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.
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 Jenkins Dean'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 Jenkins Dean'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 Jenkins Dean'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 Jenkins Dean'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
03:32.
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:
Hey Dean! First off, congrats on your performance at the 2024 Birmingham Hyrox! You finished in the top 25% overall and top 35% in your age group, which is no small feat among 2,702 athletes. Your overall time of 01:17:08 shows you’ve got the grit and determination to compete at a high level.
Now, let's talk about your strengths and where you can level up. Your total running time of 00:38:43 is actually impressive, being 00:11 faster than average. This gives you a solid runner profile! However, your pacing during the first running segment was a bit on the slower side, coming in at 00:05:00 (00:44 slower than average), indicating that you might've started off a bit too conservatively. Remember, the race is not a picnic; it’s a Hyrox! Get that heart rate up early on!
When we look at your performance overall, it seems you're better suited for running, but you’ll want to enhance your strength components to match your running abilities. With a bit of focus on your transitions (the Roxzone), you can really shave off some time and boost your performance even further. Let's dive into that!
Segments to Improve:
Roxzone (00:06:51) - This segment was a significant 01:09 slower than average, which means you spent a bit too long in transition. To improve this, work on your overall fitness and practice efficient transitions. Consider the following drills:
Practice quick changes between exercises in your training; set a timer and try to beat your own transition times.
Incorporate circuit training into your routine, focusing on moving quickly from one station to another without significant breaks.
Work on your mental game too! Visualize your transitions during training to make them feel second nature on race day.
Sled Pull (00:04:57) - This was 00:37 slower than average, indicating that strength might be an area to bolster. Here are some techniques to improve:
Incorporate sled pulls into your weekly routine. Aim for 3-4 sets of 20-30 meters, focusing on maintaining a strong posture and engaging your core.
Train your grip strength with exercises like farmer's walks, deadlifts, and pull-ups.
Consider adding resistance band work to strengthen your pulling muscles through different ranges of motion.
Burpees Broad Jump (00:04:45) - This segment lagged behind by 00:12. To boost your performance, try the following:
Incorporate high-intensity interval training (HIIT) focusing on burpees and broad jumps. Aim for 4-5 rounds of 30 seconds on, 30 seconds off.
Work on your explosiveness with plyometric exercises like box jumps and squat jumps.
Practice the burpee broad jump specifically in your workouts, focusing on form to maximize efficiency.
Wall Balls (00:05:19) - This was 00:22 slower than average. To improve here:
Increase the volume of your wall ball workouts. Aim for sets of 15-20 reps, focusing on maintaining a consistent rhythm.
Work on your squat depth and power; stronger squats lead to better wall ball performance!
Pair wall balls with a short run after each set to simulate race conditions and improve endurance.
Race Strategies:
Start strong! Don’t be afraid to push the pace right from the get-go, especially on the first run. Find your rhythm but aim to get into the groove quicker.
Focus on your breathing during transitions. Take a few deep breaths to stay calm and collected, and visualize your next workout station.
Try to maintain a steady pace during strength segments. If you feel tired, don’t let it turn into a complete slowdown. Keep the intensity even, and push through the last few reps!
Lastly, remember to hydrate and fuel properly before the race. A well-fueled body is a fast body!
Conclusion:
Overall, Dean, you’re on a fantastic path. With a little focus on your strength segments and those pesky transitions, you can seriously elevate your performance. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep that hustle strong, and don’t forget to enjoy the process!
And hey, if life gives you a sled pull, you better not just pull it — push it to the limit! 💪 Keep grinding, and let’s crush that next race together!
Stay strong, Dean! The Rox-Coach is here to help you all the way! 💥
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men