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
296 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 Pro 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 296 athletes with similar finish time in Hyrox Pro 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 296 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Worcester Jon'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 Worcester Jon'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 296 athletes with similar finish time in Hyrox Pro 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 Worcester Jon'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 Pro 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 Worcester Jon'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
04:55.
Check the detail of the improvement plan below.
Based on 296 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jon Worcester's performance in the 2024 Sports Direct HYROX London places him as a formidable competitor within both his age group and the overall PRO category. With an overall rank of 14 out of 356 athletes and a rank of 4 in the 35-39 age group, Jon showcases strong capabilities, especially considering the competitive nature of HYROX events. His total running time was 01:22 faster than average, highlighting his strength as a runner. However, the analysis indicates a mixed performance across the exercise zones, suggesting a hybrid athlete profile with a stronger inclination towards running. The pacing in the initial running segments suggests a conservative start, with performance improving in the later stages, particularly evident in his best running lap being the final one.
Segments to Improve:
Wall Balls: Jon's performance in Wall Balls was significantly slower than average, indicating a potential lack of explosive power and/or muscular endurance. Improvement Strategies: Incorporate plyometric exercises like box jumps and medicine ball throws to build explosive strength. Additionally, integrate high-repetition wall ball sets into workouts to improve muscular endurance and efficiency in this specific movement.
Burpees Broad Jump: Another area for improvement, suggesting a combination of explosive power and endurance deficits. Improvement Strategies: Focus on exercises that enhance lower body power and coordination such as squat jumps, broad jumps, and interval burpee sessions to improve both the speed and efficiency of this movement.
Roxzone: Slower transitions indicate a need for enhanced overall fitness and efficiency in switching between exercises. Improvement Strategies: Practice fast-paced circuit training that mimics the race's structure, focusing on reducing rest times between exercises and refining technique to minimize transition times.
Sled Pull: The slower time suggests issues with strength or technique. Improvement Strategies: Strengthen the posterior chain through exercises like deadlifts and kettlebell swings. Additionally, practice sled pulls focusing on maintaining a consistent posture and power application throughout the pull.
Sandbag Lunges: The slower performance indicates a need for improved lower body strength and endurance. Improvement Strategies: Implement lunges with varying weights and distances into training routines. Sandbag carries and weighted squats can also enhance strength and stability for better performance in this segment.
Race Strategies:
Start Pace: While conserving energy at the start is important, Jon should experiment with slightly increasing his initial pace to avoid losing time in the first running segments. This involves balancing speed and endurance through targeted training.
Strength Focus: Given Jon's stronger running profile, dedicating more training time to strength and power exercises can help balance his performance. This includes focusing on the identified weak segments with specific exercises and drills.
Transition Efficiency: Work on reducing Roxzone times through practice and strategic planning. This includes simulating race conditions in training to improve overall fitness and transition speed between exercises.
Endurance Training: Incorporate endurance training that also involves strength components, like carrying heavy objects over distance, to mimic the race's demand on both running and strength endurance.
Mental Preparation: Focus on mental strategies to maintain motivation and focus throughout the race, especially in weaker segments. Visualization and goal-setting can be powerful tools in improving race performance.
By addressing these areas with focused training and strategic race planning, Jon Worcester has the potential to significantly improve his performance in future HYROX events, turning identified weaknesses into strengths and achieving even higher rankings in his category.
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 Pro Men