Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) York Jonny

York Jonny Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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.

Performance Highlights

HKG HKG Flag Men 30-34 #130035 01:40:19 173rd in AG | Top 67.6% 665th | Top 64.4%
-03:33
45:19
Run Total
-00:26
05:40
Avg. Lap
+00:09
05:17
Best Lap
+04:01
46:51
Workout Total
+00:30
05:51
Avg. Workout
-00:26
08:13
Roxzone

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 York Jonny'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 York Jonny'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 York Jonny'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 York Jonny'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 05:54. Check the detail of the improvement plan below.

01:58 Potential Improvement 33.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:58 09:48 to 07:50 33.3%
Burpees Broad Jump 01:26 07:57 to 06:31 24.3%
Sled Pull 01:20 07:07 to 05:47 22.6%
Farmers Carry 00:33 03:03 to 02:30 9.3%
Ski Erg 00:21 05:02 to 04:41 5.9%
Rowing 00:16 05:22 to 05:06 4.5%
Sled Push 00:00 02:39 to 02:39 0.0%
Sandbag Lunges 00:00 05:53 to 05:53 0.0%
Run Total 00:00 45:19 to 45:19 0.0%

Splits Time

York Jonny Perfect Race
Splits Total Average Total
Running 1 04:53 00:00 05:08 -00:15 00:00 +00:00
Ski Erg 05:02 04:53 04:40 +00:22 05:08 -00:15
Running 2 05:17 09:55 05:35 -00:18 09:48 +00:07
Sled Push 02:39 15:12 03:25 -00:46 15:23 -00:11
Running 3 05:37 17:51 06:07 -00:30 18:48 -00:57
Sled Pull 07:07 23:28 05:54 +01:13 24:55 -01:27
Running 4 05:35 30:35 06:05 -00:30 30:49 -00:14
Burpees Broad Jump 07:57 36:10 06:38 +01:19 36:54 -00:44
Running 5 06:02 44:07 06:22 -00:20 43:32 +00:35
Rowing 05:22 50:09 05:09 +00:13 49:54 +00:15
Running 6 05:50 55:31 06:12 -00:22 55:03 +00:28
Farmers Carry 03:03 01:01:21 02:33 +00:30 01:01:15 +00:06
Running 7 05:47 01:04:24 06:10 -00:23 01:03:48 +00:36
Sandbag Lunges 05:53 01:10:11 06:17 -00:24 01:09:58 +00:13
Running 8 06:22 01:16:04 07:11 -00:49 01:16:15 -00:11
Wall Balls 09:48 01:22:26 08:14 +01:34 01:23:26 -01:00
Roxzone 08:13 01:40:19 08:39 -00:26 01:40:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Jonny! First off, a massive shoutout for crushing the 2024 Hong Kong Hyrox! Finishing 665th overall puts you in the top 24% out of a whopping 2712 athletes—that’s no small feat! 🎉 Your overall time of 01:40:19 is impressive, especially with a total running time of 00:45:19, which is a solid 3:38 faster than average. This shows you have a runner's edge, and you know what they say: “Life is a marathon, not a sprint”—unless you’re doing Hyrox, then it’s a bit of both!

However, the splits tell an interesting story. It looks like you kicked off strong with a fast start in Running 1, but then your pace seemed to dip a bit in the subsequent runs. Your performance in strength segments was a little less stellar, particularly in the Sled Push and Sled Pull, where you lost quite a bit of time. Overall, your profile suggests you're better at running than strength, so let’s work on making you a well-rounded athlete! 💪

Segments to Improve:

Now, let’s dive into those segments that could use some turbocharging! Here are the areas where you can significantly improve:

  • Wall Balls (00:09:48): You were slower by 01:33 compared to the average. Focus on your squat depth and hip drive. Practice 10-15 reps with lighter weights to maintain form, then gradually increase the weight while keeping the same number of reps.
  • Burpees Broad Jump (00:07:57): Slower by 01:19. Break this down into a drill: practice burpee to a jump (instead of broad jump) to enhance explosiveness. Try 5 sets of 10 reps, focusing on your landing to maintain control and speed.
  • Sled Pull (00:07:07): You were 01:15 slower. Work on your grip and pulling technique. Use resistance bands to simulate the sled pull. Do 4-5 sets of 20-30 meters with increasing resistance to build strength and endurance.
  • Farmers Carry (00:03:03): Slower by 00:29. Focus on grip strength and posture. Carry heavier weights for shorter distances, like 3 sets of 40 meters, and sprint back to improve your transition speed.
  • Roxzone (00:08:13): 00:24 slower than average. This suggests you need to work on your transitions. Do practice runs of the entire course without the exercises to simulate the transition pace. Time yourself and aim to beat it each session.
  • Ski Erg (00:05:02): Slower by 00:21. Aim for intervals—20 seconds of max effort followed by 40 seconds of rest for 10 rounds. This increases your endurance and power output.
  • Rowing (00:05:22): Slower by 00:13. Focus on maintaining a steady stroke rate while increasing your power. Try doing 5-minute sets at a moderate pace and then push hard for the last minute.
  • Sandbag Lunges (00:05:53): Faster by 00:22, but we can make them even better. Work on your lunge technique with lighter weights before gradually increasing the load. Aim for 3 sets of 10 lunges on each leg.
Race Strategies:

During your next race, consider the following strategies to optimize your performance:

  • Pacing: Start at a pace that feels comfortable, not too fast. If you can carry a conversation in the first running segment, you’re on the right track. We don’t want you huffing and puffing like you just ran away from a bear! 🐻
  • Transition Time: Use the Roxzone to your advantage. Practice transitioning quickly between exercises. Focus on pre-planning your approach to each segment so you can jump right in without wasting time.
  • Hydration and Nutrition: Don’t underestimate the power of hydration! Make sure you’re well-hydrated leading up to the race. During the race, have a plan for quick sips of water if needed—think speed and efficiency!
  • Visualize Success: Before the race, take a few moments to visualize each segment. The mind is a powerful tool—if you can see it, you can achieve it! Remember, “You miss 100% of the shots you don’t take!”
Conclusion:

Jonny, you’ve got the potential to elevate your Hyrox game to the next level! Focus on improving your strength segments while maintaining that killer running pace. Remember, every athlete has room for improvement—it's what keeps the sport exciting! Keep pushing, keep training, and always remind yourself that “Success is the sum of small efforts, repeated day in and day out.” 💥

Now, get out there and make those improvements! You’ve got this! Stay strong and keep that Hyrox spirit alive. I’ll be here cheering you on, The Rox-Coach! 🏆

Similar Athletes
Christensen Thomas 2024 Copenhagen 01:39:51
Davies Mark 2024 Birmingham 01:40:27
Cuneo Marco 2024 Milan 01:40:01
Smith Steve 2022 London 01:40:30
Alford Karl 2022 Birmingham 01:39:57
Wright Jonathan 2023 Dublin 01:40:40
Solsona Montiel Marc 2023 Valencia 01:39:54
Noon Alex 2023 London 01:40:10
Fuchs Sascha 2022 Berlin 01:39:54
Guffanti Amedeo 2024 Turin 01:40:22

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