Dive into this athlete’s performance at 2024 Manchester 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 Hogan Josh'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 Hogan Josh'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 Hogan Josh'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 Hogan Josh'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
06:13.
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:
Josh Hogan performed well in the 2024 Manchester HYROX race finishing overall in the top 60% of athletes. His total running time of 00:38:56 was significantly faster than the average, placing him in a stronger runner profile. His excellent pace in the running segments, particularly in running 1, 4, 6, 7, and 8, where he was consistently faster than average, illustrates a notable strength in running. This good pacing strategy at the beginning of the race helped him maintain a consistent performance throughout. However, his performance in the strength segments, namely Ski Erg, Sled Pull, Rowing, and Sandbag Lunges, was noticeably slower than average, indicating a need for improvement in these areas. His transition time in the Roxzone, however, was faster than average, demonstrating good fitness and transition efficiency.
Segments to Improve:
Ski Erg: Josh was slower than average by 23 seconds in the Ski Erg. He needs to work on his upper body strength and endurance. Incorporating exercises like lat pull downs, bent over rows, and cable machine workouts can help improve this area.
Sled Pull: The Sled Pull was a major area of struggle, with Josh being 2 minutes and 18 seconds slower than average. This is a clear indicator of a need for enhanced leg power and grip strength. Squats, lunges, deadlifts, and farmer's walk can help develop these areas.
Rowing: Josh was 26 seconds slower than average in Rowing. He should focus on improving his rowing technique and power. Interval rowing exercises, power strokes, and rowing drills can help in this area.
Sandbag Lunges: Josh was significantly slower than average in the Sandbag Lunges, by 1 minute and 55 seconds. He should incorporate more lunges and squats in his training, preferably with weights, to build his leg strength and endurance.
Race Strategies:
Josh should continue to leverage his strength in running, but should consider conserving some energy for the strength segments. He should focus on improving his form and technique in the strength segments, particularly the sled pull and sandbag lunges. During the race, he should aim to maintain a steady pace in the running segments without exhausting himself too much.
Additionally, he should practice transitioning from running to strength segments and vice versa to minimize downtime and ensure a smooth transition. This includes practicing the movements and exercises of the upcoming strength segment post running, to get his body prepared and warmed up.
Lastly, mental preparation is key. He should visualize the course, his transition, and his performance in each segment. This mental run-through can help him be more prepared and less anxious during the actual race.
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