Dive into this athlete’s performance at 2022 Birmingham 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 Burns John'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 Burns John'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 Burns John'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 Burns John'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 05:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:00 | 41:26 to 39:26 | 36.7% |
| Wall Balls | 01:39 | 07:09 to 05:30 | 30.3% |
| Rowing | 00:49 | 05:25 to 04:36 | 15.0% |
| Ski Erg | 00:33 | 04:49 to 04:16 | 10.1% |
| Sled Push | 00:16 | 02:44 to 02:28 | 4.9% |
| Farmers Carry | 00:08 | 02:02 to 01:54 | 2.4% |
| Sled Pull | 00:02 | 04:17 to 04:15 | 0.6% |
| Burpees Broad Jump | 00:00 | 02:59 to 02:59 | 0.0% |
| Sandbag Lunges | 00:00 | 04:26 to 04:26 | 0.0% |
| Burns John | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:27 | 00:00 | 04:23 +01:04 | 00:00 +00:00 |
| Ski Erg | 04:49 | 05:27 | 04:22 +00:27 | 04:23 +01:04 |
| Running 2 | 04:50 | 10:16 | 04:45 +00:05 | 08:45 +01:31 |
| Sled Push | 02:44 | 15:06 | 02:44 +00:00 | 13:30 +01:36 |
| Running 3 | 05:02 | 17:50 | 05:08 -00:06 | 16:14 +01:36 |
| Sled Pull | 04:17 | 22:52 | 04:37 -00:20 | 21:22 +01:30 |
| Running 4 | 05:06 | 27:09 | 05:06 +00:00 | 25:59 +01:10 |
| Burpees Broad Jump | 02:59 | 32:15 | 04:56 -01:57 | 31:05 +01:10 |
| Running 5 | 05:13 | 35:14 | 05:15 -00:02 | 36:01 -00:47 |
| Rowing | 05:25 | 40:27 | 04:41 +00:44 | 41:16 -00:49 |
| Running 6 | 05:12 | 45:52 | 05:09 +00:03 | 45:57 -00:05 |
| Farmers Carry | 02:02 | 51:04 | 02:04 -00:02 | 51:06 -00:02 |
| Running 7 | 05:08 | 53:06 | 05:07 +00:01 | 53:10 -00:04 |
| Sandbag Lunges | 04:26 | 58:14 | 04:47 -00:21 | 58:17 -00:03 |
| Running 8 | 05:32 | 01:02:40 | 05:36 -00:04 | 01:03:04 -00:24 |
| Wall Balls | 07:09 | 01:08:12 | 06:00 +01:09 | 01:08:40 -00:28 |
| Roxzone | 05:40 | 01:20:54 | 06:14 -00:34 | 01:20:54 |
In terms of his running performance, John's total running time was 00:41:26, which was 02:16 slower than the average for his finish time. This suggests that he may benefit from improving his running speed and endurance. His best running lap was 00:04:50, indicating that he has the potential to perform well in shorter distance runs.
To improve in Running 1, John should focus on increasing his running speed and endurance. He can incorporate interval training, such as high-intensity interval training (HIIT), into his training routine. This can involve alternating between periods of fast running and recovery periods of slower running or walking. Additionally, hill training can help to build strength and speed in running.
For Wall Balls, John should work on improving his strength and endurance in the legs, core, and shoulders. He can incorporate exercises such as squats, lunges, and shoulder presses into his training routine. Additionally, practicing the wall ball movement with proper form and technique will help to improve efficiency and speed.
To improve in Rowing, John should focus on building his cardiovascular endurance and improving his rowing technique. Incorporating rowing intervals into his training routine can help to improve his rowing speed and efficiency. Additionally, practicing proper rowing technique, such as maintaining a strong core and utilizing the legs and back for power, will help to improve performance.
For the Best Lap segment, John should continue to work on his running speed and endurance. Incorporating speed workouts, such as tempo runs and sprint intervals, into his training routine can help to improve his overall running performance.
To improve in Ski Erg, John should focus on building his upper body strength and endurance. Incorporating exercises such as push-ups, pull-ups, and shoulder presses into his training routine will help to improve his performance on the Ski Erg.
In terms of overall race strategy, John should play to his strengths. If his total running time is faster than average, he should focus on maintaining his running speed and endurance. If his total running time is slower than average, he should prioritize training to improve his running performance.
It is also important for John to maintain proper form and technique during each exercise to maximize efficiency and minimize energy expenditure. This can be achieved through regular practice and focusing on form corrections during training sessions.
Overall, with a focus on improving running speed and endurance, as well as strength and technique in specific segments, John can further improve his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Banner Ricky | 2024 Manchester | 01:20:53 | |
| Bamdej Soren | 2024 Berlin | 01:21:22 | |
| Clune Sean | 2022 Birmingham | 01:20:31 | |
| Luck Nicholas | 2023 London | 01:20:33 | |
| Jones Raymond | 2024 Manchester | 01:21:04 | |
| Burleigh Craig | 2024 Perth | 01:20:34 | |
| Bendavid Dor | 2024 Chicago Navy Pier | 01:21:04 | |
| Rubio Julio | 2023 Dallas | 01:21:15 | |
| Mariani Massimo | 2023 Rimini | 01:21:24 | |
| Cher Jonathan | 2024 Hong Kong | 01:20:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester | 01:52:53 | |
| 2024 Manchester | 01:39:37 | |
| 2024 Manchester | 02:17:40 | |
| 2022 Manchester | 01:39:12 | |
| 2023 World Championships Manchester | 01:36:04 | |
| 2024 Manchester | 01:25:58 | |
| 2023 Birmingham | 01:40:56 | |
| 2024 Sports Direct HYROX London | 01:36:24 | |
| 2024 Glasgow | 01:35:06 | |
| 2024 Birmingham | 01:31:09 | |
| 2024 London | 01:37:09 | |
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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