Dive into this athlete’s performance at 2024 Anaheim 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 Jablonski Shaun'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 Jablonski Shaun'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 Jablonski Shaun'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 Jablonski Shaun'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
02:50.
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:
Shaun, first off, congratulations on finishing strong in the 2024 Anaheim Hyrox! You placed in the top 46% overall and 53% in your age group. That’s no small feat! Your overall time of 01:34:50 shows that you've got some serious grit. With a total running time of 00:46:06, you're packing a runner's profile here, which is evident because you're 39 seconds faster than average. But let’s be honest, your pacing in Running 1 was a bit of a warm-up lap—1:48 slower than average! It’s like you were just testing the waters before diving into the pool. You definitely picked up the pace in later runs, but we need to even that out for optimal performance. Your strengths lie in your running abilities, but there’s some room for improvement in strength-based segments. Time to hybrid it up! 💪
Segments to Improve:
Burpees Broad Jump (00:06:41): This segment was a bit of a hurdle—31 seconds slower than average. To improve:
Drill: Perform burpee broad jumps with a focus on explosive power. Try 3 sets of 10, emphasizing speed and distance.
Form Correction: Ensure you’re landing softly and using your arms to propel yourself forward. It’s all about that technique!
Strength Work: Incorporate plyometric exercises like box jumps to build explosive leg strength.
Sandbag Lunges (00:06:15): You were 27 seconds slower here. This is a biggie for your leg strength and stability.
Drill: Practice weighted lunges with a sandbag. Go for 4 sets of 10-12 reps on each leg. Focus on maintaining a strong core and upright posture.
Form Correction: Ensure your knee doesn’t extend beyond your toes and that you’re engaging your glutes at the top of each rep.
Strength Work: Add split squats and Bulgarian split squats into your routine to target those quads and hammies.
Rowing (00:05:24): 23 seconds slower than average. Let’s row your boat a little faster!
Drill: Interval rowing—row hard for 500 meters, rest for 1 minute. Repeat 5 times. It’s like a high-intensity dance party on the water!
Form Correction: Focus on your drive phase; push through your heels and engage your core. Quality over quantity!
Strength Work: Incorporate deadlifts to build the posterior chain, which is crucial for a more powerful rowing stroke.
Sled Pull (00:05:44): 14 seconds slower than average. This is a strength segment where you can definitely power up.
Drill: Train with varying weights on the sled. Aim for 4 sets of 20 meters, focusing on maintaining a strong posture.
Form Correction: Keep your back straight and drive through your legs; avoid rounding your back.
Strength Work: Incorporate heavy farmer’s walks to build grip and leg strength.
Run Total: You lost 26 seconds here. You’ve got the running capability; it’s about pacing and transition.
Drill: Practice brick workouts, where you run immediately after a strength session. This will help you adapt to the fatigue.
Pacing Strategy: Work on negative splits—start slower and gradually increase your speed.
Race Strategies:
Now that we’ve pinpointed areas for improvement, let’s talk race strategies. First, remember: “You’re never out of the fight until you quit.” Start with a controlled pace in the first run to avoid that early fatigue. Think of it as a marathon, not a sprint—unless it’s a sprint, then sprint! In transition zones, focus on minimizing downtime. Get in and out like a ninja—quick and efficient. And fuel up! Make sure you’re well-hydrated and have the right nutrition leading up to the race. Maybe a donut or two for motivation? Just kidding. Stick with something that won’t weigh you down! 🍩🏃♂️
Conclusion:
Shaun, you’ve got a solid base, and with these tweaks, you can turn those weaknesses into strengths. Remember, every champion was once a contender that refused to give up. Keep pushing, stay consistent, and let’s turn that 01:34:50 into something even more impressive next time. You've got this! 💥 And hey, if anyone asks how your training is going, just tell them you’re “getting your Hyrox on.” Keep grinding, Shaun! You’re on the path to greatness. 💪🏆