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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Bundock John's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Bundock John hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Bundock John’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Bundock John'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
09:07.
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:
John Bundock's performance at the 2024 Sports Direct HYROX London places him within the top half of both the overall and age group categories, highlighting a competitive but improvable skill set. His total running time was 05:29 slower than the average, indicating a more strength-based profile rather than a running one. Despite this, his best running lap and performance in strength-focused exercises like the Farmers Carry and Wall Balls suggest a strong potential in hybrid performance with a leaning towards strength over endurance running. A notable observation is his pacing; initial segments show no significant deviation from the average, but a dramatic slow down in later running segments suggests fatigue management and pacing could be key areas for improvement.
Segments to Improve:
Running Segments: John's performance indicates a need for improved endurance and pacing strategy. Focused training on interval running, where he alternates between high-intensity sprints and recovery jogs, could enhance his running economy. Including long, slow runs in his training will build endurance, while tempo runs at a steady, challenging pace will improve his lactate threshold, allowing him to maintain a faster pace for longer periods.
Sled Push & Sled Pull: These segments were significantly slower than average, suggesting a need for improved functional strength and technique optimization. For the Sled Push, incorporating lower body strength exercises such as squats, lunges, and leg presses will be beneficial. Practice with weighted sled pushes on varying inclines can also help. For the Sled Pull, focus on building upper body and core strength through pull-ups, rows, and planks, coupled with specific sled pull drills to improve technique and power.
Burpees Broad Jump: John's performance here indicates a need for improvements in explosive power and stamina. Plyometric exercises such as box jumps, squat jumps, and broad jumps will build explosive strength, while high-intensity interval training (HIIT) sessions incorporating burpees will improve stamina and efficiency in this exercise.
Race Strategies:
Pacing: Given the decline in performance in later running segments, adopting a more conservative start to conserve energy for the latter half of the race may benefit John. Utilizing a running watch to keep track of pace and setting target splits based on training performances can help maintain a steady effort throughout.
Transitions (Roxzone): John's faster-than-average transition times indicate efficient movement between exercises but also highlight the importance of maintaining this efficiency as a competitive edge. Practicing quick transitions in training, including the setup and initial movements of the next exercise, can further reduce transition times.
Strength and Endurance Balance: Training should aim to balance John's evident strength with improved running endurance. Incorporating at least two to three endurance running sessions alongside strength training weekly will create a more balanced athlete capable of sustaining a competitive pace throughout the race.
Recovery and Nutrition: Incorporating active recovery sessions and optimizing nutrition for endurance and recovery will support the increased training load. Focus on hydration, carbohydrates for fuel, and protein for muscle repair in the diet, alongside practices like stretching, foam rolling, and adequate sleep to enhance recovery.
In conclusion, while John displays significant potential in strength-based challenges, a focused approach on improving running endurance and optimizing pacing and transition strategies will be vital in elevating his overall performance in future races. Tailored training that addresses these specific areas, coupled with strategic race planning, will enable John to capitalize on his strengths and mitigate weaknesses, potentially leading to higher rankings in subsequent events.
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