Burns John Performance Analysis

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.

Season 24/25 2024 London (4309) HYROX (3831) Men (2308) Burns John

GBR GBR Flag Men 40-44 #152013 01:37:09 308th in AG | Top 72.5% 1785th | Top 77.3%

Performance Highlights

-05:15
42:24
Run Total
-00:38
05:18
Avg. Lap
-00:25
04:33
Best Lap
+03:56
45:15
Workout Total
+00:30
05:39
Avg. Workout
+01:19
09:35
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 Burns John'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 Burns John'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 Burns John'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 Burns John'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 05:22. Check the detail of the improvement plan below.

01:34 Potential Improvement 29.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:34 07:19 to 05:45 29.2%
Burpees Broad Jump 01:25 07:35 to 06:10 26.4%
Wall Balls 00:59 08:23 to 07:24 18.3%
Sled Push 00:42 03:56 to 03:14 13.0%
Sled Pull 00:28 05:59 to 05:31 8.7%
Ski Erg 00:14 04:51 to 04:37 4.3%
Rowing 00:00 04:59 to 04:59 0.0%
Farmers Carry 00:00 02:13 to 02:13 0.0%
Run Total 00:00 42:24 to 42:24 0.0%

Splits Time

Burns John Perfect Race
Splits Total Average Total
Running 1 06:07 00:00 05:00 +01:07 00:00 +00:00
Ski Erg 04:51 06:07 04:38 +00:13 05:00 +01:07
Running 2 04:33 10:58 05:27 -00:54 09:38 +01:20
Sled Push 03:56 15:31 03:18 +00:38 15:05 +00:26
Running 3 04:51 19:27 05:58 -01:07 18:23 +01:04
Sled Pull 05:59 24:18 05:40 +00:19 24:21 -00:03
Running 4 05:03 30:17 05:57 -00:54 30:01 +00:16
Burpees Broad Jump 07:35 35:20 06:24 +01:11 35:58 -00:38
Running 5 05:22 42:55 06:12 -00:50 42:22 +00:33
Rowing 04:59 48:17 05:04 -00:05 48:34 -00:17
Running 6 05:12 53:16 06:01 -00:49 53:38 -00:22
Farmers Carry 02:13 58:28 02:27 -00:14 59:39 -01:11
Running 7 04:53 01:00:41 06:01 -01:08 01:02:06 -01:25
Sandbag Lunges 07:19 01:05:34 05:59 +01:20 01:08:07 -02:33
Running 8 06:26 01:12:53 06:58 -00:32 01:14:06 -01:13
Wall Balls 08:23 01:19:19 07:49 +00:34 01:21:04 -01:45
Roxzone 09:35 01:37:09 08:16 +01:19 01:37:09
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey John! First off, congrats on completing the 2024 London Hyrox! You finished with a time of 01:37:09, landing you in the top 63% overall and top 62% in your age group. Not too shabby for a Saturday morning, right? 😄 Your total running time of 42:24 is impressive—5:19 faster than the average! This suggests you definitely have a runner's profile, which is great, but we need to balance that with some serious strength work. Your performance indicates that you went out a bit too fast in the first running segment, which could have affected your pacing later in the race. A little more patience at the start might help keep your energy up for those heavier lifts. Let's dig into what we can tweak to make you even more formidable in the next race!

Segments to Improve:
  • Roxzone (00:09:35) - 77th Percentile: This is your transition time, and it's a bit on the slower side. To improve this, we need to focus on your overall fitness and transition efficiency. Practice quick changes between exercises during your training sessions. Try doing a short run followed by an explosive movement, like kettlebell swings or box jumps, to get used to shifting gears quickly.
  • Sandbag Lunges (00:07:19) - 91st Percentile: Your sandbag lunges took longer than average! Incorporate these into your strength training routine. Start with lighter weights and focus on form—keep your chest up, and drive through your front heel. Once you nail the form, gradually increase the weight. Consider doing lunges in intervals, mixing them with running bursts to simulate race conditions.
  • Burpees Broad Jump (00:07:35) - 81st Percentile: Burpees can be a pain in the... well, you know! To speed up this segment, work on your explosiveness. Try plyometric drills like jump squats and box jumps. Pair these with burpee practice, focusing on maintaining a rhythm. It’s all about getting in and out efficiently without losing your breath!
  • Wall Balls (00:08:23) - 67th Percentile: For wall balls, focus on your squatting technique. Make sure you're using your legs to drive the medicine ball up, rather than just your arms. Incorporate wall ball drills into your conditioning workouts. Start with sets of 10-15, and gradually increase reps as you get stronger. A little tip: aim for a target that’s slightly higher than your usual goal to push your limits!
  • Sled Push (00:03:56) - 83rd Percentile: The sled push is a beast, but it’s all about technique and leg strength. Work on your leg drive and core stability. Try pushing a sled at varying weights, focusing on short bursts of intense effort followed by rest. This will mimic race conditions and help you build that raw strength needed for the push.
  • Sled Pull (00:05:59) - 66th Percentile: Similar to the push, the sled pull requires leg and core strength. Incorporate more pulling motions in your training. Use resistance bands for high pulls and practice with a sled to build endurance. Focus on maintaining a strong back and proper posture while pulling; it’s all about leveraging your body weight effectively!
  • Ski Erg (00:04:51) - 76th Percentile: To improve your Ski Erg performance, work on your upper body endurance and technique. Doing high-rep rows and incorporating core workouts will help. You might want to throw in some interval training on the Ski Erg to build stamina. It’s like skiing without the cold—bonus points for avoiding frostbite!
Race Strategies:
  • Pacing: Start your race with a controlled pace, especially in the first running segment. Aim to keep your heart rate steady and avoid the temptation to sprint out of the gates. Remember, it’s a marathon, not a sprint—unless you’re sprinting to the finish line!
  • Transitions: During transitions, keep a mental checklist to ensure you’re organized and efficient. Visualize your movements and practice them in training to develop muscle memory. The quicker you get in and out of each station, the better!
  • Energy Management: Fuel up on the right foods leading up to the race. Stay hydrated and consider a pre-race meal that balances carbs and protein. Practice fueling during your training sessions so you know what works best for your body.
Conclusion:

John, you’ve got a solid foundation to build on, and with a few tweaks here and there, you’ll be climbing those ranks in no time! Remember, "It does not matter how slowly you go as long as you do not stop." – Confucius. Stay focused on your training, and let those weaknesses become strengths. You've got the heart of a champion, so let’s turn that potential into performance! Keep grinding, and don’t forget to laugh a little along the way—after all, we’re all just a bunch of sweaty athletes trying to look cool while we wheeze! 💪💥

Your coach, The Rox-Coach.

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
Bergmann Jonas 2024 Berlin 01:37:37
Sauer Oliver 2024 Frankfurt 01:36:50
Rose Andreas 2023 München 01:36:42
Hennessy Sean 2022 London 01:37:39
Cooper Miles 2024 Dallas 01:36:47
Ponciano Adonis 2024 New York 01:36:39
Den Dulk Tristen 2024 Rotterdam 01:37:39
Halfar Michael 2024 Frankfurt 01:37:11
Rademacher Marco 2023 Hamburg 01:37:26
Pancardo Peralta Saul 2024 Ciudad de Mexico 01:37:24

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