Shaw Johnathan Hyrox Result

Dive into this athlete’s performance at 2023 Sydney 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 212 similar athletes.

Performance Highlights

AUS AUS Flag Men 60-64 #124013 02:08:00 🥉 in AG | Top 75.0% 233rd | Top 98.3%
-14:39
48:01
Run Total
-01:49
06:00
Avg. Lap
-02:26
03:41
Best Lap
+20:21
01:13:59
Workout Total
+02:32
09:14
Avg. Workout
-05:42
06:05
Roxzone

Race Summary

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 212 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 212 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Shaw Johnathan'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 Shaw Johnathan'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 212 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 Shaw Johnathan'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 Shaw Johnathan'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 24:35. Check the detail of the improvement plan below.

14:09 Potential Improvement 57.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 14:09 24:28 to 10:19 57.6%
Sandbag Lunges 09:40 17:26 to 07:46 39.3%
Burpees Broad Jump 00:31 08:57 to 08:26 2.1%
Farmers Carry 00:15 03:22 to 03:07 1.0%
Ski Erg 00:00 04:48 to 04:48 0.0%
Sled Push 00:00 02:28 to 02:28 0.0%
Sled Pull 00:00 07:00 to 07:00 0.0%
Rowing 00:00 05:30 to 05:30 0.0%
Run Total 00:00 48:01 to 48:01 0.0%

Splits Time

Shaw Johnathan Perfect Race
Splits Total Average Total
Running 1 03:41 00:00 05:50 -02:09 00:00 +00:00
Ski Erg 04:48 03:41 04:59 -00:11 05:50 -02:09
Running 2 05:02 08:29 06:59 -01:57 10:49 -02:20
Sled Push 02:28 13:31 04:07 -01:39 17:48 -04:17
Running 3 05:46 15:59 07:44 -01:58 21:55 -05:56
Sled Pull 07:00 21:45 07:25 -00:25 29:39 -07:54
Running 4 06:10 28:45 07:39 -01:29 37:04 -08:19
Burpees Broad Jump 08:57 34:55 08:52 +00:05 44:43 -09:48
Running 5 06:32 43:52 08:06 -01:34 53:35 -09:43
Rowing 05:30 50:24 05:40 -00:10 01:01:41 -11:17
Running 6 06:06 55:54 07:59 -01:53 01:07:21 -11:27
Farmers Carry 03:22 01:02:00 03:00 +00:22 01:15:20 -13:20
Running 7 06:56 01:05:22 07:55 -00:59 01:18:20 -12:58
Sandbag Lunges 17:26 01:12:18 08:29 +08:57 01:26:15 -13:57
Running 8 07:53 01:29:44 10:23 -02:30 01:34:44 -05:00
Wall Balls 24:28 01:37:37 11:06 +13:22 01:45:07 -07:30
Roxzone 06:05 02:08:00 11:47 -05:42 02:08:00
Based on 212 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Johnathan Shaw had a commendable performance in the HYROX race in Sydney, 2023. He finished with an overall rank of 233, placing him in the top 68% of 342 athletes. In his age group (60-64), he ranked 3rd, placing him in the top 60% of 5 athletes. His overall time was 02:08:00, with a total running time of 00:48:01, which was 08:42 faster than the average.

Johnathan demonstrated great strength and efficiency in the running segments, with his total running time being significantly faster than average. His best running lap was an impressive 00:03:41. He also performed well in the Ski Erg, Sled Push, Sled Pull, Rowing, and Wall Balls segments, where he was faster or on par with the average.

Segments to Improve


1. Wall Balls:
Johnathan's performance in the Wall Balls segment was 13 minutes and 26 seconds slower than the average time. This indicates a need for improvement in this area. To enhance performance, he should focus on building upper body and core strength. Incorporating exercises like shoulder presses, push-ups, and planks into his training routine will help improve the strength and endurance required for this segment. It is also crucial for Johnathan to work on his technique and form during Wall Balls to optimize his efficiency and minimize time loss.

2. Sandbag Lunges:
Johnathan's performance in the Sandbag Lunges segment was 8 minutes and 32 seconds slower than the average time. To improve in this area, he should prioritize building leg strength and endurance. Including exercises like squats, lunges, and step-ups in his training regimen will help improve his performance in Sandbag Lunges. Additionally, practicing proper technique and form, and focusing on maintaining a consistent pace during lunges will contribute to better overall performance.

3. Burpees Broad Jump:
Johnathan's performance in the Burpees Broad Jump segment was 23 seconds slower than the average time. To enhance his performance in this area, he should concentrate on improving his explosive power and agility. Incorporating exercises like box jumps, squat jumps, and agility ladder drills into his training routine will help improve his performance in Burpees Broad Jump. It is also important for Johnathan to work on maintaining a steady rhythm and efficient movement during burpees to minimize time loss.

4. Farmers Carry:
Johnathan's performance in the Farmers Carry segment was 20 seconds slower than the average time. To improve in this area, he should focus on building grip strength and overall body endurance. Including exercises like farmer's walks, deadlifts, and kettlebell swings in his training routine will help improve his performance in Farmers Carry. Additionally, practicing proper form and grip techniques during the carry will contribute to better overall performance.

Strategies


To improve overall performance in future races, Johnathan should consider the following strategies:

1. Pacing:
Johnathan demonstrated good pacing throughout the race, with his total running time being significantly faster than average. It is important for him to continue maintaining a balanced pace and not push too hard in the early stages of the race to avoid fatigue later on. Consistency in pace will help him perform consistently across all segments.

2. Transitional Efficiency:
Johnathan's Roxzone time was 5 minutes and 54 seconds faster than the average. This indicates that he efficiently transitioned between exercises. To further improve transitional efficiency, he should continue working on his overall fitness and transition time. Incorporating interval training and circuit workouts into his training routine will help improve his overall fitness and reduce transition time.

3. Strength vs. Running:
Based on his total running time being faster than average, Johnathan demonstrates a more runner profile. To further enhance his performance, he should focus on strength training to improve his overall strength and power. Incorporating exercises like weightlifting, plyometrics, and resistance training into his routine will help him build strength and complement his running abilities.

In conclusion, Johnathan Shaw had a commendable performance in the HYROX race in Sydney. He displayed strength and efficiency in the running segments, but there are areas that require improvement, such as Wall Balls, Sandbag Lunges, Burpees Broad Jump, and Farmers Carry. By incorporating specific exercises, drills, and training routines tailored to address these areas, Johnathan can enhance his performance and achieve even better results in future races.

Similar Athletes
Marie Laurent 2024 Bordeaux 02:08:00
Gebusion Rafnie 2022 Chicago 02:07:37
Klaiber Bernhard 2020 Karlsruhe 02:07:33
Cooke Christopher 2021 Chicago 02:08:21
Britton Pete 2023 Melbourne 02:08:05
Rooney Louis 2024 Manchester 02:07:54
Clasen Sebastian 2019 Oberhausen 02:07:43
Vos John 2023 Chicago - North American Open Championship 02:07:57
Singh Jaideep 2024 Singapore National Stadium 02:07:55
Ward Julian 2023 Manchester 02:07:59

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