Season 22/23 2023 Maastricht European Championships (855) HYROX (827) Men (564) Padmos Jacko

Padmos Jacko Hyrox Result

Dive into this athlete’s performance at 2023 Maastricht European Championships 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 647 similar athletes.

Performance Highlights

NED NED Flag Men 25-29 #140001 01:52:45 96th in AG | Top 99.0% 536th | Top 95.0%
-00:38
54:19
Run Total
-00:04
06:47
Avg. Lap
+00:18
05:51
Best Lap
-00:06
47:34
Workout Total
-00:01
05:56
Avg. Workout
+00:41
10:57
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 647 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 647 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Padmos Jacko'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 Padmos Jacko'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 647 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 Padmos Jacko'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 Padmos Jacko'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 05:24. Check the detail of the improvement plan below.

02:42 Potential Improvement 50.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:42 10:16 to 07:34 50.0%
Run Total 01:48 54:19 to 52:31 33.3%
Rowing 00:39 06:01 to 05:22 12.0%
Sled Push 00:10 04:04 to 03:54 3.1%
Ski Erg 00:05 04:57 to 04:52 1.5%
Sled Pull 00:00 05:05 to 05:05 0.0%
Farmers Carry 00:00 02:45 to 02:45 0.0%
Sandbag Lunges 00:00 05:23 to 05:23 0.0%
Wall Balls 00:00 09:03 to 09:03 0.0%

Splits Time

Padmos Jacko Perfect Race
Splits Total Average Total
Running 1 06:28 00:00 05:31 +00:57 00:00 +00:00
Ski Erg 04:57 06:28 04:49 +00:08 05:31 +00:57
Running 2 05:51 11:25 06:06 -00:15 10:20 +01:05
Sled Push 04:04 17:16 03:46 +00:18 16:26 +00:50
Running 3 06:14 21:20 06:51 -00:37 20:12 +01:08
Sled Pull 05:05 27:34 06:36 -01:31 27:03 +00:31
Running 4 06:34 32:39 06:48 -00:14 33:39 -01:00
Burpees Broad Jump 10:16 39:13 07:43 +02:33 40:27 -01:14
Running 5 07:05 49:29 07:11 -00:06 48:10 +01:19
Rowing 06:01 56:34 05:23 +00:38 55:21 +01:13
Running 6 06:40 01:02:35 06:53 -00:13 01:00:44 +01:51
Farmers Carry 02:45 01:09:15 02:46 -00:01 01:07:37 +01:38
Running 7 06:43 01:12:00 06:55 -00:12 01:10:23 +01:37
Sandbag Lunges 05:23 01:18:43 07:17 -01:54 01:17:18 +01:25
Running 8 08:48 01:24:06 08:34 +00:14 01:24:35 -00:29
Wall Balls 09:03 01:32:54 09:20 -00:17 01:33:09 -00:15
Roxzone 10:57 01:52:45 10:16 +00:41 01:52:45
Based on 647 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jacko Padmos had a solid performance in the 2023 Maastricht European Championships HYROX race. He finished with an overall rank of 536, placing in the top 64% of 827 athletes. In his age group (25-29), he ranked 96th, placing in the top 65% of 146 athletes. His overall time was 01:52:45, with a total running time of 00:54:19, which was 02:20 slower than the average.

Jacko's best running lap was 00:05:51, which indicates that he has good speed and endurance. However, there were certain segments where he lost time compared to the average, such as the Burpees Broad Jump, Running 1, Roxzone, Rowing, Best Lap, and Ski Erg. These segments should be the focus of improvement for Jacko.

Segments to Improve


1. Burpees Broad Jump:
Jacko's time in this segment was 00:10:16, which was 03:04 slower than the average. To improve performance in this segment, Jacko should focus on increasing his explosive power and agility. He can incorporate exercises like box jumps, lateral jumps, and plyometric push-ups into his training routine. Practicing proper form and technique during the burpees can also help save time.

2. Running 1:
Jacko's time in this segment was 00:06:28, which was 01:14 slower than the average. To improve running speed and efficiency, Jacko should focus on interval training and tempo runs. Incorporating sprints, hill repeats, and fartlek training can help improve his overall running performance. Additionally, working on his running form and ensuring proper foot strike and posture can also contribute to better running times.

3. Roxzone:
Jacko's time in the Roxzone was 00:10:57, which was 00:59 slower than the average. To improve this segment, Jacko should focus on improving his overall fitness and reducing transition times. Incorporating high-intensity interval training (HIIT) workouts and circuit training can help improve his cardiovascular endurance and muscular endurance. Additionally, practicing quick and efficient transitions between exercises can help save time in the Roxzone.

4. Rowing:
Jacko's time in the rowing segment was 00:06:01, which was 00:42 slower than the average. To improve rowing performance, Jacko should focus on building both upper body and lower body strength. Incorporating exercises like rows, deadlifts, and squats into his strength training routine can help improve power and endurance during rowing. Additionally, practicing proper rowing technique and maintaining a consistent stroke rate can contribute to better rowing times.

5. Best Lap:
Although Jacko had a good best lap time of 00:05:51, he can still work on maintaining consistent pacing throughout the race. It is important for him to avoid starting too fast and burning out later in the race. Incorporating pacing drills and practicing race-like scenarios during training can help him develop better pacing strategies.

6. Ski Erg:
Jacko's time in the Ski Erg segment was 00:04:57, which was 00:11 slower than the average. To improve performance in this segment, Jacko should focus on building both upper body and lower body strength. Exercises like lunges, squats, and kettlebell swings can help improve power and endurance on the Ski Erg. Additionally, practicing proper technique and maintaining a consistent rhythm can contribute to better Ski Erg times.

Strategies


1. Pacing:
Jacko should focus on maintaining a steady pace throughout the race, avoiding starting too fast and burning out later. He can practice pacing drills during training to develop a better sense of his own pacing capabilities.

2. Transitions:
Jacko should aim to minimize transition times between exercises in the Roxzone. Practicing quick and efficient transitions during training can help save valuable time during the race.

3. Strength Training:
Jacko should prioritize strength training exercises that target both upper body and lower body muscles. Building strength and power in these areas will contribute to better performance in various segments of the race.

4. Interval Training:
Incorporating interval training sessions into his training routine can help improve both speed and endurance. Jacko can include sprints, hill repeats, and fartlek training to simulate race conditions and improve his overall running performance.

5. Technique Focus:
Jacko should pay attention to his form and technique during each segment of the race. Practicing proper form and technique during training will help him perform more efficiently and prevent injuries.

By focusing on these areas of improvement and implementing the suggested training strategies, Jacko can enhance his performance in future HYROX races. It is important for him to consistently train and track his progress to monitor improvements over time.

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
Similar Athletes
Tong Wai Kin 2024 Hong Kong 01:52:33
Griffiths Ethan 2023 Manchester 01:52:30
Chow Edwin 2023 Singapore 01:53:06
Lorenz Marco 2019 Hamburg 01:52:37
Lee Jason 2024 Hong Kong 01:53:04
Weetman Paul 2023 Birmingham 01:52:32
Shue Ian 2024 Hong Kong 01:52:33
Bautista Tyler 2024 Dallas 01:52:35
Rodriguez Jonay 2023 Glasgow 01:53:01
Williams Huw 2024 Glasgow 01:52:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
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