Davies Jon Performance Analysis

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 1000 similar athletes.

Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Davies Jon

GBR GBR Flag Men 35-39 #145006 01:44:04 194th in AG | Top 75.8% 723rd | Top 70.0%

Performance Highlights

-01:57
48:52
Run Total
-00:14
06:06
Avg. Lap
-00:16
04:56
Best Lap
+04:09
48:16
Workout Total
+00:32
06:02
Avg. Workout
-02:12
07:01
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 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 Davies Jon'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 Davies Jon'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 Davies Jon'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 Davies Jon'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 06:01. Check the detail of the improvement plan below.

02:51 Potential Improvement 47.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:51 09:11 to 06:20 47.4%
Wall Balls 01:21 09:37 to 08:16 22.4%
Burpees Broad Jump 01:13 08:04 to 06:51 20.2%
Farmers Carry 00:23 03:00 to 02:37 6.4%
Sled Push 00:13 03:46 to 03:33 3.6%
Ski Erg 00:00 04:28 to 04:28 0.0%
Sled Pull 00:00 05:23 to 05:23 0.0%
Rowing 00:00 04:47 to 04:47 0.0%
Run Total 00:00 48:52 to 48:52 0.0%

Splits Time

Davies Jon Perfect Race
Splits Total Average Total
Running 1 04:56 00:00 05:15 -00:19 00:00 +00:00
Ski Erg 04:28 04:56 04:43 -00:15 05:15 -00:19
Running 2 04:56 09:24 05:46 -00:50 09:58 -00:34
Sled Push 03:46 14:20 03:30 +00:16 15:44 -01:24
Running 3 06:12 18:06 06:22 -00:10 19:14 -01:08
Sled Pull 05:23 24:18 06:05 -00:42 25:36 -01:18
Running 4 06:13 29:41 06:20 -00:07 31:41 -02:00
Burpees Broad Jump 08:04 35:54 06:58 +01:06 38:01 -02:07
Running 5 06:32 43:58 06:37 -00:05 44:59 -01:01
Rowing 04:47 50:30 05:13 -00:26 51:36 -01:06
Running 6 06:22 55:17 06:24 -00:02 56:49 -01:32
Farmers Carry 03:00 01:01:39 02:36 +00:24 01:03:13 -01:34
Running 7 06:32 01:04:39 06:25 +00:07 01:05:49 -01:10
Sandbag Lunges 09:11 01:11:11 06:31 +02:40 01:12:14 -01:03
Running 8 07:12 01:20:22 07:35 -00:23 01:18:45 +01:37
Wall Balls 09:37 01:27:34 08:31 +01:06 01:26:20 +01:14
Roxzone 07:01 01:44:04 09:13 -02:12 01:44:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jon, your performance at the 2024 Hong Kong Hyrox was impressive! Finishing in the top 26% overall and the top 75% in your age group is no small feat. With an overall time of 01:44:04 and a total running time that was 02:08 faster than average, it’s clear you’ve got some serious speed in those legs! 🏃‍♂️💨

However, let’s talk pacing. Your first running segment was a bit of a sprint, clocking in at 00:04:56, which was 00:18 faster than average. While it's great to start strong, it might have taken a toll on your subsequent exercises, particularly those that rely on strength. You’ve got a runner's profile, but you’ll need to balance that with more strength work. Remember, it’s not just about speed; it’s about strength, stamina, and strategy. “Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi.

Segments to Improve:

Now, let’s dive into the segments where you can really crank up the performance dial:

  • Sandbag Lunges: 09:11 (97th Percentile)
  • This segment really slowed you down. Lunges are a killer exercise for both strength and endurance, but it looks like they might have turned into a bit of a recovery break for you. Focus on form and pacing. Try adding some weighted lunges into your training routine.

    • Drills: Incorporate split squats and walking lunges with a sandbag. Start light and focus on maintaining a steady pace, aiming to decrease your time by at least 30 seconds.
    • Technique: Keep that core tight and chest up. Think about driving through your front heel and don’t let your knee go past your toes.
  • Wall Balls: 09:37 (75th Percentile)
  • Wall balls can turn into a cardio killer if you're not careful. If your legs are fatigued from running or lunging, this is where you’ll feel it. Strengthening your legs and improving your breathing technique will help you here.

    • Exercises: Perform wall balls in sets of 10 with a focus on explosive power. Try pairing them with short bursts of running to simulate race conditions.
    • Form Corrections: Focus on a smooth transition from the squat to the throw. The power should come from your legs, not just your arms!
  • Burpees Broad Jump: 08:04 (78th Percentile)
  • Burpees are the love-hate relationship of Hyrox. They can zap your energy, especially if you’re not efficient. Work on getting in and out of the burpee quickly.

    • Drills: Set a timer for 5 minutes and see how many burpees you can complete in that time while maintaining good form. Challenge yourself to beat your score each week!
    • Technique: Focus on keeping your body low during the jump. This will save you energy and help you transition faster.
  • Sled Push: 03:46 (67th Percentile)
  • Lower body strength is key here, and it looks like you could benefit from some heavy sled work. Make sure you’re pushing with your legs and not just your back.

    • Exercises: Add in heavy sled pushes during your leg days. Aim for 3-5 sets of 20 meters, focusing on maintaining a steady, powerful push.
    • Form Corrections: Keep your chest up and drive through your heels. Think about engaging your core to stabilize during the push.
  • Farmers Carry: 03:00 (79th Percentile)
  • This one’s all about grip and core strength! Don’t let your grip fail you; it’s all about that strongman mentality.

    • Exercises: Practice farmer's carries with varying weights. Start lighter and focus on distance and stability, then gradually increase the load.
    • Technique: Keep your shoulders back and maintain a tight core. Don't let the weights pull you forward!
Race Strategies:

For your next race, consider these strategies:

  • Start with a controlled pace. You want to be strong throughout the race, not just out of the gate. Think of it like a marathon — not a sprint!
  • Practice your transitions. Work on getting in and out of each exercise quickly to save time. Think about it as if you’re dodging a lion — quick, quick, quick!
  • Focus on your breathing. Especially during high-intensity segments like wall balls and burpees, controlling your breath will help keep your heart rate down.
Conclusion:

Jon, you’ve got a solid foundation, and with some focused training on those segments, you’ll see some serious gains! Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Keep pushing, keep improving, and don’t forget to have fun along the way! 💪💥

With the right focus, you’ll be crushing your personal best in no time. And hey, if all else fails, just remember: burpees are just a great way to practice your jumping skills! Keep it up, champ. You've got this! – The Rox-Coach

Similar Athletes
Ward Mitchell 2023 Birmingham 01:44:27
Petitjean Florent 2024 Paris 01:43:44
Markut Philip 2024 Vienna - European Championship 01:43:43
El Harti Mehdi 2024 Paris 01:43:37
苏 子灵 2024 Beijing 01:43:36
李 维立 2024 Beijing 01:43:49
Christian Paul 2024 Melbourne 01:43:52
Stephan Daniel 2019 Frankfurt 01:44:01
Joachim Activity Food 2022 Frankfurt 01:43:37
Zeeb Ben 2022 Chicago 01:43:36

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download