Dive into this athlete’s performance at 2024 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 Cross Jack'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 Cross Jack'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 Cross Jack'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 Cross Jack'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 03:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:39 | 39:57 to 38:18 | 44.8% |
| Burpees Broad Jump | 00:56 | 05:10 to 04:14 | 25.3% |
| Sled Pull | 00:21 | 04:25 to 04:04 | 9.5% |
| Sled Push | 00:15 | 02:37 to 02:22 | 6.8% |
| Farmers Carry | 00:12 | 02:01 to 01:49 | 5.4% |
| Sandbag Lunges | 00:11 | 04:25 to 04:14 | 5.0% |
| Ski Erg | 00:07 | 04:20 to 04:13 | 3.2% |
| Rowing | 00:00 | 04:24 to 04:24 | 0.0% |
| Wall Balls | 00:00 | 04:49 to 04:49 | 0.0% |
| Cross Jack | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:59 | 00:00 | 04:20 +00:39 | 00:00 +00:00 |
| Ski Erg | 04:20 | 04:59 | 04:20 +00:00 | 04:20 +00:39 |
| Running 2 | 04:47 | 09:19 | 04:38 +00:09 | 08:40 +00:39 |
| Sled Push | 02:37 | 14:06 | 02:40 -00:03 | 13:18 +00:48 |
| Running 3 | 05:00 | 16:43 | 05:01 -00:01 | 15:58 +00:45 |
| Sled Pull | 04:25 | 21:43 | 04:27 -00:02 | 20:59 +00:44 |
| Running 4 | 04:51 | 26:08 | 05:00 -00:09 | 25:26 +00:42 |
| Burpees Broad Jump | 05:10 | 30:59 | 04:40 +00:30 | 30:26 +00:33 |
| Running 5 | 05:03 | 36:09 | 05:09 -00:06 | 35:06 +01:03 |
| Rowing | 04:24 | 41:12 | 04:39 -00:15 | 40:15 +00:57 |
| Running 6 | 04:42 | 45:36 | 05:02 -00:20 | 44:54 +00:42 |
| Farmers Carry | 02:01 | 50:18 | 02:01 +00:00 | 49:56 +00:22 |
| Running 7 | 05:15 | 52:19 | 05:01 +00:14 | 51:57 +00:22 |
| Sandbag Lunges | 04:25 | 57:34 | 04:35 -00:10 | 56:58 +00:36 |
| Running 8 | 05:25 | 01:01:59 | 05:28 -00:03 | 01:01:33 +00:26 |
| Wall Balls | 04:49 | 01:07:24 | 05:46 -00:57 | 01:07:01 +00:23 |
| Roxzone | 06:40 | 01:18:43 | 05:56 +00:44 | 01:18:43 |
Jack Cross demonstrated a commendable performance in the 2024 Birmingham HYROX race, finishing in the top 20% of all athletes and the top 23% in his age group. His overall time of 01:18:43 shows a high level of fitness and competitiveness. However, his total running time was marginally slower than average, indicating a potential area for improvement. His pacing strategy seemed to be uneven, with some segments like Running 1 significantly slower than average and others like Running 6 faster than average. His performance suggests a balanced athlete profile with a slightly stronger focus on strength exercises, as indicated by his faster than average times in the Sled Push, Rowing, and Wall Balls segments.
The Roxzone segment stands out as the most significant area of improvement. Jack's time in this segment was 00:01:40 slower than 25% of the other competitors. This suggests he may have spent too much time resting or transitioning. To improve in this area, Jack could benefit from specific training to reduce rest times and transition more efficiently between exercises. High-intensity interval training (HIIT) can help improve overall fitness and endurance, allowing him to maintain a high level of intensity throughout the race. Transition drills, such as quick feet drills and ladder drills, can also help to improve agility and transition speed.
The Burpees Broad Jump segment is another area where Jack can improve, as he was 00:01:14 slower than the 25th percentile. To enhance performance in this segment, Jack could incorporate plyometric exercises into his training routine, such as box jumps and jump squats, to improve power and explosiveness. Additionally, practicing the correct Burpee form can also help improve efficiency and speed.
Lastly, the Sled Pull segment was slower than average, indicating room for improvement. Strength training, especially targeted at the upper body and core, can be beneficial in improving performance in this segment. Exercises such as deadlifts, rows, and pull-ups can strengthen the muscles used in the Sled Pull.
Jack should consider implementing a more consistent pacing strategy across all segments. Starting out too fast in the initial segments might lead to premature fatigue, affecting performance in later segments. Conversely, starting too slow could leave him with too much to make up in later segments. A more consistent pacing strategy, perhaps aiming to keep all segment times around the average, could lead to an overall better performance.
Furthermore, focusing on the transition times between segments could significantly improve his overall time. Practicing quick transitions in training, and planning ahead for each transition during the race, could help to shave off valuable seconds.
Lastly, considering Jack's strength in strength-based exercises, he could aim to maximize his performance in these segments to compensate for any lost time in the running segments.
| Similar Athletes | |||
|---|---|---|---|
| Volpe Noah | 2024 Fort Lauderdale | 01:18:53 | |
| Marica Sergio | 2023 Maastricht European Championships | 01:19:10 | |
| Quijano Melero Joaquín | 2024 Malaga | 01:19:00 | |
| Olden Remco | 2023 Maastricht European Championships | 01:18:37 | |
| Mc Nally Billy | 2022 Wien | 01:18:57 | |
| Ramswell Nick | 2024 Perth | 01:18:27 | |
| Boland Domingo | 2024 Rotterdam | 01:19:08 | |
| Enderby Andy | 2024 Chicago Navy Pier | 01:19:03 | |
| Man Wai | 2020 Hannover | 01:18:50 | |
| Mooney Grahame | 2023 London | 01:19:12 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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