeats at a faster pace than his current average, with equal rest periods, can help improve his speed and endurance. Incorporating hill workouts once a week will also build leg strength and running efficiency. Plyometric exercises like jump squats and lunges will enhance his explosive power, aiding in faster starts and better performance in compromised running scenarios post-strength exercises.
Wall Balls: Although slightly better than average, this segment has room for improvement. Incorporating a variety of squats into his training regimen, focusing on depth and explosive power, can help. Practicing wall balls with a heavier medicine ball than used in competitions will improve strength and endurance. Form corrections, ensuring a full squat and using the momentum from the squat to propel the ball, can increase efficiency.
Sandbag Lunges: To improve his time in this segment, Jack should focus on increasing his leg and core strength through weighted lunges, step-ups, and deadlifts. Incorporating unilateral leg exercises will also improve balance and stability, which are crucial for this segment. Practicing sandbag lunges in training with varying weights can help adapt his body to the demands of this exercise.
Ski Erg: To better his performance in the Ski Erg segment, incorporating upper body endurance workouts, such as long sets on the rowing machine, pull-ups, and lat pulldowns, will be beneficial. Technique drills focusing on maximizing the pull length and improving coordination between arms and core can enhance efficiency and speed.
Race Strategies:
Start Strong: Jack should work on starting the race at a slightly faster pace than his current comfort zone. This can be achieved through specific training focused on improving his speed and endurance right from the start. Dynamic warm-ups pre-race can also prepare his body for a strong start.
Pacing: Developing a pacing strategy that allows for gradual increases in speed, especially in the running segments, can help Jack maintain a more consistent performance throughout the race. Training with a heart rate monitor to learn how to pace himself based on effort rather than speed can be highly effective.
Transition Efficiency: Improving transition times between exercises can significantly impact overall performance. Practicing quick transitions in training, focusing on reducing rest times and efficiently moving between stations, will prepare Jack for faster roxzone times.
Mental Resilience: Mental toughness training, including visualization techniques and setting small, achievable goals throughout the race, can help Jack maintain focus and push through challenging segments of the race.
By addressing these areas of improvement with specific training strategies and incorporating effective race strategies, Jack Baker has the potential to significantly enhance his performance in future HYROX races. Continuous effort, dedication, and strategic planning will be key to his success.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men