Dive into this athlete’s performance at 2024 Manchester 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.
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 Carroll John'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 Carroll John'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 Carroll John'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 Carroll John'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
03:06.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
John Carroll's performance in the 2024 Manchester HYROX race places him in a commendable position within both his age group and the overall field. With an overall rank that puts him in the top 32% of all athletes and the top 34% of his age group, John has demonstrated considerable proficiency in a highly competitive environment. His total running time, although slightly slower than average, alongside specific event performances, suggests a balanced athlete profile with a slight inclination towards strength-based activities. Notably, John's pacing at the beginning showed a strong start, but there might have been pacing issues as he progressed through the race. His profile leans towards a hybrid, yet with room to enhance his running efficiency and transition times in the roxzone.
Segments to Improve:
Burpees Broad Jump: The most significant time loss occurred here. To improve, John should focus on explosive strength training. Exercises like box jumps, squat jumps, and plyometric push-ups will help build the necessary power. Additionally, practicing the exact movement of a burpee broad jump with emphasis on form and landing technique will make this movement more efficient. Integrating high-intensity interval training (HIIT) sessions that mimic the race's demands can also be beneficial.
Total Running Time: Given that John's total running time is slower than average, there is a need to bolster his endurance and speed. Interval running sessions, where John alternates between high-speed sprints and recovery jogs, can enhance both speed and aerobic capacity. Long-distance runs at a steady pace are also crucial to improve overall running endurance. Technique-focused sessions, addressing form and running economy, can lead to significant time improvements.
Roxzone: The slower transition time suggests a need for better overall fitness and smoother transitions. Circuit training that mimics the race layout, moving quickly between strength exercises and short runs, can improve both fitness and transition efficiency. Practicing specific transitions between exercises can also reduce time spent in the roxzone.
Sled Push: To address the time lost here, John should incorporate more lower body strength training, focusing on exercises like squats, deadlifts, and leg press. Additionally, specific sled push practice sessions, gradually increasing the weight, can help adapt his muscles to the demands of this segment.
Sandbag Lunges: Improvements in this area can come from targeted leg workouts that increase muscular endurance and strength, such as lunges with weights, step-ups, and Bulgarian split squats. Practicing the sandbag lunges with varying weights can also help John become more accustomed to the challenge.
Race Strategies:
Pacing Strategy: John should aim for a more consistent pacing strategy throughout the race. Starting strong is good, but conserving energy for challenging segments, like the Burpees Broad Jump, is crucial. Breaking down the race into smaller segments and setting target times can help manage effort levels more effectively.
Transition Efficiency: Minimizing time in the roxzone is critical. Practicing quick transitions between running and strength exercises during training can improve overall race time. This includes setting up a mock race environment and running through the transitions repeatedly.
Strength and Endurance Balance: Focusing on a balanced training regimen that equally prioritizes strength and running endurance will better prepare John for the demands of HYROX races. Incorporating at least one day a week where both running and strength training are combined can mimic race day conditions and improve performance.
Mental Preparation: Finally, mental resilience plays a vital role in overcoming the race's tougher segments. Visualization techniques, where John imagines executing each segment flawlessly, and practicing mindfulness can enhance focus and performance under pressure.
By addressing these areas with focused training and strategic race planning, John Carroll can significantly improve his performance in future HYROX races.
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