Dive into this athlete’s performance at 2024 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 953 similar athletes.
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.
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.
This section showcases the entire Humphries Jake'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 Humphries Jake's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Humphries Jake'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.
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 Humphries Jake'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 04:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:55 | 08:55 to 07:00 | 46.4% |
| Sled Pull | 01:43 | 07:54 to 06:11 | 41.5% |
| Wall Balls | 00:18 | 08:45 to 08:27 | 7.3% |
| Rowing | 00:08 | 05:21 to 05:13 | 3.2% |
| Sled Push | 00:04 | 03:41 to 03:37 | 1.6% |
| Ski Erg | 00:00 | 04:46 to 04:46 | 0.0% |
| Farmers Carry | 00:00 | 02:11 to 02:11 | 0.0% |
| Sandbag Lunges | 00:00 | 05:13 to 05:13 | 0.0% |
| Run Total | 00:00 | 48:01 to 48:01 | 0.0% |
| Humphries Jake | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:10 | 00:00 | 05:19 +01:51 | 00:00 +00:00 |
| Ski Erg | 04:46 | 07:10 | 04:45 +00:01 | 05:19 +01:51 |
| Running 2 | 05:18 | 11:56 | 05:49 -00:31 | 10:04 +01:52 |
| Sled Push | 03:41 | 17:14 | 03:37 +00:04 | 15:53 +01:21 |
| Running 3 | 05:28 | 20:55 | 06:25 -00:57 | 19:30 +01:25 |
| Sled Pull | 07:54 | 26:23 | 06:20 +01:34 | 25:55 +00:28 |
| Running 4 | 05:31 | 34:17 | 06:26 -00:55 | 32:15 +02:02 |
| Burpees Broad Jump | 08:55 | 39:48 | 07:14 +01:41 | 38:41 +01:07 |
| Running 5 | 06:00 | 48:43 | 06:46 -00:46 | 45:55 +02:48 |
| Rowing | 05:21 | 54:43 | 05:17 +00:04 | 52:41 +02:02 |
| Running 6 | 05:25 | 01:00:04 | 06:29 -01:04 | 57:58 +02:06 |
| Farmers Carry | 02:11 | 01:05:29 | 02:41 -00:30 | 01:04:27 +01:02 |
| Running 7 | 05:25 | 01:07:40 | 06:32 -01:07 | 01:07:08 +00:32 |
| Sandbag Lunges | 05:13 | 01:13:05 | 06:45 -01:32 | 01:13:40 -00:35 |
| Running 8 | 07:48 | 01:18:18 | 07:49 -00:01 | 01:20:25 -02:07 |
| Wall Balls | 08:45 | 01:26:06 | 08:51 -00:06 | 01:28:14 -02:08 |
| Roxzone | 11:41 | 01:46:25 | 09:20 +02:21 | 01:46:25 |
Jake, you crushed it out there at the 2024 London Hyrox! Finishing overall at 629 out of 4462 athletes puts you in the top 14%—that's no small feat! Your total time of 01:46:25 is impressive, especially considering your total running time of 00:48:01, which is 3:42 faster than the average. Clearly, you've got some serious speed in those legs! 🏆
Looking at your pacing, you might have started a touch too slow in the first running segment (00:07:10), which cost you a bit of time compared to the average. But hey, we all know that sometimes it’s better to take it slow and steady than to burn out quickly, right? Your strength is definitely in running, but we need to work on balancing that with your strength segments to create a more well-rounded athlete.
Now, let's dive into the areas where we can turn weaknesses into strengths:
This is a crucial transition time and indicates that you spent more time resting than necessary. To improve your Roxzone, focus on your overall fitness and transitions. Start practicing quick transitions in your workouts. You can set up a mini Hyrox circuit at your gym and time yourself moving quickly from one exercise to the next. Think of it as a "speed dating" for workouts—quick, efficient, and you’ll get better at it over time! 💥
Burpees may feel like the world's worst dance move, but they can be your best friend if mastered! Focus on improving your burpee technique. Use a metronome to keep your rhythm, and incorporate plyometric drills like jump squats and box jumps to develop explosive power. Aim to hit 5-10 sets of 5-8 reps of these drills in your weekly routine.
Looks like the sled decided to take a leisurely stroll with you! To improve on this, incorporate sled pulls into your training, focusing on maintaining a strong posture and consistent pace. Try to do 4-6 sets of 20-30 meters at a challenging weight and vary your grip to build overall strength. You might also want to practice pulling while fatigued—like after a run—to simulate race conditions.
You're right on the average here, but let's aim higher! Focus on your wall ball form; ensure your squat is deep enough to generate power. To improve, add in wall ball drills into your routine, aiming for higher reps with a focus on speed and technique. You can also mix in thrusters for a full-body workout that mimics the wall ball motion.
Another sled segment that we can improve! Work on your leg strength and drive. Try incorporating heavy leg presses and squats into your weekly routine, aiming for 3-4 sets of 6-10 reps. Also, practice pushing the sled at different weights to build endurance and strength in your legs. A strong push will translate to faster times!
During the race, it’s important to have a game plan. Here are some strategies to consider:
Jake, you're already performing at an elite level, so there's no doubt you can keep pushing yourself to new heights! Remember, every great athlete was once a beginner who refused to give up. Keep your head high, keep grinding, and don’t forget to enjoy the process! 💪
“Success is not final, failure is not fatal: It is the courage to continue that counts.” — Winston S. Churchill. So let’s take these insights, put in the work, and get ready to smash that next race! You're in the Rox-zone now! 🏆
Keep hustling,
The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Prudlo Tobias | 2023 Köln | 01:46:12 | |
| Mckenzie Jason | 2023 New York | 01:46:12 | |
| Grefkes Philip | 2022 Essen | 01:46:24 | |
| Connolly Daniel | 2024 Dublin | 01:46:07 | |
| Malone Josh | 2024 Birmingham | 01:46:21 | |
| Talamini John | 2021 Dallas | 01:46:00 | |
| Gonzales John JD | 2024 Dallas | 01:46:45 | |
| Stoukas Dimitris | 2024 Turin | 01:46:38 | |
| Goh Deng Yong | 2024 Singapore | 01:46:22 | |
| Holmes Karl | 2024 Madrid | 01:46:43 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:34:34 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
