Dive into this athlete’s performance at 2024 Cape Town 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 Van Blerk Jarod'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 Van Blerk Jarod'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 Van Blerk Jarod'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 Van Blerk Jarod'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
04:55.
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
Jarod Van Blerk delivered a solid performance in the 2024 Cape Town HYROX race, securing an overall rank of 120, placing him in the top 30% of the field. This indicates a commendable level of fitness and competitiveness. His overall time was 01:26:10, with a total running time of 00:42:45, which is 33 seconds faster than the average, suggesting a strong running ability. His running segments varied, with some faster and others slower than average, indicating a need for more consistent pacing. Based on his total running time, Jarod appears to have a runner profile, excelling in running segments but needing improvement in strength-oriented exercises.
Segments to Improve
Burpees Broad Jump: This segment was significantly slower than the average, indicating a need for improved explosive strength and endurance.
Exercises: Incorporate plyometric exercises like box jumps, jump squats, and burpee variations to enhance explosive power and cardiovascular endurance.
Technique: Focus on the efficiency of movement; ensure proper form during burpees to minimize energy wastage.
Wall Balls: Wall Balls were slower, suggesting a need for better muscular endurance and technique.
Exercises: Include wall ball drills with varying weights and rep schemes to build endurance. Train with heavier med balls to increase power.
Technique: Work on squat depth and ball release to optimize power transfer and reduce fatigue.
Sandbag Lunges: The performance here suggests a need to improve leg strength and balance.
Exercises: Incorporate weighted lunges and Bulgarian split squats to build unilateral leg strength and stability.
Technique: Ensure proper posture and core engagement during lunges to maintain balance and efficiency.
Farmers Carry: This segment indicates room for improvement in grip strength and core stability.
Exercises: Practice with heavier weights over longer distances to build grip strength and core endurance. Include deadlifts and shrugs for additional grip training.
Race Strategies
Pacing: Focus on maintaining a consistent pace throughout the running segments. Avoid starting too fast in early segments, as seen in Running 1 and Running 2, which can lead to fatigue later in the race.
Transition Efficiency: Improve transition times in the Roxzone by practicing quick transitions between exercises. This will reduce downtime and improve overall race time.
Compromised Running: Train running under fatigue by incorporating strength exercises immediately before running drills. This will simulate race conditions and improve running performance after strength segments.