Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Jones Graham

Jones Graham Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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.

Performance Highlights

GBR GBR Flag Men 60-64 #124001 01:30:34 8th in AG | Top 24.2% 1739th | Top 64.4%
-02:36
42:04
Run Total
-00:19
05:15
Avg. Lap
+00:05
04:49
Best Lap
+02:28
40:53
Workout Total
+00:18
05:06
Avg. Workout
+00:11
07:42
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 Jones Graham'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 Graham'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 Graham'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 Graham'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 04:00. Check the detail of the improvement plan below.

01:39 Potential Improvement 41.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:39 07:11 to 05:32 41.3%
Wall Balls 01:20 07:59 to 06:39 33.3%
Sled Pull 00:30 05:32 to 05:02 12.5%
Ski Erg 00:11 04:40 to 04:29 4.6%
Rowing 00:09 05:01 to 04:52 3.8%
Sandbag Lunges 00:09 05:24 to 05:15 3.8%
Farmers Carry 00:02 02:14 to 02:12 0.8%
Sled Push 00:00 02:52 to 02:52 0.0%
Run Total 00:00 42:04 to 42:04 0.0%

Splits Time

Jones Graham Perfect Race
Splits Total Average Total
Running 1 05:47 00:00 04:45 +01:02 00:00 +00:00
Ski Erg 04:40 05:47 04:31 +00:09 04:45 +01:02
Running 2 04:49 10:27 05:10 -00:21 09:16 +01:11
Sled Push 02:52 15:16 03:04 -00:12 14:26 +00:50
Running 3 05:02 18:08 05:38 -00:36 17:30 +00:38
Sled Pull 05:32 23:10 05:17 +00:15 23:08 +00:02
Running 4 05:08 28:42 05:37 -00:29 28:25 +00:17
Burpees Broad Jump 07:11 33:50 05:49 +01:22 34:02 -00:12
Running 5 05:15 41:01 05:49 -00:34 39:51 +01:10
Rowing 05:01 46:16 04:55 +00:06 45:40 +00:36
Running 6 05:14 51:17 05:40 -00:26 50:35 +00:42
Farmers Carry 02:14 56:31 02:18 -00:04 56:15 +00:16
Running 7 05:16 58:45 05:38 -00:22 58:33 +00:12
Sandbag Lunges 05:24 01:04:01 05:30 -00:06 01:04:11 -00:10
Running 8 05:36 01:09:25 06:21 -00:45 01:09:41 -00:16
Wall Balls 07:59 01:15:01 07:01 +00:58 01:16:02 -01:01
Roxzone 07:42 01:30:34 07:31 +00:11 01:30:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Graham Jones, in the age group of 60-64, delivered a commendable performance at the 2024 Birmingham Hyrox race, ranking in the top 42% of all athletes and the top 18% in his age group. His overall time was 01:30:34. Most notably, his total running time was 00:42:04, which was 02:48 faster than average, signifying a strong running profile. However, there's some room for improvement in the strength-related segments of the race.

His pacing throughout the race seemed consistent, starting slightly slow in Running 1 but quickly picking up pace for the rest of the running segments. However, his performance in the Roxzone, which was slower than average, indicates a need for better transition times and overall fitness improvement.

Segments to Improve

  • Burpees Broad Jump: This segment seemed to be particularly challenging for Graham, as he was 01:26 slower than average. To improve this, he could incorporate more plyometric exercises into his routine, focusing on explosive movements. Specific exercises could include box jumps, power skips, and broad jumps with emphasis on landing mechanics.
  • Wall Balls: Graham was 01:02 slower than average in this segment. To improve his performance, he should consider adding more functional strength workouts to his routine. Squats, lunges, and medicine ball exercises could be beneficial in this regard. Additionally, improving his throwing technique could lead to better efficiency in this segment.
  • Roxzone: Given that Graham's time in this segment was slower than average, it would be beneficial to focus on improving transition times and overall fitness. High-intensity interval training (HIIT) could be beneficial in enhancing endurance and speed. Incorporating exercises like quick feet drills, shuttle runs, and agility ladder workouts could help improve his transition speed.
  • Sled Pull: This segment was also slower than average, indicating a need for enhanced strength training. Strength exercises like deadlifts, farmer's walks, and kettlebell swings could assist in improving performance in this segment.
  • Sandbag Lunges: Graham was slightly faster than average in this segment, but there's still room for improvement. Strength training, particularly lower body exercises like weighted lunges, squats, and step-ups could assist in enhancing performance in this segment.

Race Strategies

To improve overall race performance, Graham should consider the following strategies:

  • Implement a balanced training routine, focusing on both running and strength-based exercises.
  • Ensure to pace himself at the beginning of the race to conserve energy for the later stages, particularly the strength-based segments.
  • Work on improving his transitions between segments. This could be achieved by practicing quick recovery techniques and efficient movements.
  • Focus on maintaining good form during strength-based segments to ensure maximum efficiency and prevent injuries.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Woodbury Trent 2023 Stockholm 01:30:45
Velasco Kevin 2024 Marseille 01:30:47
Thurlow Lee 2023 London 01:31:04
Vettin Christian 2019 Hannover 01:30:54
Aten Aaron 2024 Dallas 01:30:43
Ilic Milan 2024 Maastricht 01:30:21
Großklaß Sven 2024 Stuttgart 01:30:44
Besnard Melvyn 2024 Bordeaux 01:30:16
Amos David 2023 Manchester 01:30:59
Ferguson Donald 2022 Manchester 01:30:11

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:27:38
2024 London 01:42:08

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