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.
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 Shomo Jonathan'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 Shomo Jonathan'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 Shomo Jonathan'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 Shomo Jonathan'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
03:47.
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:
Hey Jonathan! First off, massive congrats on finishing in the top 11% overall and top 35% in your age group at the Dallas Hyrox event! That’s no small feat, especially with over 2,800 athletes competing. You clocked in at 1:25:45, which is impressive and speaks to your dedication. Looking at your performance, it seems you’re a solid hybrid athlete, but there’s definitely room for improvement, especially in your running.
Your total running time of 44:41 indicates that running isn't quite your strongest asset right now. You were about 1:49 slower than the average, which suggests that we need to focus on enhancing your speed and endurance on the track. Your best running lap was a solid 5:04—good pace! But it seems like you started a little too fast in running 1 (5:26), which likely set the tone for some of your later laps. Controlled pacing is key in Hyrox races; it’s all about finding that sweet spot where you can maintain speed without burning out.
Segments to Improve:
Let's break down the segments that could use a little TLC:
Roxzone (00:07:10 - 24 seconds slower than average): This indicates that you're spending a bit too much time transitioning between exercises. To reduce this, work on your overall fitness and refine your transitions. Here are some strategies:
Practice quick changeovers in your training. Set up a mini circuit of common Hyrox exercises and time yourself on how quickly you can transition between them.
Incorporate plyometric drills to improve your explosiveness off the floor. Box jumps, burpee tuck jumps, and agility ladder drills can help.
Running Total (00:44:41 - 3:20 slower than average): Since running is where you lost the most time relative to others, let’s focus on improving your speed and endurance:
Interval training is your friend! Incorporate 400m and 800m repeats at a pace faster than race pace, with adequate rest in between to build both speed and aerobic capacity.
Long runs at a steady pace will help build endurance. Aim for a weekly long run, gradually increasing your distance. Remember not to treat it like a Sunday stroll—keep it challenging!
Sandbag Lunges (00:05:04 - 32 seconds slower than average): This is a tough exercise that requires both strength and endurance. To improve:
Focus on your form first—keep your core tight and don’t let your knees go past your toes. Practice bodyweight lunges before adding weight.
Incorporate weighted lunges into your strength training routine and increase the weight over time. Try doing them in a circuit with other strength exercises to mimic race conditions.
Wall Balls (00:06:09 - 20 seconds faster than average): You’re doing better here, but let’s push it further:
Increase your reps in training sessions. Incorporate wall balls into high-intensity interval workouts to build both strength and endurance.
Work on your squat depth for better power output. The lower you go, the more you can explode upwards.
Burpees Broad Jump (00:04:57 - 27 seconds slower than average): Burpees can be a game changer in Hyrox:
Focus on your jump technique to maximize distance. Practice broad jumps separately to build strength and explosiveness.
Incorporate burpee variations (like lateral burpees) into your routine to keep things fresh while improving overall endurance.
Rowing (00:05:02 - 12 seconds slower than average): You can definitely tighten this segment up:
Practice rowing intervals. Aim for 500m sprints to improve your technique and power output. Focus on using your legs to drive the stroke, then engage your core and arms.
Incorporate rowing into your overall conditioning workouts to build that endurance and speed.
Race Strategies:
Now that we know where to focus, let's talk strategy. During the race, remember:
Pacing: Start strong but controlled. Resist the urge to sprint out of the gate. Keep your first running segment under control so you can maintain your energy for the latter half of the race.
Transition Efficiency: Practice your transitions so they become second nature. The quicker you can move from one exercise to another, the better your overall time.
Stay Hydrated: Hydration is key. Plan your water intake before the race to avoid those dreaded moments of fatigue.
Visualize Success: Imagine crushing each segment before you hit it. Visualization can help keep you mentally strong throughout the race.
Conclusion:
Jonathan, you’ve got the heart of a champion! With your overall fitness and determination, I have no doubt you can tackle these areas of improvement. Remember, "Success is where preparation and opportunity meet." Keep grinding, and don’t forget to have fun along the way. If you keep pushing yourself, the next race will be even more rewarding. Let’s get to work and transform those weaknesses into strengths! 💪💥
Remember, I’m here to help you crush those goals—this is just the beginning! Keep it up, champ. You got this! - The Rox-Coach
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