Dive into this athlete’s performance at 2024 Melbourne 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 Stephan 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 Stephan 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 Stephan 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 Stephan 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
03:25.
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 Stephan delivered a commendable performance at the 2024 Melbourne Hyrox race, ranking in the top 28% overall and the top 24% in his age category. His strength lies in his robust performance in strength-based exercises, as evidenced by his exceptional splits in the Ski Erg, Sled Push, and Farmers Carry. However, the total running time was 00:55 slower than the average, indicating an area for improvement in running performance. Notably, James started the race at a pace slightly slower than the average and maintained a consistent pace through the initial running segments. Overall, James appears to have a hybrid profile, balancing both strength and endurance, but could benefit from focused running training to enhance his overall race time.
Segments to Improve
Total Running Time: Although James performed well in some running segments, the total running time was slower than average. To improve, James should incorporate interval training, tempo runs, and long-distance endurance runs into his weekly routine. These exercises will help increase his pace and stamina, allowing for faster overall running times.
Roxzone: The time spent in the roxzone was notably slower, suggesting room for improvement in transitions. James should focus on transition drills, practicing quick equipment changes and maintaining a steady pace between exercises. Circuit training with short rest periods can simulate race conditions and improve transition efficiency.
Sandbag Lunges and Burpees Broad Jump: These segments were slower than average. For sandbag lunges, James should work on lower body strength and flexibility through weighted lunges and squats. For burpees, he should focus on explosive power and endurance with plyometric exercises and high-intensity interval training (HIIT).
Wall Balls: Improving form and consistency can help reduce time in this segment. James should focus on shoulder strength and accuracy with wall ball drills and overhead presses.
Rowing: To enhance rowing performance, James should concentrate on technique and strength training. Incorporating rowing intervals and strength training for the back and shoulders will aid in rowing efficiency.
Race Strategies
Optimize Pacing: James should aim to maintain a consistent pace throughout the race, avoiding starting too slow or too fast. Using a heart rate monitor can help gauge exertion levels and maintain an optimal pace.
Focus on Transitions: Efficient transitions can considerably reduce total race time. James should practice quick transitions in training to ensure smooth and swift movement between stations during the race.
Strength-Endurance Balance: Given his hybrid profile, James should focus on maintaining a balance between strength and endurance, ensuring neither is compromised during the race.
Mental Preparation: Incorporating mental strategies such as visualization and positive self-talk can enhance focus and performance during challenging segments of the race.