Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Chappell Jack

Chappell Jack Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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 394 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #153013 02:01:34 234th in AG | Top 91.4% 898th | Top 86.9%
-06:37
52:39
Run Total
-00:47
06:35
Avg. Lap
-00:03
05:47
Best Lap
+04:13
55:35
Workout Total
+00:31
06:56
Avg. Workout
+02:13
13:24
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 394 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 394 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Chappell 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 Chappell 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 394 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 Chappell 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 Chappell 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 07:13. Check the detail of the improvement plan below.

03:34 Potential Improvement 49.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 03:34 11:10 to 07:36 49.4%
Burpees Broad Jump 01:48 10:03 to 08:15 24.9%
Rowing 00:56 06:27 to 05:31 12.9%
Wall Balls 00:40 10:44 to 10:04 9.2%
Ski Erg 00:10 05:09 to 04:59 2.3%
Sled Push 00:05 04:18 to 04:13 1.2%
Sled Pull 00:00 06:10 to 06:10 0.0%
Farmers Carry 00:00 01:34 to 01:34 0.0%
Run Total 00:00 52:39 to 52:39 0.0%

Splits Time

Chappell Jack Perfect Race
Splits Total Average Total
Running 1 05:50 00:00 05:55 -00:05 00:00 +00:00
Ski Erg 05:09 05:50 04:58 +00:11 05:55 -00:05
Running 2 05:47 10:59 06:24 -00:37 10:53 +00:06
Sled Push 04:18 16:46 04:05 +00:13 17:17 -00:31
Running 3 06:14 21:04 07:13 -00:59 21:22 -00:18
Sled Pull 06:10 27:18 07:19 -01:09 28:35 -01:17
Running 4 06:54 33:28 07:18 -00:24 35:54 -02:26
Burpees Broad Jump 10:03 40:22 08:24 +01:39 43:12 -02:50
Running 5 07:16 50:25 07:45 -00:29 51:36 -01:11
Rowing 06:27 57:41 05:33 +00:54 59:21 -01:40
Running 6 06:59 01:04:08 07:23 -00:24 01:04:54 -00:46
Farmers Carry 01:34 01:11:07 02:58 -01:24 01:12:17 -01:10
Running 7 06:50 01:12:41 07:26 -00:36 01:15:15 -02:34
Sandbag Lunges 11:10 01:19:31 07:55 +03:15 01:22:41 -03:10
Running 8 06:52 01:30:41 09:37 -02:45 01:30:36 +00:05
Wall Balls 10:44 01:37:33 10:10 +00:34 01:40:13 -02:40
Roxzone 13:24 02:01:34 11:11 +02:13 02:01:34
Based on 394 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jack, first off, a massive shoutout for your performance at the 2024 Hong Kong Hyrox! Finishing in the top 33% overall and 90% in your age group is no small feat—talk about raising the bar! Your overall time of 02:01:34 shows you’ve got the grit to go after it, especially with a total running time that’s 6:44 faster than average. That’s like running away from your responsibilities! 😂

You've clearly got a runner's profile, and your pacing indicates that you might've started a bit conservatively in the first lap, hitting a 5:50. But then you picked it up, especially in Running 2. It's like you were warming up for the real show! However, there’s some room to tighten up those transition times (the Roxzone) and a few of your strength segments, particularly the Sandbag Lunges and Burpees Broad Jump. You're not just running a marathon; you're also doing a decathlon, so let’s make sure you’re crushing every part of it!

Segments to Improve:
  • Sandbag Lunges: You clocked in at 11:10, which is quite a bit slower than the average. This can be a killer for your overall time. To improve, focus on building your strength and endurance in lunges. Try incorporating weighted walking lunges and reverse lunges into your routine, gradually increasing the weight. Aim for 3 sets of 12-15 reps.
  • Burpees Broad Jump: At 10:03, you have room to tighten up here. Practice makes perfect, and burpees are the bread and butter of Hyrox. To enhance your speed, break it down into segments: burpee, jump, and land. Do drills focusing on the explosive jump after each burpee, perhaps 5 sets of 8-10 reps. Make sure to focus on your form to avoid injury!
  • Roxzone: Spending 13:24 in transition is longer than you'd want. Train to be quicker between exercises by practicing your transitions during workouts. Set up a mock race where you time yourself moving from one exercise to another. Aim to shave off a few seconds every time you practice.
  • Rowing: Your time of 6:27 suggests this might not be your strength. Work on your rowing technique and endurance by focusing on your stroke rate and power output. Try interval training on the rower: 1-minute sprints followed by 1-minute easy rowing for a total of 15-20 minutes.
  • Sled Push: At 4:18, there’s potential to improve. Incorporate heavy sled pushes into your weekly training—start with lighter weights and gradually increase as your strength improves. Try to work in some push-pull drills to balance your strength across the board.
Race Strategies:
  • Pacing: Start strong but controlled! Keep an eye on your heart rate; you want to push, but don’t blow out in the first lap. Remember, it’s a marathon, not a sprint (unless you're sprinting, then it’s just a really long sprint).
  • Transitions: Practice transitioning with intention. Every second counts! Consider setting up your gear in a way that flows so you can move swiftly from one task to the next. You want to feel like a well-oiled machine, not a rusty bicycle.
  • Strength to Running Ratio: Given that you’re a stronger runner, allocate more time in your training to strength exercises, ensuring you can maintain your speed while tackling those tougher segments.
  • Nutrition and Hydration: Fuel right before and during the race. Keep your energy levels topped up with quick carbs, and don’t forget to hydrate—your body is like a car; if it’s not fueled properly, it’s not going far!
Conclusion:

Jack, you’ve got the foundation to build on, and with some targeted training, you’ll be well on your way to smashing your next Hyrox! Remember, “Success is not final; failure is not fatal: It is the courage to continue that counts.” Keep pushing yourself, have fun with the process, and don’t forget to celebrate the wins—even the small ones. Every time you nail a workout or see improvement, that’s a victory! 🏆

Now, get back out there and keep moving forward. You’re on the right track, and I’m here to help you every step of the way. Let's turn those weaknesses into strengths and get you ready for the next race! 💪💥

Catch you in the Roxzone,

The Rox-Coach

Similar Athletes
Chappell Jack 2024 Hong Kong 02:01:34
Rasch Josh 2024 Dallas 02:01:11
Beaufort Eddy 2023 Paris 02:01:52
Jalmes Hugues 2023 Paris 02:01:15
Bloodworth Jack 2023 London 02:01:23
Wai. Shun Jimmy Law 2024 Hong Kong 02:01:10
Lunan Andrew 2024 Birmingham 02:01:53
Rouse Leigh 2024 Birmingham 02:01:24
Castillo Bill 2024 Hong Kong 02:01:45
Fowler Jerry 2024 Washington - North American Championships 02:01:12

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