Dive into this athlete’s performance at 2024 Singapore National Stadium 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
411 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 411 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 411 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Cope 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 Cope 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 411 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 Cope 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 Cope 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
03:55.
Check the detail of the improvement plan below.
Based on 411 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
James Cope demonstrated a commendable performance at the 2024 Singapore National Stadium Hyrox race. With an overall rank of 760 out of 1325 athletes and a top 57% finish, James shows a balanced athletic profile. His total running time of 53:15 was notably 4:32 faster than the average, indicating a strong running capability. However, his performance in strength-oriented segments was mixed, with some areas like the Sandbag Lunges being notably strong. His pacing strategy appears to be effective, as he started strong with his best running lap at Running 2, though he experienced some slowdown towards the end. Given the strengths observed in running, there is an opportunity to enhance his strength conditioning to complement his running prowess and improve overall performance.
Segments to Improve
The following segments have been identified as areas with potential for significant improvement:
Roxzone: James spent 4:39 more than the average time in the Roxzone, indicating room for improvement in transitions.
Training Strategies: Focus on transition drills like practicing quick mount and dismount techniques for equipment. Include exercises like agility ladder drills and timed transition circuits to improve speed and efficiency in movement between stations.
Sled Pull: James was 3:00 slower than the average, suggesting a need to enhance his pulling strength and technique.
Training Strategies: Incorporate exercises such as heavy sled pulls, rope pulls, and deadlifts to build pulling strength. Emphasize muscle endurance with high-rep, low-weight sets.
Burpees Broad Jump: This segment was slightly slower than average by 0:13, indicating the need for improved explosive power and endurance.
Training Strategies: Implement plyometric training sessions including box jumps, burpee variations, and power push-ups. Focus on improving form and efficiency to increase speed.
Farmers Carry: With a 0:24 slower time than average, grip and core strength can be targeted.
Training Strategies: Regularly practice farmers carries with incremental weights. Include core strengthening exercises such as planks and rotational exercises to improve stability and grip strength.
Race Strategies
Effective Pacing: Maintain the strong start observed in the early running segments but manage energy reserves to prevent late-race slowdown, as seen in Running 8.
Transition Efficiency: Work on minimizing time in the Roxzone by planning transitions meticulously during practice to develop muscle memory.
Breathing Technique: Implement controlled breathing strategies during strength segments to maintain steady performance and reduce fatigue.
Strength-Endurance Balance: Prioritize a balanced training approach that enhances both running and strength capabilities, ensuring a well-rounded performance.
By focusing on these targeted training strategies and race tactics, James can improve his overall performance and achieve a more competitive rank in future Hyrox events.