Dive into this athlete’s performance at 2023 Sydney 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 01:53 (From 48:23 to 46:30) | 33.0% |
| Wall Balls | 01:27 (From 08:51 to 07:24) | 25.4% |
| Farmers Carry | 00:50 (From 03:13 to 02:23) | 14.6% |
| Sandbag Lunges | 00:47 (From 06:33 to 05:46) | 13.7% |
| BBJ | 00:25 (From 06:35 to 06:10) | 7.3% |
| Sled Push | 00:20 (From 03:34 to 03:14) | 5.8% |
| Ski Erg | 00:00 (From 04:23 to 04:23) | 0.0% |
| Sled Pull | 00:00 (From 04:38 to 04:38) | 0.0% |
| Rowing | 00:00 (From 04:40 to 04:40) | 0.0% |
| Dinnerville Joshua | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:23 | 00:00 | 04:59 +00:24 | 00:00 +00:00 |
| Ski Erg | 04:23 | 05:23 | 04:38 -00:15 | 04:59 +00:24 |
| Running 2 | 05:17 | 09:46 | 05:26 -00:09 | 09:37 +00:09 |
| Sled Push | 03:34 | 15:03 | 03:17 +00:17 | 15:03 +00:00 |
| Running 3 | 05:44 | 18:37 | 05:59 -00:15 | 18:20 +00:17 |
| Sled Pull | 04:38 | 24:21 | 05:40 -01:02 | 24:19 +00:02 |
| Running 4 | 06:03 | 28:59 | 05:56 +00:07 | 29:59 -01:00 |
| Burpees Broad Jump | 06:35 | 35:02 | 06:23 +00:12 | 35:55 -00:53 |
| Running 5 | 06:31 | 41:37 | 06:11 +00:20 | 42:18 -00:41 |
| Rowing | 04:40 | 48:08 | 05:04 -00:24 | 48:29 -00:21 |
| Running 6 | 06:23 | 52:48 | 06:01 +00:22 | 53:33 -00:45 |
| Farmers Carry | 03:13 | 59:11 | 02:26 +00:47 | 59:34 -00:23 |
| Running 7 | 06:18 | 01:02:24 | 06:00 +00:18 | 01:02:00 +00:24 |
| Sandbag Lunges | 06:33 | 01:08:42 | 05:57 +00:36 | 01:08:00 +00:42 |
| Running 8 | 06:47 | 01:15:15 | 06:57 -00:10 | 01:13:57 +01:18 |
| Wall Balls | 08:51 | 01:22:02 | 07:45 +01:06 | 01:20:54 +01:08 |
| Roxzone | 06:13 | 01:36:58 | 08:19 -02:06 | 01:36:58 |
In terms of running, Joshua's total running time was 00:48:23, which was 02:31 slower than the average. This indicates that he could improve his running speed and efficiency. His best running lap was 00:05:17, which was on par with the average time.
To improve the Run Total segment, Joshua should focus on improving his overall fitness and his transition time. This can be achieved through specific training strategies such as interval training, hill sprints, and plyometric exercises. Incorporating exercises like lunges, squats, and deadlifts will help strengthen his lower body muscles for improved running performance. Additionally, practicing quick transitions between exercises during training sessions will help reduce his overall transition time during the race.
For the Wall Balls segment, Joshua should work on his strength and endurance. Incorporating exercises like wall ball shots, thrusters, and squat jumps into his training routine will help improve his performance in this segment. He should also focus on maintaining proper form and technique while performing these exercises to maximize efficiency.
To improve the Farmers Carry segment, Joshua should work on his grip strength and overall endurance. Exercises such as farmer's walks, kettlebell swings, and pull-ups can help improve his grip strength. Additionally, incorporating exercises that target the core muscles, such as planks and Russian twists, will help improve his overall stability during the Farmers Carry segment.
For the Sandbag Lunges segment, Joshua should focus on improving his overall leg strength and stability. Exercises such as lunges, step-ups, and Bulgarian split squats will help improve his leg strength and stability. Additionally, incorporating exercises that target the glutes and hamstrings, such as hip thrusts and hamstring curls, will help improve his overall performance in this segment.
Additionally, Joshua should consider incorporating interval training into his training routine to improve his overall speed and endurance. This can be done by alternating between high-intensity efforts and periods of active recovery during his training runs.
In summary, Joshua Dinnerville had a solid performance in the 2023 Sydney Hyrox race. To improve his performance, he should focus on improving his overall fitness, transition time, and specific areas identified in the splits analysis. Incorporating specific exercises, drills, and training routines tailored to enhance performance in these areas will help him achieve his goals in future races.
| Similar Athletes | |||
|---|---|---|---|
| Patel Arron | 2024 Manchester | 01:37:01 | |
| Guerra Eddy | 2024 Dallas | 01:36:31 | |
| Luft Daniel | 2024 Köln | 01:37:19 | |
| Rupprich Jörn | 2024 Hamburg | 01:36:48 | |
| Landau Dennis | 2024 Hamburg | 01:37:07 | |
| Newman James | 2022 London | 01:36:43 | |
| Rashid Asykal | 2023 Hong Kong | 01:37:27 | |
| Parisi Tom | 2024 New York | 01:37:09 | |
| Delanoue Laurent | 2023 Paris | 01:36:44 | |
| Sterris Faadiel | 2023 Amsterdam | 01:37:18 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Dinnerville Joshua
