Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) Johnston Myles

Johnston Myles Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

NZL NZL Flag Men 30-34 #142061 01:24:02 163rd in AG | Top 29.6% 702nd | Top 28.7%
-00:20
41:38
Run Total
-00:02
05:12
Avg. Lap
+00:32
05:01
Best Lap
-01:46
33:43
Workout Total
-00:14
04:12
Avg. Workout
+02:11
08:47
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 Myles'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 Myles'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 Myles'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 Myles'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 01:55. Check the detail of the improvement plan below.

00:46 Potential Improvement 40.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 00:46 05:36 to 04:50 40.0%
Run Total 00:39 41:38 to 40:59 33.9%
Ski Erg 00:18 04:39 to 04:21 15.7%
Rowing 00:07 04:49 to 04:42 6.1%
Farmers Carry 00:05 02:05 to 02:00 4.3%
Sled Push 00:00 02:29 to 02:29 0.0%
Sled Pull 00:00 04:03 to 04:03 0.0%
Sandbag Lunges 00:00 04:41 to 04:41 0.0%
Wall Balls 00:00 05:21 to 05:21 0.0%

Splits Time

Johnston Myles Perfect Race
Splits Total Average Total
Running 1 03:05 00:00 04:33 -01:28 00:00 +00:00
Ski Erg 04:39 03:05 04:25 +00:14 04:33 -01:28
Running 2 05:01 07:44 04:53 +00:08 08:58 -01:14
Sled Push 02:29 12:45 02:52 -00:23 13:51 -01:06
Running 3 05:17 15:14 05:19 -00:02 16:43 -01:29
Sled Pull 04:03 20:31 04:50 -00:47 22:02 -01:31
Running 4 05:28 24:34 05:17 +00:11 26:52 -02:18
Burpees Broad Jump 05:36 30:02 05:10 +00:26 32:09 -02:07
Running 5 05:32 35:38 05:27 +00:05 37:19 -01:41
Rowing 04:49 41:10 04:47 +00:02 42:46 -01:36
Running 6 05:27 45:59 05:18 +00:09 47:33 -01:34
Farmers Carry 02:05 51:26 02:09 -00:04 52:51 -01:25
Running 7 05:15 53:31 05:18 -00:03 55:00 -01:29
Sandbag Lunges 04:41 58:46 04:59 -00:18 01:00:18 -01:32
Running 8 06:38 01:03:27 05:52 +00:46 01:05:17 -01:50
Wall Balls 05:21 01:10:05 06:17 -00:56 01:11:09 -01:04
Roxzone 08:47 01:24:02 06:36 +02:11 01:24:02
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Myles, you crushed it out there at the 2024 Melbourne Hyrox event! Finishing with an overall time of 01:24:02 places you in the top 28% of a solid 2451 athletes. Not too shabby, right? Being ranked 163 in your age group (30-34) puts you right in the mix with the competition. Your total running time of 00:41:38 is impressive—20 minutes faster than average! Clearly, you're more of a runner than a weightlifter, and you started strong with a blazing first running split of 00:03:05, which was 01:28 faster than average. Just like a gazelle on steroids! 🦓 However, it’s essential to maintain a steady pace throughout. Your running split times show that you might have started a bit too fast. That early excitement can lead to fatigue later on, as seen in your slower splits during the latter running segments. While your running profile is solid, there are areas of strength that need shoring up to help you maintain that speed as you tackle the strength elements of the race.

Segments to Improve:
  • Burpees Broad Jump: This was a clear area where you lost time (00:05:36, 00:26 slower than average). The explosive nature of this segment requires not only strength but also agility and endurance. Consider incorporating plyometric drills such as box jumps, depth jumps, and explosive push-ups to improve your power output. Aim for 2-3 sessions per week, focusing on form and explosiveness.
  • Roxzone: Spending 00:08:47 in transition is 02:11 slower than average, which means you might be spending too much time resting instead of regrouping. Try implementing high-intensity interval training (HIIT) to improve your overall fitness and capability to recover quickly between exercises. Also, practice your transitions—set up mock races where you drill moving efficiently from one exercise to another.
  • Overall Running Performance: While you have a running profile, maintaining that speed in later segments is crucial. Focus on interval training and tempo runs to build endurance. Work on pacing drills where you practice running at a steady pace that you can sustain through the entire course.
Race Strategies:
  • Start Strong, Finish Stronger: While it's great to burst out of the gate, remember that Hyrox is a marathon, not a sprint. Consider pacing yourself better during the first run segment. Aim for a slightly slower start to conserve energy for the later stages.
  • Manage Your Energy: During strength segments, focus on maintaining a consistent effort rather than going all out. Break down each exercise into manageable parts—think of it as a marathon of strength rather than a sprint. You want to keep your muscles engaged without burning out.
  • Practice Transitions: Incorporate transition drills into your training. Spend time focusing on moving efficiently between exercises—grab your gear, hit the next station, and go! Think of it like a well-oiled machine—smooth and quick, with no wasted time. Remember, every second counts! ⏱️
Conclusion:

Myles, you’ve got the heart of a lion and the speed of a cheetah! 🦁 Keep pushing your limits and refining your skills. Every workout is a step closer to greatness. As David Goggins would say, “You are never done. You are always in training.” Keep that mindset, and you'll notice significant progress. Remember to balance your training with rest and recovery. You want to be a beast, but you also want to be a smart one. So, lace up those shoes, hit the ground running, and let’s turn those weaknesses into strengths. You’ve got this! 💪 The Rox-Coach believes in you!

Similar Athletes
Pitman Benjamin 2022 Dallas 01:24:21
Lücke Leon 2022 Hamburg 01:24:29
Pino Ruiz Francisco Jesús 2024 Malaga 01:24:25
Mcculloch Alan 2023 Glasgow 01:23:43
Mcparland Neil 2024 Melbourne 01:23:34
Tan Shawn 2023 Singapore 01:24:01
Mandel Kim 2023 Köln 01:24:11
Mcbride Eamonn 2024 London 01:24:06
Lane Colin 2023 London 01:23:34
Olkowicz Dariusz 2024 Gdansk 01:24:06

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