Brown Joshua Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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.

Performance Highlights

RSA RSA Flag Men 35-39 #94019 01:35:06 33rd in AG | Top 75.0% 171st | Top 69.2%
+01:34
48:20
Run Total
+00:13
06:03
Avg. Lap
+00:34
05:31
Best Lap
-02:44
37:33
Workout Total
-00:21
04:41
Avg. Workout
+01:14
09:19
Roxzone

Race Summary

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 Brown 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 Brown Joshua'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 Brown 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.

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 Brown 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 04:15. Check the detail of the improvement plan below.

02:40 Potential Improvement 62.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:40 48:20 to 45:40 62.7%
Burpees Broad Jump 00:39 06:36 to 05:57 15.3%
Rowing 00:28 05:26 to 04:58 11.0%
Ski Erg 00:15 04:49 to 04:34 5.9%
Farmers Carry 00:13 02:32 to 02:19 5.1%
Sled Push 00:00 02:53 to 02:53 0.0%
Sled Pull 00:00 05:14 to 05:14 0.0%
Sandbag Lunges 00:00 05:08 to 05:08 0.0%
Wall Balls 00:00 04:55 to 04:55 0.0%

Splits Time

Brown Joshua Perfect Race
Splits Total Average Total
Running 1 05:07 00:00 04:58 +00:09 00:00 +00:00
Ski Erg 04:49 05:07 04:35 +00:14 04:58 +00:09
Running 2 05:31 09:56 05:23 +00:08 09:33 +00:23
Sled Push 02:53 15:27 03:11 -00:18 14:56 +00:31
Running 3 06:02 18:20 05:52 +00:10 18:07 +00:13
Sled Pull 05:14 24:22 05:30 -00:16 23:59 +00:23
Running 4 06:00 29:36 05:52 +00:08 29:29 +00:07
Burpees Broad Jump 06:36 35:36 06:13 +00:23 35:21 +00:15
Running 5 06:28 42:12 06:05 +00:23 41:34 +00:38
Rowing 05:26 48:40 05:02 +00:24 47:39 +01:01
Running 6 06:06 54:06 05:54 +00:12 52:41 +01:25
Farmers Carry 02:32 01:00:12 02:25 +00:07 58:35 +01:37
Running 7 06:07 01:02:44 05:52 +00:15 01:01:00 +01:44
Sandbag Lunges 05:08 01:08:51 05:50 -00:42 01:06:52 +01:59
Running 8 07:03 01:13:59 06:48 +00:15 01:12:42 +01:17
Wall Balls 04:55 01:21:02 07:31 -02:36 01:19:30 +01:32
Roxzone 09:19 01:35:06 08:05 +01:14 01:35:06
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Joshua Brown's performance in the 2024 Cape Town HYROX race was commendable, with an overall rank of 171 out of 394 athletes and 33rd in his age group. Joshua's strengths were evident in the Sled Push, Sled Pull, Sandbag Lunges, and Wall Balls, where he performed significantly faster than the average, showcasing his strong strength capabilities. However, his overall running time was slightly slower than average, suggesting a need to enhance his running endurance and speed. The pacing analysis indicates that he maintained a consistent pace throughout the running segments, but the initial segments were slightly slower than average, hinting at a cautious start. Joshua appears to have more of a hybrid athlete profile, balancing both running and strength elements, but could benefit from targeted improvements in his running performance and transition times.

Segments to Improve

  • Roxzone: Joshua's Roxzone time was notably slower, suggesting that transitions between exercises need refinement. Training Strategy: Incorporate transition drills focusing on minimizing rest and improving efficiency between exercises. Practice moving quickly from one exercise to the next with minimal downtime. Perform circuit training sessions with strict time limits between stations to simulate race conditions.
  • Burpees Broad Jump: This segment showed significant potential for improvement. Training Strategy: Focus on explosive strength and endurance with exercises like plyometric push-ups, box jumps, and shuttle runs. Work on burpee technique to ensure efficiency and reduce fatigue.
  • Rowing: Joshua's rowing time was slower than average. Training Strategy: Improve rowing technique by focusing on stroke efficiency and power output. Include interval training on the rowing machine to enhance cardiovascular endurance and stroke power.
  • Running: While Joshua's running was consistent, it was slower than average. Training Strategy: Integrate speed work and interval training into running sessions. Include tempo runs and long-distance runs to build endurance and pace consistency.
  • Ski Erg: This segment also showed room for time reduction. Training Strategy: Focus on proper technique, emphasizing the full body pull and maintaining a steady rhythm. Incorporate intervals and technique drills to enhance performance.
  • Farmers Carry: Slightly slower time indicates potential to improve grip strength and endurance. Training Strategy: Include exercises like deadlifts, grip strengtheners, and farmer's walk drills with increasing weights to build endurance and strength.

Race Strategies

  • Start Strong: Begin with a solid pace in the early running segments to set a positive momentum while avoiding burnout. Utilize his strength in strength-based exercises to gain time.
  • Efficient Transitions: Focus on minimizing transition times between zones by practicing efficient gear and position changes.
  • Compromised Running Conditioning: Train running segments immediately following strength exercises to simulate race fatigue and improve performance under duress.
  • Nutritional Strategy: Develop a race day nutrition plan to ensure optimal energy levels and hydration throughout the event.
  • Mental Preparation: Visualize the race and develop a mental strategy to maintain focus, especially during challenging segments.
Similar Athletes
Van Der Bos Rudie 2024 Amsterdam 01:35:18
Suverza Castillo Aldo 2024 Ciudad de Mexico 01:35:14
Gevgeli Sakir 2021 Hamburg 01:35:00
Schuhmacher Juerg 2023 Karlsruhe 01:35:33
Barrington David 2024 Manchester 01:35:20
Passoni Daniele 2023 Rimini 01:34:39
Robertson Matthew 2023 Chicago 01:35:10
Biggs Stuart 2023 München 01:34:43
Van Veelen Cédric 2023 Amsterdam 01:35:35
Buttress Michael 2022 London 01:34:47

Measure Your Performance Against Top Athletes

Other Results from this athlete
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