Johnston Ian
Hyrox Result
Dive into this athlete’s performance at 2024 Singapore 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.
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 Johnston Ian'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 Johnston Ian'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 Johnston Ian'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 Johnston Ian'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
05:41.
Check the detail of the improvement plan below.
01:13
Potential Improvement
21.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ian Johnston delivered a commendable performance at the 2024 Singapore Hyrox, finishing 55th overall and 15th in his age group (35-39). His total time was 01:14:34, placing him in the top 4% of all athletes. Ian showcased a strong running capability, with a total running time of 00:36:37, which was 01:25 faster than the average, indicating a runner profile. This is further supported by his exceptional performance in the running segments, where he consistently ranked within the top 20 percentile. However, his initial pacing was slightly slower than average during Running 1, suggesting he could benefit from a slightly faster start without compromising his endurance.
Segments to Improve
- Ski Erg: Ian was 00:45 slower than average. To improve, focus on building upper body endurance and technique. Consider interval training on the Ski Erg, aiming for high-intensity bursts followed by short rest periods. Incorporate exercises like bent-over rows and pull-ups to strengthen the back and shoulders.
- Sled Pull: This segment was 00:49 slower than average. Enhance performance by concentrating on grip strength and back muscles. Implement heavy sled drags and resistance band pulls into the training routine. Focus on maintaining proper form, keeping the back straight and core engaged.
- Farmers Carry: Ian was 00:42 slower than average. Improve grip strength and core stability with exercises like deadlifts, grip crushers, and kettlebell walks. Practice walking with heavy weights while maintaining a steady pace and controlled breathing.
- Rowing: With a 00:30 slower time than average, focus on improving rowing technique and cardiovascular strength. Incorporate interval rowing sessions with varying intensities. Focus on leg drive and maintaining a strong rhythm.
- Burpees Broad Jump: Ian was 00:03 slower than average but has a significant improvement potential. Incorporate plyometric training, focusing on explosive power with exercises like box jumps and burpee variations.
- Sandbag Lunges: Improve speed and endurance by incorporating weighted lunge variations and core stability exercises. Focus on maintaining balance and form throughout the movement.
Race Strategies
- Start Stronger: Ian's initial running was slower than average. Aim for a slightly faster start to capitalize on his running strength without overexerting early on.
- Optimize Transitions: Although Ian was faster than average in the Roxzone, consistent practice of quick transitions between exercises will further improve overall time.
- Balanced Pacing: Maintain a steady pace throughout, especially after strength-focused exercises, to prevent fatigue and ensure consistent performance.
- Compromised Running Scenarios: Practice running post-exhaustive strength exercises to simulate race conditions and improve recovery and transition times.
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
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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