Dive into this athlete’s performance at 2024 Madrid 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 Salmon Jason'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 Salmon Jason'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 Salmon Jason'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 Salmon Jason'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
09:30.
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
Jason Salmon showcased an impressive performance in the 2024 Madrid HYROX race. His overall time was 01:30:30, placing him in the top 41% of all athletes and in the top 47% of athletes in the 35-39 age group. The highlight of his performance was his total running time, which was 8:31 faster than average, indicating a strong runner profile. However, his slower than average 'roxzone' time indicates a need for improving overall fitness and transition times.
Jason started the race slightly slower in Running 1, but quickly made up for it in the subsequent running segments where he consistently outperformed the average times, often by significant margins. This suggests a strategy of conserving energy early in the race, and then ramping up speed and intensity as the race progressed.
Segments to Improve
Sandbag Lunges: This was the segment with the most room for improvement, as Jason was 02:45 slower than average. Incorporating more lower body strength and endurance exercises into his training could help. Squats, deadlifts, and lunges with weights can help build the necessary strength and endurance for this segment.
Wall Balls: Jason was slower in this segment by 01:51. Working on his squat form and power, as well as upper body strength, could improve his performance. Wall ball drills, kettlebell swings, and med ball throws could be added to his routine.
Burpees Broad Jump: Jason could improve his time in this segment by 01:48. To improve, he should focus on plyometric exercises like box jumps and burpee variations, as well as strength training for the lower body.
Roxzone: Although not a strength or running segment, Jason lost time here, suggesting he may need to improve his transitions and overall fitness. High-intensity interval training (HIIT) could help improve his quick recovery ability and transition times.
Race Strategies
Moving forward, Jason could benefit from implementing the following strategies:
Consistent Pacing: While Jason's strategy of starting slower and picking up speed worked well for him, he can still experiment with maintaining a more consistent pace throughout the race to conserve energy.
Active Recovery: Incorporating active recovery techniques during the 'roxzone' could help Jason reduce his time spent in this segment. This could include controlled breathing techniques and dynamic stretching.
Focused Training: Jason should focus his training more on strength segments where he lost most time. This includes exercises for improving his Sandbag Lunges, Wall Balls, and Burpees Broad Jump performances.
Transition Practice: Practicing transitions between different segments during training could help Jason reduce his 'roxzone' time.
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