Dive into this athlete’s performance at 2024 Madrid 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 Men #131011 01:21:12
39th in
AG
| Top 5.5%
279th | Top 39.2%
-01:54
38:44
Run Total
-00:14
04:50
Avg. Lap
-00:03
04:21
Best Lap
+00:02
34:21
Workout Total
+00:00
04:17
Avg. Workout
+01:54
08:12
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 Cooke Jorden'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 Cooke Jorden'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 Cooke Jorden'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 Cooke Jorden'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
02:58.
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:
Jorden Cooke's performance in the 2024 Madrid HYROX race places him solidly within the top 29% of athletes both overall and within his age group, a commendable achievement. His overall time of 01:21:12, coupled with a total running time of 00:38:44, suggests that Jorden has a strong running profile, having finished the running segments more than two minutes faster than the average. This indicates a well-developed cardiovascular base and running efficiency. However, Jorden's performance in the Roxzone and some strength-based challenges like the Sandbag Lunges suggests room for improvement in transitioning between exercises and specific strength endurance. His initial pacing in Running 1 was slower than average, which may suggest a cautious start or an area for pacing strategy refinement.
Segments to Improve:
Roxzone: Jorden's time in the Roxzone indicates longer transition times between exercises or possibly extended rest periods. To enhance performance in this area, focus on interval training that mimics the race's structure, alternating between high-intensity running and functional exercises. Drills that simulate quick transitions, such as circuit training with minimal rest between different types of exercises, can also be beneficial. Improving overall fitness through a combination of endurance and strength training will help reduce rest needs.
Sandbag Lunges: This was Jorden's most significant area of time loss. Incorporating more functional, lower body strength work can help. Exercises like weighted lunges, step-ups, and Bulgarian split squats will build the specific muscular endurance and strength required. Additionally, practicing carrying uneven loads during workouts can simulate race conditions more accurately and improve stability and strength.
Burpees Broad Jump: To improve in this segment, focus on plyometric exercises to increase explosive power and endurance. Exercises such as box jumps, squat jumps, and burpees without the broad jump can build the necessary foundation. Gradually incorporating the broad jump into burpees during training can improve performance in this specific exercise.
Sled Pull: Although Jorden performed relatively well in this segment, there is room for improvement. Strength training focused on the posterior chain, including deadlifts, kettlebell swings, and pull-through exercises, can enhance the ability to efficiently execute the sled pull. Also, incorporating sled pull drills with varying weights can directly improve performance in this area.
Race Strategies:
Optimize Pacing: Given Jorden's initial slow start in the first running segment, focusing on a more aggressive start may benefit overall time. Practice pacing strategies in training that mimic race conditions, starting slightly faster than comfortable to avoid losing time early on.
Transition Efficiency: Minimize time spent in the Roxzone by practicing quick transitions between running and strength exercises. This can include setting up mock transition zones in training environments to reduce hesitation and improve fluidity between segments.
Strength Endurance Balance: While maintaining his running prowess, Jorden should incorporate more strength endurance work into his training. This includes longer sets of functional exercises with shorter rest periods to mimic the demands of the race.
Mental Preparation: Mental resilience and the ability to push through fatigue can be crucial, especially in longer and strength-based segments. Visualization techniques and practicing mindfulness can help Jorden stay focused and push harder during challenging parts of the race.
By addressing these areas with focused training and strategic adjustments, Jorden Cooke can transform his already strong performance into an even more competitive edge in future HYROX races.
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