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 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.
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.
This section showcases the entire Dinnerville Joshua'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 Dinnerville Joshua's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Dinnerville Joshua'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.
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 Dinnerville Joshua'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 05:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:52 | 48:23 to 46:31 | 32.8% |
| Wall Balls | 01:27 | 08:51 to 07:24 | 25.5% |
| Farmers Carry | 00:49 | 03:13 to 02:24 | 14.4% |
| Sandbag Lunges | 00:48 | 06:33 to 05:45 | 14.1% |
| Burpees Broad Jump | 00:25 | 06:35 to 06:10 | 7.3% |
| Sled Push | 00:20 | 03:34 to 03:14 | 5.9% |
| Ski Erg | 00:00 | 04:23 to 04:23 | 0.0% |
| Sled Pull | 00:00 | 04:38 to 04:38 | 0.0% |
| Rowing | 00:00 | 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 | 06:00 -00:16 | 18:20 +00:17 |
| Sled Pull | 04:38 | 24:21 | 05:39 -01:01 | 24:20 +00:01 |
| Running 4 | 06:03 | 28:59 | 05:57 +00:06 | 29:59 -01:00 |
| Burpees Broad Jump | 06:35 | 35:02 | 06:23 +00:12 | 35:56 -00:54 |
| Running 5 | 06:31 | 41:37 | 06:12 +00:19 | 42:19 -00:42 |
| Rowing | 04:40 | 48:08 | 05:04 -00:24 | 48:31 -00:23 |
| Running 6 | 06:23 | 52:48 | 06:01 +00:22 | 53:35 -00:47 |
| Farmers Carry | 03:13 | 59:11 | 02:26 +00:47 | 59:36 -00:25 |
| Running 7 | 06:18 | 01:02:24 | 06:00 +00:18 | 01:02:02 +00:22 |
| Sandbag Lunges | 06:33 | 01:08:42 | 05:57 +00:36 | 01:08:02 +00:40 |
| Running 8 | 06:47 | 01:15:15 | 06:57 -00:10 | 01:13:59 +01:16 |
| Wall Balls | 08:51 | 01:22:02 | 07:45 +01:06 | 01:20:56 +01:06 |
| Roxzone | 06:13 | 01:36:58 | 08:17 -02:04 | 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 | |||
|---|---|---|---|
| Dickie Michael | 2023 Glasgow | 01:37:02 | |
| Diaz Rico David | 2024 Madrid | 01:37:10 | |
| Schild Marien | 2024 Rotterdam | 01:37:07 | |
| Hill Jordan | 2022 Manchester | 01:36:42 | |
| Tan Jerome | 2023 Singapore | 01:36:55 | |
| De Groot Sander | 2022 Amsterdam | 01:36:38 | |
| Greaves Josh | 2024 Birmingham | 01:37:02 | |
| Hickey Keith | 2023 Dublin | 01:37:15 | |
| Graffam Joshua | 2024 Dallas | 01:36:55 | |
| Lindsey Myles | 2024 Houston | 01:36:44 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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