Dive into this athlete’s performance at 2024 Dubai 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 Machon James'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 Machon James'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 Machon James'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 Machon James'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
03:51.
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:
James Machon's performance in the 2024 Dubai HYROX race places him solidly in the top tier of his age group, with an overall time that situates him within the top 34% of all athletes and top 40% within his age category. A closer look at James's performance reveals a runner's profile; his total running time was slightly faster than average, indicating a strength in endurance and pace maintenance over the race's duration. However, James's performance in the strength-focused segments, particularly in exercises like the Burpees Broad Jump, Wall Balls, and Sandbag Lunges, suggests room for significant improvement. His excellent start in Running 1, being substantially faster than average, hints at a potential for over-pacing at the race's outset, which might have impacted his energy reserves for subsequent exercises.
Segments to Improve:
Burpees Broad Jump: James's performance was notably slower than average in this segment. To improve, James should focus on plyometric training to enhance explosive power and efficiency in each jump. Exercises like box jumps, squat jumps, and plyometric push-ups can build the required muscular power and endurance. Additionally, practicing the specific technique of the broad jump burpee, focusing on minimizing ground contact time and maximizing jump distance, will be beneficial.
Wall Balls: Another area for improvement is the Wall Balls segment. James should incorporate more functional strength training into his routine, focusing on squats, thrusters, and medicine ball throws to build the necessary leg and core strength, as well as shoulder endurance. Technique work, ensuring a fluid motion between the squat and the throw, can also increase efficiency.
Sandbag Lunges: To improve in this segment, James should enhance his lower body strength and stability. Incorporating weighted lunges, step-ups, and deadlifts into his training will build the requisite muscular endurance. Stability exercises, such as single-leg deadlifts and balance board squats, will also help improve his form and efficiency during the lunges.
Race Strategies:
Pacing: Given James's strong start but slower finishes in later running segments, a more conservative pacing strategy at the beginning of the race may help conserve energy for strength exercises and maintain a more consistent running pace throughout. Interval training, with a focus on simulating race pace and transitions between running and strength exercises, will help James find and maintain an optimal pace.
Transitions: James's Roxzone time indicates better-than-average transition times, suggesting efficient movement between exercises. However, there's always room for improvement; practicing quick transitions in training, particularly after high-intensity efforts, can further reduce these times. This includes setting up mock stations to simulate moving from one exercise to the next during workouts.
Strength Endurance: To balance his runner profile, James should incorporate more strength training into his routine, focusing on high-rep, low-to-moderate weight exercises that mimic the demands of the race's strength segments. Circuit training that combines strength exercises with short bursts of running can also help improve his ability to maintain running pace after strength exercises.
In conclusion, while James Machon exhibits strong running capabilities, focusing on strength, pacing strategy, and specific improvements in weaker segments can provide a significant performance boost in future HYROX races. Tailoring his training to address these areas, alongside consistent technique and transition work, will be key to climbing the ranks in his age group and overall standings.