Dive into this athlete’s performance at 2023 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 274 similar athletes.
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.
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.
This section showcases the entire Birnie 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 Birnie James's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Birnie 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.
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 Birnie 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 12:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:52 | 01:06:15 to 56:23 | 81.0% |
| Burpees Broad Jump | 01:20 | 09:46 to 08:26 | 10.9% |
| Sandbag Lunges | 00:42 | 08:28 to 07:46 | 5.7% |
| Wall Balls | 00:17 | 10:36 to 10:19 | 2.3% |
| Ski Erg | 00:00 | 03:59 to 03:59 | 0.0% |
| Sled Push | 00:00 | 02:33 to 02:33 | 0.0% |
| Sled Pull | 00:00 | 06:10 to 06:10 | 0.0% |
| Rowing | 00:00 | 04:46 to 04:46 | 0.0% |
| Farmers Carry | 00:00 | 02:51 to 02:51 | 0.0% |
| Birnie James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:01 | 00:00 | 05:45 +01:16 | 00:00 +00:00 |
| Ski Erg | 03:59 | 07:01 | 04:56 -00:57 | 05:45 +01:16 |
| Running 2 | 06:25 | 11:00 | 06:34 -00:09 | 10:41 +00:19 |
| Sled Push | 02:33 | 17:25 | 04:14 -01:41 | 17:15 +00:10 |
| Running 3 | 06:50 | 19:58 | 07:32 -00:42 | 21:29 -01:31 |
| Sled Pull | 06:10 | 26:48 | 07:11 -01:01 | 29:01 -02:13 |
| Running 4 | 08:04 | 32:58 | 07:33 +00:31 | 36:12 -03:14 |
| Burpees Broad Jump | 09:46 | 41:02 | 08:54 +00:52 | 43:45 -02:43 |
| Running 5 | 09:25 | 50:48 | 08:02 +01:23 | 52:39 -01:51 |
| Rowing | 04:46 | 01:00:13 | 05:37 -00:51 | 01:00:41 -00:28 |
| Running 6 | 08:03 | 01:04:59 | 07:38 +00:25 | 01:06:18 -01:19 |
| Farmers Carry | 02:51 | 01:13:02 | 02:57 -00:06 | 01:13:56 -00:54 |
| Running 7 | 08:24 | 01:15:53 | 07:38 +00:46 | 01:16:53 -01:00 |
| Sandbag Lunges | 08:28 | 01:24:17 | 08:13 +00:15 | 01:24:31 -00:14 |
| Running 8 | 12:06 | 01:32:45 | 09:50 +02:16 | 01:32:44 +00:01 |
| Wall Balls | 10:36 | 01:44:51 | 10:40 -00:04 | 01:42:34 +02:17 |
| Roxzone | 09:21 | 02:04:41 | 11:27 -02:06 | 02:04:41 |
To improve Running 8, James should work on his endurance and stamina. Incorporating interval training, such as high-intensity interval training (HIIT), and long-distance runs will help him build his running capacity. Additionally, including exercises that target leg strength, such as squats, lunges, and plyometric exercises, will improve his running performance.
For Running 1, Running 5, Running 7, and Running 6, James should focus on improving his speed and pacing. Interval training with shorter distances and higher intensities, such as sprints and fartlek runs, will help him increase his speed. It is also important for James to pay attention to his pacing during these segments to ensure consistent and efficient running.
To improve the Burpees Broad Jump segment, James should work on his explosive power and upper body strength. Incorporating exercises like plyometric push-ups, box jumps, and medicine ball slams will help him develop the necessary power for the burpees broad jump.
For the Best Lap segment, James should focus on maintaining a steady pace throughout the race. It is essential to avoid starting too fast and burning out before the end. Practicing pacing strategies during training runs will help him develop a better sense of his optimal pace.
In conclusion, James Birnie had a solid performance in the 2023 Manchester Hyrox race. To improve his overall performance, he should focus on improving his running segments, specifically Running 8, Running 1, Running 5, Burpees Broad Jump, Best Lap, Running 7, Running 6, and Running 4. By implementing specific training strategies and techniques, such as interval training, strength exercises, and pacing strategies, James can enhance his performance in these areas. Additionally, paying attention to transitions and practicing mental toughness will contribute to overall race improvement.
| Similar Athletes | |||
|---|---|---|---|
| Mulholland Robert | 2024 Glasgow | 02:04:28 | |
| RodriguezViña Carlos | 2024 Madrid | 02:04:24 | |
| Johnsen Peter | 2021 New York | 02:04:53 | |
| Gallacher Barry | 2024 Perth | 02:04:33 | |
| Cadenhead Phillip | 2021 Dallas | 02:04:28 | |
| Dennehy Timothy | 2024 Singapore National Stadium | 02:04:55 | |
| Raja Muizzudin Shah | 2024 Incheon | 02:05:00 | |
| Van Ginkel Laszlo | 2021 London | 02:04:16 | |
| Malcolm Andrew | 2024 Birmingham | 02:04:15 | |
| Smalbach Matt | 2024 Chicago Navy Pier | 02:05:01 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
