Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Spence Jonathan

Spence Jonathan Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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.

Performance Highlights

GBR GBR Flag Men 30-34 #145025 01:26:08 258th in AG | Top 65.2% 979th | Top 55.7%
+00:37
43:31
Run Total
+00:05
05:26
Avg. Lap
-00:12
04:23
Best Lap
-00:40
35:40
Workout Total
-00:05
04:27
Avg. Workout
+00:04
07:00
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 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 Spence Jonathan'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 Spence Jonathan'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 Spence Jonathan'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 Spence Jonathan'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 03:56. Check the detail of the improvement plan below.

01:42 Potential Improvement 43.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:42 43:31 to 41:49 43.2%
Wall Balls 00:44 06:50 to 06:06 18.6%
Sled Pull 00:25 05:05 to 04:40 10.6%
Burpees Broad Jump 00:25 05:27 to 05:02 10.6%
Farmers Carry 00:16 02:19 to 02:03 6.8%
Rowing 00:13 04:57 to 04:44 5.5%
Sled Push 00:11 02:54 to 02:43 4.7%
Ski Erg 00:00 03:51 to 03:51 0.0%
Sandbag Lunges 00:00 04:17 to 04:17 0.0%

Splits Time

Spence Jonathan Perfect Race
Splits Total Average Total
Running 1 03:24 00:00 04:38 -01:14 00:00 +00:00
Ski Erg 03:51 03:24 04:27 -00:36 04:38 -01:14
Running 2 05:15 07:15 04:59 +00:16 09:05 -01:50
Sled Push 02:54 12:30 02:55 -00:01 14:04 -01:34
Running 3 05:42 15:24 05:25 +00:17 16:59 -01:35
Sled Pull 05:05 21:06 04:59 +00:06 22:24 -01:18
Running 4 05:50 26:11 05:24 +00:26 27:23 -01:12
Burpees Broad Jump 05:27 32:01 05:20 +00:07 32:47 -00:46
Running 5 06:49 37:28 05:34 +01:15 38:07 -00:39
Rowing 04:57 44:17 04:49 +00:08 43:41 +00:36
Running 6 06:05 49:14 05:26 +00:39 48:30 +00:44
Farmers Carry 02:19 55:19 02:11 +00:08 53:56 +01:23
Running 7 06:07 57:38 05:24 +00:43 56:07 +01:31
Sandbag Lunges 04:17 01:03:45 05:06 -00:49 01:01:31 +02:14
Running 8 04:23 01:08:02 06:02 -01:39 01:06:37 +01:25
Wall Balls 06:50 01:12:25 06:33 +00:17 01:12:39 -00:14
Roxzone 07:00 01:26:08 06:56 +00:04 01:26:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jonathan Spence demonstrated a commendable performance in the 2024 Dublin HYROX event, ranking in the top 36% of all athletes and top 43% in his age group. His overall time was 01:26:08. A key highlight was his running lap time of 00:04:23, which was his best. However, his total running time was slightly slower than average by 24 seconds, indicating a potential area for improvement. It seems that Jonathan started the race strongly, with his time for Running 1 being 01:09 faster than average. However, as the race progressed, his running times slowed compared to the average times, suggesting he might have started too fast and wasn't able to maintain the pace. This indicates that Jonathan may have a more strength-oriented profile and may need to focus more on his running endurance.

Segments to Improve:

  • Running: Given that Jonathan's total running time was slower than average, this is an area that needs improvement. Specific endurance training plans incorporating long steady-state runs, interval training, and hill sprints can help improve running performance. Fartlek training, which mixes steady-state running with intervals, may also be beneficial. It is also important to focus on running form and technique to ensure efficiency.
  • Roxzone: Jonathan's Roxzone time was slower than average, suggesting he may have taken longer transitions or rest periods. To improve his transition times, Jonathan should practice transitioning between different exercises in his training sessions. This can involve setting up a mock course and timing how long it takes to switch from one exercise to another. To improve overall fitness, a combination of cardiovascular and strength training is recommended.
  • Wall Balls: As Jonathan's time in this segment was slower than average, improving his technique could result in better performance. He can practice wall ball shots with a focus on efficient movement, using the power from his hips and legs to drive the ball up, rather than relying solely on his upper body strength.

Race Strategies:

For future races, Jonathan should consider pacing himself more effectively, especially in the initial stages of the race. It's important to start at a sustainable pace and gradually increase it if possible, rather than starting too fast and slowing down later. Practicing this pacing strategy during training runs can help Jonathan implement it more effectively during races. Additionally, focusing on recovery tactics between segments like controlled breathing, light stretching, and hydration can also help maintain performance throughout the race. Lastly, mental preparation is crucial in races like this. Visualization techniques and setting realistic goals can help Jonathan stay focused and motivated throughout the race.

Similar Athletes
Boardman Jack 2023 Manchester 01:26:36
Davis Brian 2024 Glasgow 01:25:51
Macdonald Stuart 2024 Manchester 01:26:01
Chan Alex 2024 Singapore National Stadium 01:25:38
Delgado Rodrigo 2024 Hamburg 01:25:57
Aspinwall Gaz 2022 Birmingham 01:26:27
Navarrete Nicolas 2024 Brisbane 01:26:08
Berthoux Clement 2024 Bordeaux 01:25:59
Brudermanns Max 2024 Karlsruhe 01:25:55
Reeves Shane 2024 Dublin 01:25:48

Measure Your Performance Against Top Athletes

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