Cooper Jan Hyrox Result

Dive into this athlete’s performance at 2024 Paris 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 978 similar athletes.

Performance Highlights

GBR GBR Flag Women 40-44 #131034 01:36:43 37th in AG | Top 48.7% 400th | Top 53.5%
-03:42
45:18
Run Total
-00:27
05:40
Avg. Lap
-00:02
05:19
Best Lap
+03:48
43:54
Workout Total
+00:29
05:29
Avg. Workout
-00:04
07:35
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 Women

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 978 athletes with similar finish time in Hyrox Women

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 978 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Cooper Jan'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 Cooper Jan'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 978 athletes with similar finish time in Hyrox Women

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 Cooper Jan'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 Women

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 Cooper Jan'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 05:30. Check the detail of the improvement plan below.

02:41 Potential Improvement 48.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:41 07:54 to 05:13 48.8%
Burpees Broad Jump 01:31 08:07 to 06:36 27.6%
Sled Pull 00:42 06:41 to 05:59 12.7%
Sled Push 00:21 03:12 to 02:51 6.4%
Sandbag Lunges 00:11 05:16 to 05:05 3.3%
Farmers Carry 00:04 02:22 to 02:18 1.2%
Ski Erg 00:00 05:03 to 05:03 0.0%
Rowing 00:00 05:19 to 05:19 0.0%
Run Total 00:00 45:18 to 45:18 0.0%

Splits Time

Cooper Jan Perfect Race
Splits Total Average Total
Running 1 04:40 00:00 05:26 -00:46 00:00 +00:00
Ski Erg 05:03 04:40 05:14 -00:11 05:26 -00:46
Running 2 05:19 09:43 05:48 -00:29 10:40 -00:57
Sled Push 03:12 15:02 02:56 +00:16 16:28 -01:26
Running 3 05:33 18:14 06:06 -00:33 19:24 -01:10
Sled Pull 06:41 23:47 06:15 +00:26 25:30 -01:43
Running 4 05:38 30:28 06:09 -00:31 31:45 -01:17
Burpees Broad Jump 08:07 36:06 06:55 +01:12 37:54 -01:48
Running 5 05:45 44:13 06:20 -00:35 44:49 -00:36
Rowing 05:19 49:58 05:32 -00:13 51:09 -01:11
Running 6 05:54 55:17 06:12 -00:18 56:41 -01:24
Farmers Carry 02:22 01:01:11 02:25 -00:03 01:02:53 -01:42
Running 7 05:58 01:03:33 06:11 -00:13 01:05:18 -01:45
Sandbag Lunges 05:16 01:09:31 05:16 +00:00 01:11:29 -01:58
Running 8 06:35 01:14:47 06:46 -00:11 01:16:45 -01:58
Wall Balls 07:54 01:21:22 05:33 +02:21 01:23:31 -02:09
Roxzone 07:35 01:36:43 07:39 -00:04 01:36:43
Based on 978 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Jan Cooper has delivered a commendable performance in the 2024 Paris HYROX race. Based on the analysis of her overall time and split times, it is clear that her strengths lie in her running. She finished in the top 17% of all athletes and the top 12% in her age group, which is impressive. Her total running time was faster than average by 03:58, indicating her strong running ability. Additionally, her pace throughout the race was consistent and faster than average in the majority of the running segments. This suggests she has a runner's profile and her pacing was well managed, enabling her to start strong and maintain her speed throughout the race.

Segments to Improve

  • Wall Balls: This was Jan's weakest segment, with a time slower than average by 02:34. To improve her performance, Jan should incorporate more strength training into her routine, specifically focusing on her lower body and core. Exercises such as squats, lunges and deadlifts can increase leg strength, while planks and Russian twists can target the core. For the wall balls specifically, she can work on her form and technique, ensuring she's using her hips to drive the movement and keeping the ball close to her body throughout.
  • Burpees Broad Jump: Jan's time in this segment was 01:14 slower than average. Improvement in this area would involve enhancing both strength and explosiveness. Plyometric workouts, including box jumps and power push-ups, can help increase power. Additionally, she should practice burpees separately to improve her technique and efficiency.
  • Sled Push and Sled Pull: These segments were slower than average by 00:15 and 00:25 respectively. Incorporating more strength training, particularly focusing on her upper body and core, could help improve these times. Exercises like push-ups, pull-ups, and rows can help increase upper body strength, whilst planks and sit-ups will target the core. Specific sled push and pull drills, focusing on driving through the legs and maintaining a strong, stable torso, could also be beneficial.

Race Strategies

Going forward, Jan should consider implementing the following strategies during her races:

  1. Pacing Strategy: Given her strong running ability, Jan should focus on maintaining a steady pace during the running segments to conserve energy for the strength-based exercises. This would help to prevent fatigue during the latter stages of the race.
  2. Strength Training: Given her slower times in some of the strength-based segments, Jan should consider integrating more strength training into her routine. This could help to improve her overall performance and enable her to tackle these segments more effectively.
  3. Technique Focus: For specific exercises like the wall balls, burpees broad jump, sled push and sled pull, focusing on technique could help to increase efficiency and speed. Practicing these movements outside of the race environment could help Jan to improve her form and performance.

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 Women
Similar Athletes
Owens Jennifer 2024 Milan 01:37:01
Bartlett Lauren 2024 Birmingham 01:36:29
Schmitt Kira 2023 Frankfurt 01:36:26
Walker Lucy 2023 London 01:36:27
Dawson Deborah 2024 Manchester 01:36:20
Young Lisa 2024 London 01:36:52
Fairgrieve Stacey 2023 Glasgow 01:36:41
Schaper Stefanie 2023 Frankfurt 01:37:00
Janssen Inge 2024 Maastricht 01:36:37
Martnez Mellina Sonia Mara 2023 Valencia 01:37:02

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Manchester 01:50:22
2023 Dublin 01:57:32
2022 Manchester 01:35:10
2022 Birmingham 01:27:34
2022 London 01:30:29
2023 Glasgow 01:28:39
2023 World Championships Manchester 01:36:21

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