Dive into this athlete’s performance at 2022 Madrid 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Song James's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Song James hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Song James’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Song 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 04:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:25 | 04:23 to 02:58 | 32.9% |
| Farmers Carry | 01:08 | 03:21 to 02:13 | 26.4% |
| Run Total | 00:48 | 44:54 to 44:06 | 18.6% |
| Wall Balls | 00:44 | 07:26 to 06:42 | 17.1% |
| Ski Erg | 00:13 | 04:43 to 04:30 | 5.0% |
| Sled Pull | 00:00 | 04:53 to 04:53 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:28 to 04:28 | 0.0% |
| Rowing | 00:00 | 04:47 to 04:47 | 0.0% |
| Sandbag Lunges | 00:00 | 04:40 to 04:40 | 0.0% |
| Song James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:52 | 00:00 | 04:48 +00:04 | 00:00 +00:00 |
| Ski Erg | 04:43 | 04:52 | 04:32 +00:11 | 04:48 +00:04 |
| Running 2 | 05:30 | 09:35 | 05:13 +00:17 | 09:20 +00:15 |
| Sled Push | 04:23 | 15:05 | 03:05 +01:18 | 14:33 +00:32 |
| Running 3 | 05:43 | 19:28 | 05:42 +00:01 | 17:38 +01:50 |
| Sled Pull | 04:53 | 25:11 | 05:17 -00:24 | 23:20 +01:51 |
| Running 4 | 05:52 | 30:04 | 05:40 +00:12 | 28:37 +01:27 |
| Burpees Broad Jump | 04:28 | 35:56 | 05:53 -01:25 | 34:17 +01:39 |
| Running 5 | 05:44 | 40:24 | 05:53 -00:09 | 40:10 +00:14 |
| Rowing | 04:47 | 46:08 | 04:56 -00:09 | 46:03 +00:05 |
| Running 6 | 05:33 | 50:55 | 05:42 -00:09 | 50:59 -00:04 |
| Farmers Carry | 03:21 | 56:28 | 02:19 +01:02 | 56:41 -00:13 |
| Running 7 | 05:27 | 59:49 | 05:41 -00:14 | 59:00 +00:49 |
| Sandbag Lunges | 04:40 | 01:05:16 | 05:31 -00:51 | 01:04:41 +00:35 |
| Running 8 | 06:16 | 01:09:56 | 06:25 -00:09 | 01:10:12 -00:16 |
| Wall Balls | 07:26 | 01:16:12 | 07:07 +00:19 | 01:16:37 -00:25 |
| Roxzone | 07:47 | 01:31:17 | 07:33 +00:14 | 01:31:17 |
To improve the Run Total segment, James should work on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) workouts, such as sprints and shuttle runs, can help improve his speed and endurance. Additionally, practicing quick transitions between exercises during training sessions will help him minimize time spent in the roxzone.
For the Farmers Carry segment, James should focus on improving his grip strength and overall strength. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help him develop the necessary strength and endurance for this segment. Additionally, practicing carrying heavy objects over various distances will help him improve his efficiency in the Farmers Carry.
In the Sled Push segment, James should focus on improving his explosive power and lower body strength. Exercises such as sled pushes, squats, and lunges can help him develop the necessary strength and power for this segment. Incorporating plyometric exercises, like box jumps and squat jumps, will also help improve his explosive power.
To improve his performance in the Wall Balls segment, James should focus on improving his upper body and core strength. Exercises such as wall balls, push-ups, and medicine ball slams can help him develop the necessary strength and endurance for this segment. Additionally, incorporating exercises that target the core, such as planks and Russian twists, will help improve his stability and overall performance.
For the Running 2 segment, James should focus on improving his running endurance and speed. Incorporating longer-distance runs into his training routine, along with interval training and hill sprints, will help improve his cardiovascular fitness and running performance. Additionally, focusing on proper running form and technique will help optimize his efficiency and speed.
To improve his performance in the Best Lap segment, James should focus on improving his overall running speed and endurance. Incorporating interval training, speed work, and tempo runs into his training routine will help him improve his running performance. Additionally, practicing quick transitions and maintaining a steady pace throughout the race will help optimize his overall performance.
To improve his performance in the Roxzone segment, James should focus on improving his overall fitness and transition time. Incorporating circuit training and interval training into his workouts will help improve his overall fitness and ability to transition quickly between exercises. Additionally, practicing efficient transitions during training sessions will help minimize time spent in the roxzone.
For the Running 1 and Ski Erg segments, James should focus on improving his running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his cardiovascular fitness and running performance. Additionally, working on proper running form and technique will help optimize his efficiency and speed.
James should also focus on efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick and smooth transitions during training sessions will help him save valuable time during the race.
Furthermore, he should prioritize maintaining proper form and technique during each exercise. This will help optimize his performance and reduce the risk of injury.
Lastly, James should have a clear race strategy in mind, including when to push harder and when to conserve energy. This can be based on the specific demands of each segment and his individual strengths and weaknesses.
By implementing these strategies and focusing on improving the identified areas of weakness, James can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Harper Justin | 2024 Sports Direct HYROX London | 01:31:14 | |
| Pijkeren Tommy | 2024 Rotterdam | 01:31:17 | |
| Klootwijk Theo | 2022 Amsterdam | 01:31:37 | |
| Graham Jonathan | 2024 Dublin | 01:31:21 | |
| Bourges Roland | 2021 Stuttgart | 01:31:34 | |
| Oulmi Cyril | 2024 Köln | 01:31:06 | |
| Curran Mikie | 2024 Dublin | 01:31:44 | |
| Lourie Gavril | 2023 Los Angeles | 01:31:19 | |
| Hiller Rico | 2019 Leipzig | 01:30:58 | |
| Carter Matt | 2024 Sports Direct HYROX London | 01:31:32 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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