Dive into this athlete’s performance at 2024 Amsterdam 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.
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 Dawes Jason'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 Dawes Jason'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 Dawes Jason'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 Dawes Jason'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
06:38.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jason Dawes delivered a commendable performance in the 2024 Amsterdam Hyrox event, ranking in the top 61% overall and top 57% in his age group. Notably, his total running time was 3 minutes and 41 seconds faster than the average, highlighting his strength as a runner. His initial pacing was impressively swift, particularly in the first running segment, where he ranked in the 14th percentile. However, the pattern indicates a potential issue with maintaining this pace consistently throughout the race, as evidenced by slower times in the mid-to-late running segments. Overall, Jason's profile leans more towards a running specialist, suggesting that strength training should be a focus to balance his skills.
Segments to Improve
Wall Balls: This segment was significantly slower than average, with a performance in the 95th percentile. To improve, focus on building leg and shoulder endurance. Exercises: High-rep squats, overhead presses, and wall ball drills with increasing weight intensity.
Sandbag Lunges: Ranking in the 83rd percentile, Jason can enhance his performance through targeted leg strength and balance training. Exercises: Weighted lunges, Bulgarian split squats, and stability drills like single-leg deadlifts.
Burpees Broad Jump: With a slower-than-average time, improving explosive power and cardiovascular endurance will be key. Exercises: Plyometric drills such as box jumps, burpee variations, and circuit training to improve transition speed.
Ski Erg: Being in the 99th percentile, Jason should focus on technique and upper body endurance. Exercises: Interval training on the Ski Erg, and strength exercises like pull-ups and seated rows.
Rowing: Improve efficiency and power output with targeted rowing workouts. Exercises: Stroke rate drills, power strokes, and rowing intervals.
Roxzone: Although faster than average, further improvement can be made by enhancing transition efficiency. Exercises: Transition drills and metabolic conditioning to minimize rest periods.
Race Strategies
Pacing: Maintain a more consistent pace throughout the race. While a strong start is advantageous, managing energy reserves is crucial to avoid significant slowdowns in later segments.
Balanced Training: Integrate more strength-focused sessions into the training routine to complement running ability. This hybrid approach will help maintain speed and power across all segments.
Transition Efficiency: Practice quick transitions between exercises to reduce Roxzone time further, ensuring minimal downtime and maintaining a steady pace throughout the event.
Compromised Running: Implement training drills that simulate running immediately after completing strength exercises to adapt to fatigued conditions.