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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 9 to 56.
End of interactive chart.
Chart
Line chart with 10 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 9 to 56.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 236 to 308.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 99 to 343.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -48 to 59.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4284 to 4685.
End of interactive chart.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 his 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 performance we identified a possible improvement of
04:58.
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
Jaydin Williams delivered a commendable performance at the 2024 Cape Town HYROX race, achieving an impressive overall rank of 27th out of 394 athletes, placing him in the top 6%. Within his age group, he ranked 4th, securing a spot in the top 8%. His total running time was 37 minutes and 26 seconds, which is faster than the average by 3 seconds, suggesting a strong running profile. However, his performance across the race indicates a hybrid athlete profile with strengths in both running and strength-based exercises. The initial running segments showed a fast start, particularly in Running 1 and Running 2, but slowed down in subsequent segments, indicating a potential strategy of starting strong but needing more endurance in later stages.
Segments to Improve
Sled Pull: Jaydin was significantly slower than average in the Sled Pull, indicating a need for strength and endurance improvement. To enhance performance:
Drills: Include sled pull drills with progressive resistance to build muscle endurance. Focus on maintaining form and posture while pulling.
Exercises: Incorporate deadlifts, bent-over rows, and core strengthening exercises like planks to improve muscular strength and core stability.
Form Correction: Emphasize on keeping a low body position and using legs effectively during the pull to conserve energy and increase efficiency.
Wall Balls: Performance was slower than average, highlighting a need for improved explosive power and endurance.
Drills: Practice wall ball drills with varying weights to build explosive power. Focus on maintaining a steady breathing rhythm.
Exercises: Squats, medicine ball throws, and plyometric exercises will help improve leg and arm strength.
Form Correction: Focus on a smooth and controlled motion, ensuring proper squat depth and accurate ball targeting.
Running Segments (particularly Running 3, 4, and 6): These segments were slower than average, indicating a need for endurance training.
Drills: Implement interval running and tempo runs to improve speed endurance.
Exercises: Cross-training activities like cycling and swimming to enhance cardiovascular endurance without overloading the legs.
Compromised Running: Practice running after strength exercises to simulate race conditions and improve fatigue management.
Race Strategies
Implement a more consistent pacing strategy to avoid early burnout and ensure energy preservation for later race segments.
Focus on efficient transitions within the Roxzone to minimize time lost between exercises. This can include practicing quick transitions in training sessions.
Consider a balanced approach to initial running segments to maintain a steady pace, preventing significant slowdowns in mid-race running segments.
Practice race simulations that mimic HYROX conditions, focusing on transitioning from strength exercises to running to enhance overall performance coherence.