Dive into this athlete’s performance at 2024 Glasgow 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.
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 Wynn 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 Wynn 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 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 Wynn 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 Wynn 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
07:59.
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:
Jack Wynn's performance at the 2024 Glasgow HYROX event places him in the top 83% overall and 88% within his age group, indicating a competitive but not leading position. A standout observation is Jack's total running time, which is 05:24 faster than the average, illuminating his strong running capabilities and suggesting a more runner-profile athlete. Despite this, Jack exhibits a balanced performance across most strength-based exercises but faces significant challenges in specific segments, notably Wall Balls, Sled Pull, and Sandbag Lunges. His pacing strategy appears to start strong, maintaining a faster pace than average in the initial running segments, which could indicate a potential for pacing adjustments to conserve energy for strength-based segments.
Segments to Improve:
Wall Balls: This segment significantly impacted Jack's overall time, being 05:06 slower than average. To improve, Jack should focus on enhancing his squat depth and power, as well as his throwing technique. Specific exercises like air squats, thrusters, and medicine ball throws can build leg strength and throwing power. Incorporating plyometric workouts, such as box jumps, will enhance explosiveness. Practicing Wall Balls with a focus on form, aiming for consistent height and catching the ball in a squat position to minimize energy waste, is crucial.
Sled Pull: Being 01:00 slower than average, improvement in this area could significantly affect Jack's overall performance. Strength training focusing on the posterior chain, including deadlifts, pull-throughs, and kettlebell swings, will build the necessary muscle groups. Implementing specific sled pull training, varying the weight and focusing on maintaining posture and steady, powerful strides, can directly translate to better performance.
Sandbag Lunges: A deficit of 00:37 compared to the average suggests room for improvement in leg strength and endurance. Incorporating lunges with progressively heavier weights, step-ups, and Bulgarian split squats into the routine can build the required muscle endurance and strength. Sandbag-specific workouts, focusing on maintaining grip and balance while performing lunges, will also be beneficial.
Burpees Broad Jump: To reduce the 00:18 slower than average time, Jack should work on his explosive power and burpee efficiency. Exercises like plyometric push-ups, burpees (with emphasis on minimizing ground contact time), and broad jumps can enhance this. Practicing the transition between the burpee and the jump to make it as smooth and efficient as possible will also help.
Sled Push: Although only 00:15 slower than average, improvement in this area could lead to better overall times. Strengthening the quadriceps, glutes, and calves through squats, leg presses, and calf raises, alongside direct sled push practice with a focus on maintaining a low center of gravity and powerful leg drive, is recommended.
Race Strategies:
Pacing: Given Jack's strong running capabilities, adopting a slightly conservative pace in the initial running segments could conserve energy for the more challenging strength segments. This strategy involves running at a controlled pace that feels slightly easy in the beginning, allowing for a stronger finish.
Transitions: Improving transition times between exercises can significantly reduce the overall time. Practicing quick and efficient transitions in training, such as setting up for the next exercise while catching breath, can save valuable seconds.
Segment Focus Training: Incorporating specific days in the training schedule to mimic the race day's structure, focusing on the segments identified for improvement, can help in building the muscle memory and endurance needed for a better performance.
Mental Preparation: Mental resilience plays a crucial role in endurance events like HYROX. Visualization techniques, focusing on each segment's strategy and overcoming challenging points in the race, can prepare Jack mentally for the demands of race day.
Enhancing strength in identified weak areas, refining technique, and tweaking race-day strategies can considerably improve Jack's performance in future HYROX events. With a focused training plan addressing these areas, Jack has the potential to significantly climb the ranks in his age group and overall standings.
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