Dive into this athlete’s performance at 2024 Cape Town 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.
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 Jooste Tyrone'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 Jooste Tyrone'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 Jooste Tyrone'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 Jooste Tyrone'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 03:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:02 | 42:31 to 41:29 | 26.6% |
| Burpees Broad Jump | 00:48 | 05:46 to 04:58 | 20.6% |
| Sled Pull | 00:42 | 05:18 to 04:36 | 18.0% |
| Sandbag Lunges | 00:29 | 05:17 to 04:48 | 12.4% |
| Wall Balls | 00:29 | 06:30 to 06:01 | 12.4% |
| Farmers Carry | 00:14 | 02:16 to 02:02 | 6.0% |
| Rowing | 00:09 | 04:52 to 04:43 | 3.9% |
| Ski Erg | 00:00 | 04:11 to 04:11 | 0.0% |
| Sled Push | 00:00 | 02:16 to 02:16 | 0.0% |
| Jooste Tyrone | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:04 | 00:00 | 04:36 +00:28 | 00:00 +00:00 |
| Ski Erg | 04:11 | 05:04 | 04:27 -00:16 | 04:36 +00:28 |
| Running 2 | 04:50 | 09:15 | 04:57 -00:07 | 09:03 +00:12 |
| Sled Push | 02:16 | 14:05 | 02:54 -00:38 | 14:00 +00:05 |
| Running 3 | 05:11 | 16:21 | 05:23 -00:12 | 16:54 -00:33 |
| Sled Pull | 05:18 | 21:32 | 04:57 +00:21 | 22:17 -00:45 |
| Running 4 | 05:22 | 26:50 | 05:21 +00:01 | 27:14 -00:24 |
| Burpees Broad Jump | 05:46 | 32:12 | 05:18 +00:28 | 32:35 -00:23 |
| Running 5 | 05:25 | 37:58 | 05:31 -00:06 | 37:53 +00:05 |
| Rowing | 04:52 | 43:23 | 04:49 +00:03 | 43:24 -00:01 |
| Running 6 | 05:39 | 48:15 | 05:23 +00:16 | 48:13 +00:02 |
| Farmers Carry | 02:16 | 53:54 | 02:12 +00:04 | 53:36 +00:18 |
| Running 7 | 05:10 | 56:10 | 05:22 -00:12 | 55:48 +00:22 |
| Sandbag Lunges | 05:17 | 01:01:20 | 05:06 +00:11 | 01:01:10 +00:10 |
| Running 8 | 05:53 | 01:06:37 | 05:59 -00:06 | 01:06:16 +00:21 |
| Wall Balls | 06:30 | 01:12:30 | 06:30 +00:00 | 01:12:15 +00:15 |
| Roxzone | 06:42 | 01:25:34 | 06:49 -00:07 | 01:25:34 |
Tyrone Jooste delivered a commendable performance in the 2024 Cape Town Hyrox race, ranking 113th overall and 36th in his age group. His overall time was 01:25:34, positioning him in the top 28% of all participants. Notably, his total running time was 00:42:31, which is 00:27 faster than the average, indicating a strong running ability. However, Tyrone's performance in the early running segments, particularly Running 1, was slower, suggesting a tentative start. This pattern improved with subsequent running segments, showing better pacing as the race progressed. Given that his running time is faster than average, Tyrone has a runner profile with a need to focus on strength training to balance his performance.
With a time of 00:05:46, this segment was 00:35 slower than average. To improve, focus on explosive strength and endurance. Include plyometric exercises such as box jumps and squat jumps. Practicing burpees with a focus on minimizing rest between repetitions can enhance stamina and speed in this segment.
His time in the sled pull was 00:05:18, which is 00:24 slower than average. Improve by incorporating sled drags and rope pulls into your routine, focusing on maintaining a consistent pace. Emphasize upper body and core strength through exercises like pull-ups and planks.
Tyrone spent 00:06:42 in the roxzone, slightly slower than average. To enhance transition efficiency, practice quick transitions in training sessions. Work on cardiovascular fitness to minimize rest needs and incorporate agility drills to reduce transition times.
With a time of 00:06:30, improving wall ball technique is essential. Focus on leg and shoulder endurance. Integrate wall ball drills with varying weights and heights. Ensure proper form with a full squat and explosive upward throw to optimize performance.
Completing this segment in 00:05:17, slightly slower than average, indicates a need for improved lower body strength and endurance. Incorporate lunges with weights, focusing on maintaining form and balance. Add exercises like step-ups and deadlifts to strengthen the lower body.
| Similar Athletes | |||
|---|---|---|---|
| Peters Jeffrey | 2024 Amsterdam | 01:25:26 | |
| Granados Diego | 2024 Mexico City | 01:25:58 | |
| Nakamura Tomotsugu | 2024 Hong Kong | 01:25:58 | |
| Nicke Peter | 2024 Stuttgart | 01:25:55 | |
| Sanchez Mota Jose | 2023 Malaga | 01:25:30 | |
| Duffy Willie | 2022 Birmingham | 01:25:11 | |
| Bianchi Stefano | 2023 Rotterdam | 01:25:56 | |
| Diskin Mike | 2023 London | 01:25:31 | |
| Burbank Joe | 2024 Manchester | 01:25:29 | |
| Vicent Roca Nacho | 2023 Madrid | 01:25:09 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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