Dive into this athlete’s performance at 2024 Dallas 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
652 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
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 652 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 652 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Avery Jared'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 Avery Jared'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 652 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 Avery Jared'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 Avery Jared'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
03:27.
Check the detail of the improvement plan below.
Based on 652 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jared, first off, congratulations on your performance at the 2024 Dallas Hyrox! Finishing 777th overall out of nearly 3000 athletes and securing a spot in the top 27% is no small feat! You’ve clearly got some serious grit. Your total time of 01:52:50 shows that you’ve got a solid foundation and a good running profile, especially with that total running time being 02:02 faster than average. Your best lap of 00:05:55 indicates you can really kick it when you need to! 🏃♂️💨
Now, let’s talk pacing. It seems like you started a bit conservative on the first run, coming in 00:31 slower than average. This might’ve cost you some time as you settled into your rhythm. From there, you picked it up nicely during the second run, but then the sled push and burpees broad jump were definite speed bumps. You’ve got the potential to break through the noise, but we need to tweak a few things to see you break into the top 20% next time.
Overall, you’re looking like a runner with a solid base, but there’s room to ramp up the strength work. Think of yourself as a hybrid athlete, but let’s make sure your strength matches your running prowess. Now, let’s dive into where we can optimize your performance!
Segments to Improve:
Roxzone (00:11:31): This segment was 01:15 slower than average. It’s clear there’s an opportunity here to improve your transitions. Focus on your overall fitness and efficiency during transitions. A great way to do this is by simulating race conditions in your training. Practice moving quickly from one exercise to the next, as if you were in the race, while minimizing rest time. Incorporate short, high-intensity intervals of the exercises you’ll be doing during the race, and then immediately jump into a run. This will train both your body and your mind to transition faster.
Rowing (00:06:57): This was a tough segment for you, lagging 01:33 behind average. To improve your rowing performance, focus on technique. Spend time on drills that emphasize powerful leg drives and a strong finish. For example, try 4x500m intervals at a pace that challenges you while maintaining good form. Aim for a 2:00-2:05 split, focusing on even strokes and efficient breathing. Remember, it's all about power and consistency!
Sled Push (00:04:28): Here, you were 00:41 slower than average, which suggests you need to build more leg strength and pushing technique. Try incorporating sled pushes into your weekly routine, gradually increasing weight. Also, work on your leg strength with exercises like squats and lunges. Consider doing 5x20m sled pushes at heavier loads, focusing on explosive power. Remember, it's not just about moving the sled; it's about moving it fast!
Burpees Broad Jump (00:07:57): You were 00:14 slower than average here, which indicates a need for more explosive power and endurance. To tackle this, integrate plyometric exercises into your training. Think box jumps, broad jumps, and burpee variations. Try doing 5 sets of 10 burpees followed by 10 broad jumps. This will help build the explosive strength needed to conquer this segment.
Wall Balls (00:08:58): At 00:19 slower than average, it’s clear you can shave off time here. Work on your squat depth and throwing technique. Spend time practicing wall balls with a focus on rhythm and transitioning smoothly from the squat to the throw. Aim for 3 sets of 15-20 reps, and keep your heart rate up with minimal rest in between sets.
Race Strategies:
Pacing: Start strong but not too strong! Aim to settle into your rhythm by pacing yourself in the first segment. It’s better to start slightly slower and build into your pace than to burn out early.
Transitions: Use your training to practice transitions. This will help you get in and out of each exercise zone with minimal downtime. Treat it like a race within a race!
Hydration and Nutrition: Don’t underestimate the power of proper hydration and nutrition leading up to the race. Make sure you’re fueling your body adequately, especially during the lead-up days and just before the event.
Mindset: Keep a positive mindset throughout the race. Visualize your success and remind yourself of your training. And if you feel like giving up, just think: “Would a ninja ever quit?” 🥷
Conclusion:
Jared, you’ve got all the tools to push into the top tier of athletes in your age group. Remember, every second counts, and improvement is just a training session away! Keep that fire burning, and don’t forget to enjoy the journey. After all, fitness isn’t just about the race; it’s about the friends we make, the sweat we shed, and those glorious post-race meals! 🍔💪
As you put in the work, remember: “The only bad workout is the one that didn’t happen.” So, let’s hit those training sessions and come back even stronger. You've got this! Your Rox-Coach is here to keep you motivated and on point. Let's crush those goals! 💥🏆