Johnston David
Hyrox Result
Dive into this athlete’s performance at 2024 Berlin 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.
Inconsistency detected:
Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 David'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 David'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 David'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 David'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
09:38.
Check the detail of the improvement plan below.
06:05
Potential Improvement
63.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
David Johnston's performance in the 2024 Berlin HYROX race places him well within the top half of competitors both overall and within his age group, indicating a strong base level of fitness and competitiveness. With an overall time of 01:24:47 and a total running time exactly on par with the average, David showcases a balanced athlete profile. This suggests that he does not heavily favor either running or strength-based segments, positioning him as a hybrid athlete. However, to elevate his ranking and performance, identifying and enhancing areas of relative weakness while capitalizing on strengths is crucial. Notably, his best running lap time of 00:05:25 highlights a capacity for strong bursts of speed. However, without specific splits for comparison, it's challenging to determine pacing strategy throughout the race. The fact that his total running time aligns with the average suggests a consistent pace without significant falloff, indicating good pacing but also room for strategic improvement.
Segments to Improve:
- Roxzone Time: Given the information, if David's Roxzone time is slower than average, it indicates more rest or longer transitions between exercises. To improve, focusing on enhancing overall fitness and reducing transition times is key. Incorporating circuit training with minimal rest between exercises can simulate race conditions, improving both fitness and transition efficiency. Drills such as high-intensity interval training (HIIT) with short sprints followed by functional exercises (e.g., kettlebell swings, burpees) will help reduce Roxzone time.
- Strength Segments: Assuming a need to bolster strength, specific exercises tailored to the HYROX events, such as sled pulls and pushes, wall balls, and farmer's walks, should be integrated into his training. Progressive overload is crucial, gradually increasing the weight or resistance to build strength. Technique-focused sessions will ensure the most efficient movement patterns, reducing the energy cost of each exercise.
Race Strategies:
- Start Pace Assessment: Without explicit details on David's pacing for the initial segments, a general strategy is to start slightly below maximum effort to conserve energy for a strong finish. Evaluating his performance in the first few segments against the average can provide insights into whether he tends to start too fast or too slow. Adjusting his start pace accordingly will help optimize overall performance.
- Strength to Running Transition: Improving the transition from strength exercises to running segments can shave valuable seconds off the overall time. Practicing quick shifts in physical focus during training, for example, by doing a set of wall balls immediately followed by a short, intense run, can enhance his ability to switch gears more effectively during the race.
- Overall Fitness Enhancement: Given the balanced profile, focusing on simultaneously improving both strength and running endurance will benefit David. Integrating longer runs with varied paces into his training, alongside strength training sessions that focus on the specific demands of the HYROX events, will create a more well-rounded fitness base.
By focusing on these targeted improvement areas and strategies, David Johnston can expect to see significant enhancements in his HYROX race performance. Consistency in training, alongside strategic adjustments based on race feedback, will be key to climbing the ranks in future events.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator