Dive into this athlete’s performance at 2024 Birmingham 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 Brookes 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 Brookes 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 Brookes 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 Brookes 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
04:09.
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 Brookes, competing in the HYROX category, age group 35-39, delivered a remarkable performance in the 2024 Birmingham event. Despite being in the top 30% of all the athletes, he managed to finish the race in 01:24:00. His total running time was 00:38:19, which is 03:50 faster than the average time. This reflects a strong running profile and efficient pacing strategy.
James started the race a little slow with Running 1, but quickly gained momentum, performing exceptionally in Running 2, Running 3, and Running 4. His fastest running lap was 00:04:08. However, the Roxzone time of 00:08:19 indicates a slower transition time, which suggests room for improvement in overall fitness and transition efficiency.
Segments to Improve
Roxzone: With a time of 00:08:19, which is 01:48 slower than average, James should aim to enhance his transition speed and recovery time. High-intensity interval training (HIIT) could be beneficial for improving cardiovascular fitness and speed. Transition drills, such as those mimicking the change from running to different exercises, can also help reduce the Roxzone time.
Wall Balls: A slower performance by 00:40 compared to the average time indicates a need for strength improvement. Including wall ball drills, focusing on form and endurance, in the training routine can help. Squats and thruster exercises can also improve lower body strength and power, essential for this segment.
Sandbag Lunges: James took 00:45 more than the average time. Incorporating more lunges and squats with weights into his training routine could improve his performance in this segment. Additionally, practicing with a sandbag can help him get used to the weight and improve his form.
Farmers Carry: This segment was 00:55 slower than average, indicating a need for grip strength and endurance work. Incorporating grip strengthening exercises and farmers walk drills into the training routine can improve performance in this segment.
Burpees Broad Jump: James was 00:13 slower than average. Plyometric exercises like box jumps and broad jumps can help improve explosive strength and speed, improving the performance in this segment.
Sled Pull: With a time of 00:10 slower than the average, James should work on his pulling strength. Exercises like deadlifts, rows, and rope pulls can help build the required strength for this segment.
Race Strategies
A more aggressive start in the initial running segment could help James get ahead early in the race. Given his strong running profile, maintaining a steady pace throughout the running segments can conserve energy for the strength based exercises. Practicing running under compromised scenarios, like post strength exercises, could also be beneficial.
James should also focus on improving his transition times. Efficient transitions can greatly reduce the overall time and help improve the Roxzone performance. Finally, incorporating more strength training exercises specific to the segments needing improvement can greatly enhance the overall performance in the future 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