Hawcroft Jack Performance Analysis

Dive into this athlete’s performance at 2024 Dublin 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.

Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Hawcroft Jack

GBR GBR Flag Men 35-39 #133022 01:13:18 72nd in AG | Top 17.9% 295th | Top 16.8%

Performance Highlights

+00:26
37:28
Run Total
+00:04
04:41
Avg. Lap
-00:13
03:50
Best Lap
-02:18
28:41
Workout Total
-00:17
03:35
Avg. Workout
+01:57
07:13
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 Hawcroft Jack'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 Hawcroft Jack'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 Hawcroft Jack'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 Hawcroft Jack'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 03:10. Check the detail of the improvement plan below.

01:41 Potential Improvement 53.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:41 37:28 to 35:47 53.2%
Burpees Broad Jump 00:52 04:35 to 03:43 27.4%
Farmers Carry 00:16 01:55 to 01:39 8.4%
Wall Balls 00:14 04:56 to 04:42 7.4%
Rowing 00:07 04:31 to 04:24 3.7%
Ski Erg 00:00 04:02 to 04:02 0.0%
Sled Push 00:00 02:06 to 02:06 0.0%
Sled Pull 00:00 03:21 to 03:21 0.0%
Sandbag Lunges 00:00 03:15 to 03:15 0.0%

Splits Time

Hawcroft Jack Perfect Race
Splits Total Average Total
Running 1 02:59 00:00 04:05 -01:06 00:00 +00:00
Ski Erg 04:02 02:59 04:14 -00:12 04:05 -01:06
Running 2 04:47 07:01 04:23 +00:24 08:19 -01:18
Sled Push 02:06 11:48 02:30 -00:24 12:42 -00:54
Running 3 05:01 13:54 04:42 +00:19 15:12 -01:18
Sled Pull 03:21 18:55 04:08 -00:47 19:54 -00:59
Running 4 05:10 22:16 04:40 +00:30 24:02 -01:46
Burpees Broad Jump 04:35 27:26 04:13 +00:22 28:42 -01:16
Running 5 05:17 32:01 04:48 +00:29 32:55 -00:54
Rowing 04:31 37:18 04:31 +00:00 37:43 -00:25
Running 6 05:05 41:49 04:42 +00:23 42:14 -00:25
Farmers Carry 01:55 46:54 01:53 +00:02 46:56 -00:02
Running 7 05:25 48:49 04:41 +00:44 48:49 +00:00
Sandbag Lunges 03:15 54:14 04:11 -00:56 53:30 +00:44
Running 8 03:50 57:29 05:02 -01:12 57:41 -00:12
Wall Balls 04:56 01:01:19 05:19 -00:23 01:02:43 -01:24
Roxzone 07:13 01:13:18 05:16 +01:57 01:13:18
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jack Hawcroft showcased a commendable performance in the 2024 Dublin HYROX event, securing a position in the top 10% of all athletes, and the top 13% in his age group. Despite some areas of improvement, Jack successfully leveraged his strengths, particularly in the Ski Erg, Sled Push, Sled Pull, Sandbag Lunges, and Wall Balls segments, where he consistently outperformed the average times.

However, Jack's overall run time was slower than the average, indicating that his strengths lie more in strength-based exercises than running. Furthermore, his pace during the running segments fluctuated significantly, with a particularly fast start in Running 1, which could have led to fatigue and slower times in the subsequent running segments.

Segments to Improve:

  • Roxzone: Jack's Roxzone time was slower than the average, pointing to longer rest periods or transition times. To improve in this area, Jack should focus on enhancing his cardiovascular fitness to reduce the need for extensive rest periods. Interval training, including High-Intensity Interval Training (HIIT), can be particularly effective. Additionally, Jack could practice quick transitions between exercises to cut down on wasted time.
  • Running Segments: As Jack's total running time was slower than average, improving his running endurance and speed should be a priority. Incorporating regular long-distance runs, tempo runs, and speedwork into his training routine can help increase his running efficiency. To combat fatigue in later segments, Jack should also focus on pacing strategies, possibly starting at a slightly slower pace to conserve energy for the entire race.
  • Burpees Broad Jump: Jack's performance in this segment was slower than the average. To improve, he could incorporate more plyometric exercises into his training to increase power and explosiveness. Focusing on form and technique during burpees and broad jumps will also ensure more efficient movement and reduced time.

Race Strategies:

Implementing effective race strategies can significantly improve Jack's performance. He should focus on maintaining a steady pace during the running segments to prevent early fatigue. Additionally, practicing quick transitions between exercises can help cut down on Roxzone time. It would also benefit Jack to keep a close eye on his form during strength exercises, as efficient movement can lead to faster times and less energy expenditure. Lastly, incorporating a comprehensive warm-up and cool-down routine can help prepare his body for the race and aid in recovery post-race, reducing the risk of injury.

Similar Athletes
Barnes James 2023 Birmingham 01:12:51
Rudnik Marcin 2024 Poznan 01:13:10
Walsh Barry 2024 Dublin 01:13:25
Kappelsberger Moritz 2024 Rimini 01:13:32
Lynch Marcus 2024 Dublin 01:13:26
Steinhauser Sebastian 2024 Köln 01:13:39
Stol Joey 2023 Amsterdam 01:13:02
Tinneny George 2024 Sports Direct HYROX London 01:13:02
Bell Jordan 2024 Manchester 01:13:07
Kruppa Jan 2024 Sydney 01:13:34

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