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.
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 Staley 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 Staley 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 Staley 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 Staley 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
05:54.
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
Jack Staley delivered a commendable performance in the 2024 Melbourne Hyrox race, securing an overall rank in the top 28% of participants, and top 27% in his age group. His overall time was 01:24:47. A significant strength was demonstrated in strength-based segments such as the Sled Push and Wall Balls, where he ranked in the top 1% and 2% respectively. However, Jack’s total running time was 04:26 slower than average, indicating a need for improvement in running endurance and speed. The early running segments suggest he started too slow, with his running times consistently slower than average. Jack's profile leans more towards strength, which means focusing on enhancing running efficiency could significantly improve his overall performance.
Segments to Improve
Total Running Time: Jack's running segments consistently lagged behind the average times. To improve:
Interval Training: Incorporate interval runs to build speed and endurance. Example: 400m repeats at a high intensity, with a 200m recovery jog.
Tempo Runs: Perform weekly tempo runs to improve lactate threshold. Example: 20-minute runs at a steady, challenging pace.
Hill Sprints: Strengthen leg muscles and improve cardiovascular fitness. Example: 10 x 100m hill sprints with walk-back recovery.
Roxzone Efficiency: The time spent in the Roxzone was significantly slower than average. To enhance transitions:
Transition Drills: Practice quick transitions between different exercises. Example: Set up a circuit mimicking race conditions and focus on smooth, quick transitions.
Cardiovascular Conditioning: Improve overall fitness to reduce rest needs. Include circuit training with minimal rest.
Sled Pull: While better than average, improving this can provide an edge:
Back and Grip Strength: Incorporate exercises like deadlifts and farmer's walks to increase strength and grip.
Technique Drills: Focus on maintaining a low center of gravity and using legs effectively during the pull.
Race Strategies
Pacing: Start the race with a balanced pace to avoid fatigue in later running segments. Consider negative splits, where the second half of the race is faster than the first.
Segment Focus: Capitalize on strength segments where Jack excels to gain time, while maintaining a steady and efficient run to conserve energy.
Mental Preparation: Visualize the race and mentally prepare for transitions and challenging segments to boost confidence and reduce transition times.