Season 24/25 2024 Dallas (1844) HYROX (1540) Men (927) Johnston John

Johnston John Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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.

Performance Highlights

GBR GBR Flag Men 45-49 #92016 01:42:33 62nd in AG | Top 57.4% 657th | Top 70.9%
+02:39
52:42
Run Total
+00:21
06:35
Avg. Lap
+00:36
05:46
Best Lap
-02:44
40:52
Workout Total
-00:21
05:06
Avg. Workout
+00:06
09:04
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 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 Johnston John'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 Johnston John'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 Johnston John'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 Johnston John'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 04:23. Check the detail of the improvement plan below.

03:52 Potential Improvement 88.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:52 52:42 to 48:50 88.2%
Ski Erg 00:13 04:56 to 04:43 4.9%
Sled Push 00:06 03:35 to 03:29 2.3%
Rowing 00:06 05:15 to 05:09 2.3%
Farmers Carry 00:06 02:40 to 02:34 2.3%
Sled Pull 00:00 05:18 to 05:18 0.0%
Burpees Broad Jump 00:00 06:33 to 06:33 0.0%
Sandbag Lunges 00:00 05:45 to 05:45 0.0%
Wall Balls 00:00 06:50 to 06:50 0.0%

Splits Time

Johnston John Perfect Race
Splits Total Average Total
Running 1 06:18 00:00 05:12 +01:06 00:00 +00:00
Ski Erg 04:56 06:18 04:42 +00:14 05:12 +01:06
Running 2 08:13 11:14 05:41 +02:32 09:54 +01:20
Sled Push 03:35 19:27 03:29 +00:06 15:35 +03:52
Running 3 08:27 23:02 06:16 +02:11 19:04 +03:58
Sled Pull 05:18 31:29 06:04 -00:46 25:20 +06:09
Running 4 05:50 36:47 06:15 -00:25 31:24 +05:23
Burpees Broad Jump 06:33 42:37 06:53 -00:20 37:39 +04:58
Running 5 06:06 49:10 06:31 -00:25 44:32 +04:38
Rowing 05:15 55:16 05:11 +00:04 51:03 +04:13
Running 6 05:54 01:00:31 06:20 -00:26 56:14 +04:17
Farmers Carry 02:40 01:06:25 02:36 +00:04 01:02:34 +03:51
Running 7 05:46 01:09:05 06:19 -00:33 01:05:10 +03:55
Sandbag Lunges 05:45 01:14:51 06:25 -00:40 01:11:29 +03:22
Running 8 06:12 01:20:36 07:25 -01:13 01:17:54 +02:42
Wall Balls 06:50 01:26:48 08:16 -01:26 01:25:19 +01:29
Roxzone 09:04 01:42:33 08:58 +00:06 01:42:33
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey John! First off, big shoutout for rocking the 2024 Hyrox in Dallas! Finishing in the top 22% out of 2857 athletes is no small feat, and you should be proud of that. Your overall time of 1:42:33 shows you've got the endurance to go the distance, but it looks like we need to fine-tune a few areas to really unleash that beast within you. 🏆

Now, let’s talk pacing. Your starting segments were a bit slower than average, especially in Running 1. It seems like you might have played it safe, but that’s okay! Just remember, a little bit of risk can lead to a big reward. Your total running time is slower than average, indicating you might lean more towards strength than speed. This means we’ll need to work on those fast-twitch muscles to help you blitz through the running segments, especially when your legs are already fatigued from the strength exercises.

Segments to Improve:

Let’s dive into the segments that could use a bit of TLC:

  • Running 2 (00:08:13): This segment was a significant slowdown. It’s crucial to maintain your pace. Consider incorporating interval training into your routine—short bursts of speed followed by recovery periods. Try doing 5x400m sprints at a pace faster than your race pace, with 1-2 minutes rest in between.
  • Sled Push (00:03:35): You were a bit behind here. Focus on your technique—keep your body low and use your legs to drive through while pushing. Practice with lighter sleds for higher reps to build muscle endurance. Aim for 4-5 sets of 30-40 meters, focusing on explosive starts and maintaining form.
  • Burpees Broad Jump (00:06:33): A solid area for improvement! Work on your explosiveness here. Try doing Tabata-style burpees (20 seconds on, 10 seconds rest) or incorporate broad jumps into your warm-ups to build power.
  • Farmers Carry (00:02:40): Your grip strength needs a boost. Do farmer’s carries with heavier weights for shorter distances and focus on walking as fast as possible. Also, consider doing dead hangs to increase grip endurance.
  • Ski Erg (00:04:56): A little slower than you’d like, so let’s get you stronger. Integrate more pulling exercises like bent-over rows or TRX rows. Aim for 3-4 sets of 10-15 reps. And yes, the Ski Erg will love you if you give it the attention it craves! 😉
  • Roxzone (00:08:55): Time in transition is key. Work on your exit strategies—practice quick changes between exercises. Set up a mini circuit in your gym where you move from one exercise to another without rest to simulate race conditions.
Race Strategies:

When you're out there on race day, keep these strategies in mind:

  • Warm-Up Right: Proper warm-up will set the tone for your race. Get your heart rate up and muscles prepped.
  • Pacing is Key: Don’t go all out right from the start. Aim for a consistent pace throughout the first few running segments. You want to finish strong, not just survive the first half.
  • Hydration & Nutrition: Make sure to hydrate well before the race and consider a gel or energy chew midway through. You don’t want to hit the wall and start hallucinating about that pizza you promised yourself post-race!
Conclusion:

John, remember, “Strength doesn’t come from what you can do; it comes from overcoming the things you once thought you couldn’t.” You’ve got a solid foundation to build on, so let’s turn those weaknesses into strengths! With some focused training and a bit of strategy on race day, I’m confident you’ll see improvements in your next Hyrox event. Keep pushing, keep grinding, and let’s make your next performance even better! 💪💥

Looking forward to seeing you crush it next time,

Your Rox-Coach

Similar Athletes
Moore Tom 2024 London 01:42:29
Mulder Glenn 2022 Amsterdam 01:42:11
Junghanns Erik 2022 Leipzig 01:42:40
Petersen Sven 2024 Vienna - European Championship 01:42:07
Beelen Peter 2024 Rotterdam 01:42:52
Schrock Stefan 2024 Berlin 01:42:25
Shah Vishal 2023 Chicago - North American Open Championship 01:42:50
Li Liu 2024 Singapore National Stadium 01:42:20
Francolini Diego 2024 Madrid 01:42:37
Mosquera Noa Gabriel 2023 Sydney 01:42:17

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