Dive into this athlete’s performance at 2024 London 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 Jones Hugh'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 Jones Hugh'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 Jones Hugh'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 Jones Hugh'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
03:47.
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:
Hugh, you put forth a commendable effort at the 2024 London Hyrox, finishing in 1:26:20 and landing in the top 52% of all competitors. That's no small feat! Your total running time of 41:29 shows that you have a strong runner profile—1:33 faster than the average. This means you can push the pace on the run, but we need to harness that running prowess to boost your strength and overall Hyrox performance. It looks like your pacing strategy was a bit off at the beginning, specifically in your first running segment, where you were 1:28 slower than average. Starting too conservatively can cost you valuable seconds, so let’s work on that. You’ve got the speed; now it’s about channeling that into a stronger overall performance! 💪
Segments to Improve:
Now let's get into the nitty-gritty of where we can turn weaknesses into strengths. Here are the segments that need a little extra love:
Sled Push (00:04:03) - 1:07 slower than average
The sled push is a beast and can really derail your momentum. Focus on technique: keep your back straight and engage your core. For training, incorporate these drills:
Weighted Sled Pushes: Start with lighter weights and focus on form, increasing weight gradually.
Hill Sprints: They’ll build your leg strength while mimicking the push effort.
Leg Presses: This will help build the necessary muscle groups.
Sled Pull (00:05:54) - 0:54 slower than average
Another area where we can gain ground! The sled pull requires both strength and technique. Here’s how to improve:
Resistance Bands: Use these to mimic the pulling motion, focusing on explosive power.
Rowing Machine: This can build your overall pulling strength; aim for intervals.
Farmer’s Walk: Grip strength is key here, so load up those weights and walk it out!
Sandbag Lunges (00:05:24) - 0:17 slower than average
These are a killer combo of strength and stamina. To elevate your performance:
Sandbag Carry: Just like it sounds, practice carrying a heavy bag while walking or lunging.
Split Squats: These will help with unilateral strength, making your lunges more powerful.
Dynamic Lunges: Add speed and explosiveness by incorporating jumps into your lunges.
Burpees Broad Jump (00:05:27) - 0:07 slower than average
While this segment isn’t far off, we want to continue closing that gap:
Burpee Tabata: 20 seconds of burpees, 10 seconds rest, repeat for 4 minutes. Brutal, but effective!
Broad Jump Variations: Practice different jump styles to build power and distance.
Core Conditioning: A strong core will enhance your burpee efficiency.
Race Strategies:
Now, let’s talk about how to harness all this in your next race:
Pacing: Start strong, but don’t blow your load in the first run. Aim for a consistent pace that you can sustain through the first few segments.
Transitions: Your Roxzone was 35 seconds slower than average. Work on quick transitions between exercises. Lay out your gear in a way that allows for smooth transitions.
Focus on Form: Maintain good form during each drill; this will help prevent fatigue and injury.
Conclusion:
Hugh, the sky’s the limit for you! Every second you shave off those slower segments is a victory in itself. Remember, “The only way to achieve the impossible is to believe it is possible.” So let’s believe in your ability to conquer these challenges head-on! 🏆
Keep pushing, keep training, and let’s turn those weaknesses into strengths! You’ve got this, champ! 💥