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.
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.
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.
This section showcases the entire Smith Jake'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 Smith Jake's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Smith Jake'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.
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 Smith Jake'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 03:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:04 | 05:45 to 04:41 | 29.6% |
| Sled Push | 00:56 | 03:30 to 02:34 | 25.9% |
| Sandbag Lunges | 00:32 | 05:07 to 04:35 | 14.8% |
| Sled Pull | 00:22 | 04:46 to 04:24 | 10.2% |
| Ski Erg | 00:17 | 04:36 to 04:19 | 7.9% |
| Wall Balls | 00:13 | 05:55 to 05:42 | 6.0% |
| Rowing | 00:12 | 04:51 to 04:39 | 5.6% |
| Farmers Carry | 00:00 | 01:49 to 01:49 | 0.0% |
| Run Total | 00:00 | 39:57 to 39:57 | 0.0% |
| Smith Jake | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:59 | 00:00 | 04:29 +00:30 | 00:00 +00:00 |
| Ski Erg | 04:36 | 04:59 | 04:24 +00:12 | 04:29 +00:30 |
| Running 2 | 04:42 | 09:35 | 04:50 -00:08 | 08:53 +00:42 |
| Sled Push | 03:30 | 14:17 | 02:49 +00:41 | 13:43 +00:34 |
| Running 3 | 04:53 | 17:47 | 05:13 -00:20 | 16:32 +01:15 |
| Sled Pull | 04:46 | 22:40 | 04:44 +00:02 | 21:45 +00:55 |
| Running 4 | 04:52 | 27:26 | 05:12 -00:20 | 26:29 +00:57 |
| Burpees Broad Jump | 05:45 | 32:18 | 05:02 +00:43 | 31:41 +00:37 |
| Running 5 | 05:02 | 38:03 | 05:21 -00:19 | 36:43 +01:20 |
| Rowing | 04:51 | 43:05 | 04:44 +00:07 | 42:04 +01:01 |
| Running 6 | 05:02 | 47:56 | 05:14 -00:12 | 46:48 +01:08 |
| Farmers Carry | 01:49 | 52:58 | 02:07 -00:18 | 52:02 +00:56 |
| Running 7 | 05:05 | 54:47 | 05:13 -00:08 | 54:09 +00:38 |
| Sandbag Lunges | 05:07 | 59:52 | 04:52 +00:15 | 59:22 +00:30 |
| Running 8 | 05:25 | 01:04:59 | 05:43 -00:18 | 01:04:14 +00:45 |
| Wall Balls | 05:55 | 01:10:24 | 06:14 -00:19 | 01:09:57 +00:27 |
| Roxzone | 06:25 | 01:22:36 | 06:25 +00:00 | 01:22:36 |
Jake, you crushed it out there at the 2024 Dallas Hyrox! Finishing 254th overall puts you in the top 8% of 2857 athletes—seriously impressive! Your overall time of 01:22:36 shows that you have some serious horsepower in those legs, especially with a total running time of 00:40:00, which is 1:27 faster than average. Clearly, you have a runner’s background. But let’s not forget, Hyrox is all about that hybrid athlete life, and there’s room for some serious muscle work in your game. Your pacing was a bit of a roller coaster; starting off slower than average and then picking up the pace. This tells me you’re capable of pushing harder right from the start. Let’s harness that speed and power and get you even closer to that podium!
This segment is a tough one, but it's also your golden ticket for improvement! To boost your efficiency here, practice burpee jump drills. Start with 3 sets of 10 burpees, focusing on explosive jumps. Gradually increase your pace while maintaining form. Remember: arms up, land soft, and jump like you're trying to reach the cookies on the top shelf!
Ah, the sled push—the ultimate test of willpower! To improve this, incorporate heavy sled pushes into your training. Aim for 4-5 sets of 20 meters, and focus on driving through your heels. When you feel like you're dragging a truck, just remember: it's not a truck, it's a sled! Keep your core tight and breathe through the pain.
Your transition time could use some love. To speed up your roxzone, practice quick transitions between exercises. Set up a mini workout circuit and time yourself switching from one exercise to the next. Think of it like a pit stop in a race—quick, efficient, and you’re back in the game before they know it! Aim for under 5 seconds for each transition.
Let’s work on those lunges, Jake! Incorporate weighted lunges and focus on form—keep your knees behind your toes. Try 4 sets of 10 lunges with a sandbag, and don’t forget to switch legs! Visualize yourself lunging away from that last slice of pizza; you want to be quick and agile!
For the sled pull, we're looking at some reverse sled pulls as a strength builder. Do 3-4 sets of 15 meters and focus on engaging your back and legs. If you're pulling like you're trying to escape a bear, you're doing it right!
Wall balls can be a gas, but they can also be a drag! Practice your technique with Wall Ball drills—3 sets of 15 reps focusing on explosive throws. Remember to squat deep and use your legs; they’re your best friends in this one!
To boost your ski erg performance, set up a ski erg interval session. Try 5 rounds of 500 meters with 1-minute rest in between. Focus on your form—keep your core engaged and pull strong. Think of it as trying to paddle away from a shark; you want to be fast!
Now, let’s talk strategy! Start your race with a controlled pace—consider it like a warm-up lap before the real fun begins. You did well in the middle segments, so channel that energy early on. Utilize your faster running segments to create a cushion for the strength exercises. If you can find a buddy to run with during the early laps, even better! That camaraderie can help push you into that zone. And remember, keep those transitions snappy—every second counts, especially when you’re racing against the clock!
Jake, you’re an absolute beast out there, and every race is an opportunity to learn and grow. Keep pushing your limits, and don’t be afraid to tackle those weaknesses head-on. Remember, "Success is not final, failure is not fatal: It is the courage to continue that counts." 💪 Keep that mindset sharp, and you’ll be smashing your goals in no time. Now let’s get to work on those segments, and you’ll be the one they’re all trying to catch up with next time! Stay strong, my friend! 💥
- The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Palmeri Walter | 2023 Malmö | 01:22:39 | |
| Struckmeyer Nicolas | 2022 Hamburg | 01:22:12 | |
| Staak Frederick | 2021 New York | 01:23:05 | |
| Franke Alistair | 2024 London | 01:22:22 | |
| Wilson Chris | 2023 London | 01:23:05 | |
| Koorevaar Raoul | 2024 Rotterdam | 01:22:35 | |
| Bailly Willy | 2024 Paris | 01:22:53 | |
| Doyle Sean | 2023 London | 01:22:21 | |
| Hassan Amr | 2024 Dallas | 01:22:30 | |
| Barry Nick | 2024 Perth | 01:22:38 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Dallas | 01:20:39 | |
| 2023 Dallas | 01:27:44 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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