Dive into this athlete’s performance at 2024 London 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 Farshforoush 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 Farshforoush 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 Farshforoush 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 Farshforoush 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
03:24.
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:
Joshua, let me tell you, you crushed it out there! Finishing with an overall time of 01:18:28 puts you in the top 31% of 2309 athletes—impressive! Your total running time of 00:37:35 is 2:02 faster than the average, which shows you have a solid runner profile. But let’s not forget, this is Hyrox, where strength and endurance intertwine like a perfect duet (just like peanut butter and jelly, but way sweatier). Your pacing was a bit off at the start; you kicked off Running 1 a little too slow, which cost you precious seconds. However, as the race progressed, you really found your rhythm, especially in Running 2 and the subsequent laps. That’s the spirit! 💪
Segments to Improve:
Now, let’s dive into the segments where you can turn that potential into pure power.
Burpees Broad Jump:
Time: 00:05:26 (49 seconds slower than average)
For many, burpees feel like a punishment for past sins. To improve, practice your burpee form: focus on explosive jumps, and make sure to land softly to minimize energy loss. Try doing Tabata-style burpees (20 seconds of work, 10 seconds of rest) to build endurance and speed.
Wall Balls:
Time: 00:06:15 (31 seconds slower than average)
Wall balls can be a real shoulder killer if not executed properly. Make sure you’re using your legs to drive the ball up rather than relying solely on your arms. Incorporate wall ball drills into your training—try sets of 15-20 reps with a focus on form. You might want to add in some squat variations to build the strength you need for those explosive throws!
Sled Push:
Time: 00:02:52 (11 seconds slower than average)
Find a sled and push it like it's the last piece of cake at a birthday party! Incorporate heavy sled pushes into your weekly routine. Work on your pushing technique—keep your back straight, lean into it, and drive through your legs. Consider adding some hill sprints too, as they help build the strength and power needed for that sled.
Farmers Carry:
Time: 00:02:12 (11 seconds slower than average)
This is all about grip strength and core stability. Grab some heavy dumbbells (or kettlebells) and walk! Try to vary your carries by doing single-arm carries as well. This will not only improve your grip but also help with balance and coordination. Don’t forget to work on your posture—stand tall and strong!
Roxzone:
Time: 00:06:53 (01:01 slower than average)
Transitions matter, Joshua! You spent a bit too long in the Roxzone. To improve this, practice your transitions during training. Simulate race conditions by moving quickly from one exercise to the next without breaks. Time yourself and aim to reduce those transition times; it’s all about being swift on your feet!
Race Strategies:
For your next race, let’s work on pacing. Start with a steady pace that feels comfortable but doesn’t leave you gasping for air. Think of it as a marathon, not a sprint; keep your heart rate steady early on, and then unleash your inner beast in the latter half. Pay attention to your transitions; practice them enough so they become second nature. Visualize the race before you start—imagine yourself breezing through those tough segments with ease. And remember, every second counts, so be like a ninja—swift and stealthy! 🏆
Conclusion:
Joshua, you’ve got a solid foundation, and with a few tweaks, you can go from good to great! Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing those limits, challenge yourself, and embrace the grind! You’re capable of more than you know, and I can’t wait to see you crush your next race. Let’s turn those weaknesses into strengths and show them what you’re made of! 💥
Stay strong, keep smiling, and remember: in Hyrox, the only thing we drop is our time! This is The Rox-Coach, cheering you on all the way! 💪