Dive into this athlete’s performance at 2024 Milan 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:38 (From 06:35 to 04:57) | 41.4% |
| Run Total | 00:46 (From 44:07 to 43:21) | 19.4% |
| Sandbag Lunges | 00:40 (From 05:49 to 05:09) | 16.9% |
| Sled Push | 00:25 (From 03:18 to 02:53) | 10.5% |
| BBJ | 00:22 (From 05:46 to 05:24) | 9.3% |
| Ski Erg | 00:06 (From 04:34 to 04:28) | 2.5% |
| Rowing | 00:00 (From 04:48 to 04:48) | 0.0% |
| Farmers Carry | 00:00 (From 01:50 to 01:50) | 0.0% |
| Wall Balls | 00:00 (From 05:56 to 05:56) | 0.0% |
| Bundock John | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:54 | 00:00 | 04:48 +00:06 | 00:00 +00:00 |
| Ski Erg | 04:34 | 04:54 | 04:30 +00:04 | 04:48 +00:06 |
| Running 2 | 04:41 | 09:28 | 05:06 -00:25 | 09:18 +00:10 |
| Sled Push | 03:18 | 14:09 | 03:03 +00:15 | 14:24 -00:15 |
| Running 3 | 05:13 | 17:27 | 05:35 -00:22 | 17:27 +00:00 |
| Sled Pull | 06:35 | 22:40 | 05:13 +01:22 | 23:02 -00:22 |
| Running 4 | 09:54 | 29:15 | 05:34 +04:20 | 28:15 +01:00 |
| Burpees Broad Jump | 05:46 | 39:09 | 05:41 +00:05 | 33:49 +05:20 |
| Running 5 | 05:02 | 44:55 | 05:45 -00:43 | 39:30 +05:25 |
| Rowing | 04:48 | 49:57 | 04:54 -00:06 | 45:15 +04:42 |
| Running 6 | 05:06 | 54:45 | 05:35 -00:29 | 50:09 +04:36 |
| Farmers Carry | 01:50 | 59:51 | 02:17 -00:27 | 55:44 +04:07 |
| Running 7 | 05:02 | 01:01:41 | 05:34 -00:32 | 58:01 +03:40 |
| Sandbag Lunges | 05:49 | 01:06:43 | 05:26 +00:23 | 01:03:35 +03:08 |
| Running 8 | 04:18 | 01:12:32 | 06:16 -01:58 | 01:09:01 +03:31 |
| Wall Balls | 05:56 | 01:16:50 | 06:55 -00:59 | 01:15:17 +01:33 |
| Roxzone | 06:55 | 01:29:34 | 07:22 -00:27 | 01:29:34 |
John Bundock delivered a commendable performance in the 2024 Milan Hyrox event, ranking in the top 48% overall and top 54% within his age group. His total running time was notably impressive, being 38 seconds faster than the average, which indicates a strong running profile. However, his pacing strategy warrants attention. He began conservatively, with his initial laps being slower than average, and then showed significant improvement in later running laps. This suggests he might benefit from a more balanced pacing strategy throughout the race.
John was significantly slower in the sled pull, taking 1:25 longer than average. This indicates a need for enhanced upper body and core strength, as well as improved technique. Consider incorporating the following into your training:
John was 28 seconds slower than average. Work on leg strength and endurance to enhance performance in this segment.
With a time deficit of 12 seconds, focus on improving explosive power and plyometric ability.
Although faster than average, improving transition speed can further enhance overall performance.
| Similar Athletes | |||
|---|---|---|---|
| Sköries Sebastian | 2023 Hamburg | 01:29:10 | |
| Walton Trevor | 2024 Toronto | 01:29:41 | |
| Pasella Marcin | 2024 Poznan | 01:29:13 | |
| Rabanal Ponce Alberto | 2023 Malaga | 01:29:07 | |
| Summers Danny | 2024 Manchester | 01:29:32 | |
| Delohery Patrick | 2024 Sydney | 01:29:19 | |
| Banks Robert | 2024 Singapore National Stadium | 01:29:22 | |
| Pulford David | 2024 Brisbane | 01:29:24 | |
| Morgan Farren | 2023 London | 01:29:53 | |
| King Stephen | 2024 Melbourne | 01:30:00 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London Bundock John | 01:43:23 | |
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Bundock John
