Johnston Benjamin
Hyrox Result
Dive into this athlete’s performance at 2024 Stockholm 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.
Race Summary
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 Johnston Benjamin'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 Johnston Benjamin'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 Johnston Benjamin'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 Johnston Benjamin'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
05:20.
Check the detail of the improvement plan below.
02:24
Potential Improvement
45.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Hey Benjamin! First off, a massive congrats on your performance at the 2024 Stockholm Hyrox event! You crushed it with an overall time of 01:17:20, ranking in the top 31% of 1096 athletes and securing a solid 79th place in your age group. That's no small feat! Your total running time was a standout at 00:36:18, which is 02:39 faster than the average. This shows you're more of a runner, and that's a strength you can definitely leverage. However, your pacing strategy could use a little tweaking. You started strong with a lightning-fast first lap, but it might have set a pace that was a bit too aggressive for the rest of the race. It’s like running into a brick wall made of burpees—painful and slows you down! 🏃♂️💥
Segments to Improve
Now, let’s talk about the segments that need some extra love:
- Sandbag Lunges: 00:06:32 (81 Percentile Rank) - This was your slowest segment, and we need to change that. Incorporate weighted lunges into your training, focusing on form and stability. Start with lighter weights and gradually increase. A great drill is to perform walking lunges for distance, ensuring you maintain a steady pace and form. Also, try step-ups to build leg strength and power. Perform 3 sets of 10-15 reps.
- Burpees Broad Jump: 00:05:56 (63 Percentile Rank) - This segment can be a killer! Practice burpee variations to build explosiveness and endurance. Try “burpee box jumps” to increase your power output. Aim for 3 sets of 10 reps, focusing on quick transitions. Remember, burpees are like bad jokes—you just have to get through them quickly!
- Wall Balls: 00:06:09 (43 Percentile Rank) - To boost your performance here, work on your squat depth and throwing technique. Incorporate medicine ball squats into your routine, focusing on explosive power. Try sets of 15-20 reps to simulate race conditions, and practice catching and releasing the ball quickly. Think of it as your chance to throw your frustrations at the wall—literally! 💪
- Roxzone: 00:07:02 (51 Percentile Rank) - Your transition time is a reflection of your overall fitness and strategy. Focus on conditioning workouts that mimic race scenarios. Incorporate high-intensity interval training (HIIT) to improve your cardiovascular fitness. This will help you recover faster between segments. Aim for 2-3 sessions per week, with a mix of running and strength elements.
Race Strategies
During your next race, consider these strategies to elevate your performance:
- Pacing: Start with a slightly slower pace during the first two runs to conserve energy for the later segments. Remember, it’s a marathon, not a sprint—unless the prize is a pizza at the finish line!
- Transitions: Practice quick transitions in training to reduce the time spent in the roxzone. Use a timer to simulate race conditions, focusing on getting in and out of each exercise efficiently.
- Mindset: Keep your mental game strong. Remember David Goggins' words: “The only way to gain respect is to earn it.” Embrace the grind, and don’t let fatigue dictate your performance.
Conclusion
Benjamin, you’ve shown incredible promise with your running capabilities, but now it’s time to balance that with building strength in your weaker segments. Hyrox is all about hybrid fitness, so let’s turn those weaknesses into strengths. Remember, improvement doesn’t come from comfort zones but from pushing through the tough spots. As Jocko Willink says, “Discipline equals freedom.” So, let’s get disciplined in your training, and before long, you’ll be smashing personal records like a pro! 🏆
Keep grinding, stay motivated, and remember to enjoy the journey. The Rox-Coach is here to help you every step of the way! 💪
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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