Dive into this athlete’s performance at 2024 Cape Town 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:03 (From 42:31 to 41:28) | 27.0% |
| BBJ | 00:48 (From 05:46 to 04:58) | 20.6% |
| Sled Pull | 00:41 (From 05:18 to 04:37) | 17.6% |
| Sandbag Lunges | 00:29 (From 05:17 to 04:48) | 12.4% |
| Wall Balls | 00:29 (From 06:30 to 06:01) | 12.4% |
| Farmers Carry | 00:14 (From 02:16 to 02:02) | 6.0% |
| Rowing | 00:09 (From 04:52 to 04:43) | 3.9% |
| Ski Erg | 00:00 (From 04:11 to 04:11) | 0.0% |
| Sled Push | 00:00 (From 02:16 to 02:16) | 0.0% |
| Jooste Tyrone | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:04 | 00:00 | 04:37 +00:27 | 00:00 +00:00 |
| Ski Erg | 04:11 | 05:04 | 04:27 -00:16 | 04:37 +00:27 |
| Running 2 | 04:50 | 09:15 | 04:56 -00:06 | 09:04 +00:11 |
| Sled Push | 02:16 | 14:05 | 02:54 -00:38 | 14:00 +00:05 |
| Running 3 | 05:11 | 16:21 | 05:22 -00:11 | 16:54 -00:33 |
| Sled Pull | 05:18 | 21:32 | 04:57 +00:21 | 22:16 -00:44 |
| Running 4 | 05:22 | 26:50 | 05:21 +00:01 | 27:13 -00:23 |
| Burpees Broad Jump | 05:46 | 32:12 | 05:18 +00:28 | 32:34 -00:22 |
| Running 5 | 05:25 | 37:58 | 05:31 -00:06 | 37:52 +00:06 |
| Rowing | 04:52 | 43:23 | 04:49 +00:03 | 43:23 +00:00 |
| Running 6 | 05:39 | 48:15 | 05:23 +00:16 | 48:12 +00:03 |
| Farmers Carry | 02:16 | 53:54 | 02:11 +00:05 | 53:35 +00:19 |
| Running 7 | 05:10 | 56:10 | 05:22 -00:12 | 55:46 +00:24 |
| Sandbag Lunges | 05:17 | 01:01:20 | 05:06 +00:11 | 01:01:08 +00:12 |
| Running 8 | 05:53 | 01:06:37 | 05:59 -00:06 | 01:06:14 +00:23 |
| Wall Balls | 06:30 | 01:12:30 | 06:29 +00:01 | 01:12:13 +00:17 |
| Roxzone | 06:42 | 01:25:34 | 06:52 -00:10 | 01:25:34 |
Tyrone Jooste delivered a commendable performance in the 2024 Cape Town Hyrox race, ranking 113th overall and 36th in his age group. His overall time was 01:25:34, positioning him in the top 28% of all participants. Notably, his total running time was 00:42:31, which is 00:27 faster than the average, indicating a strong running ability. However, Tyrone's performance in the early running segments, particularly Running 1, was slower, suggesting a tentative start. This pattern improved with subsequent running segments, showing better pacing as the race progressed. Given that his running time is faster than average, Tyrone has a runner profile with a need to focus on strength training to balance his performance.
With a time of 00:05:46, this segment was 00:35 slower than average. To improve, focus on explosive strength and endurance. Include plyometric exercises such as box jumps and squat jumps. Practicing burpees with a focus on minimizing rest between repetitions can enhance stamina and speed in this segment.
His time in the sled pull was 00:05:18, which is 00:24 slower than average. Improve by incorporating sled drags and rope pulls into your routine, focusing on maintaining a consistent pace. Emphasize upper body and core strength through exercises like pull-ups and planks.
Tyrone spent 00:06:42 in the roxzone, slightly slower than average. To enhance transition efficiency, practice quick transitions in training sessions. Work on cardiovascular fitness to minimize rest needs and incorporate agility drills to reduce transition times.
With a time of 00:06:30, improving wall ball technique is essential. Focus on leg and shoulder endurance. Integrate wall ball drills with varying weights and heights. Ensure proper form with a full squat and explosive upward throw to optimize performance.
Completing this segment in 00:05:17, slightly slower than average, indicates a need for improved lower body strength and endurance. Incorporate lunges with weights, focusing on maintaining form and balance. Add exercises like step-ups and deadlifts to strengthen the lower body.
| Similar Athletes | |||
|---|---|---|---|
| Jeffrey Jordan | 2024 Paris | 01:25:56 | |
| Myers Andy | 2021 Birmingham | 01:25:35 | |
| Suresh Prashanth | 2024 Singapore | 01:25:27 | |
| Schwerin Adrian | 2018 Hamburg | 01:25:17 | |
| Storm Nick | 2024 Amsterdam | 01:25:10 | |
| Squire Henry | 2023 Melbourne | 01:25:11 | |
| Gillett Jack | 2023 Stockholm | 01:25:47 | |
| Leeson Luke | 2024 Melbourne | 01:25:40 | |
| Weiland German | 2022 Frankfurt | 01:25:53 | |
| Riviere Michael | 2024 Bordeaux | 01:25:04 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Jooste Tyrone
