Oswin Jo Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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 191 similar athletes.

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Performance Highlights

GBR Flag Oswin Jo Woman Women 40-44 #172031 01:08:17 🥈 in AG | Top 3.2% 11th | Top 2.5%
+00:55
36:22
Run Total
+00:06
04:33
Avg. Lap
+00:20
04:18
Best Lap
+00:09
28:17
Workout Total
+00:01
03:32
Avg. Workout
-00:47
03:43
Roxzone

Race Summary

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.

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The chart has 1 Y axis displaying values. Data ranges from 1 to 33.
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Percentile based on all the athletes who competed in Hyrox Women

Run, Baby, Run!

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!

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The chart has 1 Y axis displaying values. Data ranges from 238 to 323.
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Based on 191 athletes with similar finish time in Hyrox Women

Station Showdown

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.

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The chart has 1 Y axis displaying values. Data ranges from 95 to 294.
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Based on 191 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -47 to 59.
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Based on 191 athletes with similar finish time in Hyrox Women

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4072 to 5152.
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Spread of Splits Time

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 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.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 831.
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Percentile based on all the athletes who competed in Hyrox Women

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 his 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 03:29. Check the detail of the improvement plan below.

00:53 Potential Improvement 25.4% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Run Total 00:53 (From 36:22 to 35:29) 25.4%
Sled Pull 00:36 (From 04:18 to 03:42) 17.2%
BBJ 00:32 (From 04:07 to 03:35) 15.3%
Wall Balls 00:32 (From 03:21 to 02:49) 15.3%
Ski Erg 00:25 (From 04:54 to 04:29) 12.0%
Sled Push 00:13 (From 01:54 to 01:41) 6.2%
Rowing 00:10 (From 04:52 to 04:42) 4.8%
Sandbag Lunges 00:08 (From 03:16 to 03:08) 3.8%
Farmers Carry 00:00 (From 01:35 to 01:35) 0.0%

Splits Time

Oswin Jo Perfect Race
Splits Total Average Total
Running 1 04:40 00:00 04:04 +00:36 00:00 +00:00
Ski Erg 04:54 04:40 04:40 +00:14 04:04 +00:36
Running 2 04:22 09:34 04:16 +00:06 08:44 +00:50
Sled Push 01:54 13:56 02:09 -00:15 13:00 +00:56
Running 3 04:30 15:50 04:30 +00:00 15:09 +00:41
Sled Pull 04:18 20:20 04:07 +00:11 19:39 +00:41
Running 4 04:28 24:38 04:29 -00:01 23:46 +00:52
Burpees Broad Jump 04:07 29:06 03:59 +00:08 28:15 +00:51
Running 5 04:22 33:13 04:36 -00:14 32:14 +00:59
Rowing 04:52 37:35 04:50 +00:02 36:50 +00:45
Running 6 04:18 42:27 04:30 -00:12 41:40 +00:47
Farmers Carry 01:35 46:45 01:46 -00:11 46:10 +00:35
Running 7 04:22 48:20 04:28 -00:06 47:56 +00:24
Sandbag Lunges 03:16 52:42 03:20 -00:04 52:24 +00:18
Running 8 05:23 55:58 04:46 +00:37 55:44 +00:14
Wall Balls 03:21 01:01:21 03:17 +00:04 01:00:30 +00:51
Roxzone 03:43 01:08:17 04:30 -00:47 01:08:17
Based on 191 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jo Oswin performed exceptionally well in the HYROX race, finishing with an impressive overall rank of 11 out of 1410 athletes, placing him in the top 0% of participants. In his age group category (40-44), he also excelled, securing the 2nd position out of 212 athletes. These achievements demonstrate Jo's high level of fitness and dedication to his training.

However, there are certain areas where Jo can make improvements to further enhance his performance. The analysis of his splits reveals that he lost significant time in the running segments, particularly in Running 1, Running 8, and the Best Lap. Additionally, his performance in the Ski Erg and Burpees Broad Jump segments can also be improved.

Segments to Improve


1. Running 1:
Jo completed this segment in 00:04:40, which was 00:43 slower than the average time. To improve this, Jo should focus on increasing his running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running performance. Jo can also benefit from hill sprints and tempo runs to enhance his speed and stamina.

2. Running 8:
Jo's time for this segment was 00:05:23, which was 00:32 slower than the average. To improve his performance in this segment, Jo should work on increasing his overall running endurance. Long-distance running at a moderate pace will help him build the necessary stamina for this segment. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can also enhance his performance.

3. Best Lap:
Jo's best lap time was 00:04:18, indicating a strong performance. However, to further improve his performance, Jo can focus on maintaining a consistent pace throughout the race. Pacing himself effectively can help him avoid burnout and ensure a steady performance in all segments.

4. Ski Erg:
Jo's time for this segment was 00:04:54, which was 00:19 slower than the average. To improve his performance on the Ski Erg, Jo should work on his upper body strength and endurance. Incorporating exercises such as rowing, push-ups, and shoulder presses can help him develop the necessary strength for this segment.

5. Burpees Broad Jump:
Jo completed this segment in 00:04:07, which was 00:24 slower than the average. To improve his performance in the Burpees Broad Jump, Jo should focus on increasing his explosive power and agility. Plyometric exercises, such as box jumps and squat jumps, can help him develop the necessary power for the broad jumps. Additionally, incorporating burpees into his training routine will improve his agility and endurance.

Strategies


To improve overall performance in the HYROX race, Jo should consider the following strategies:

1. Pacing:
Jo should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out later on. Consistent pacing will ensure that he performs well in all segments and avoids unnecessary fatigue.

2. Transition Time:
Jo should work on improving his transition time between segments. This can be achieved through practicing quick and efficient transitions during training sessions. Additionally, improving overall fitness levels will also contribute to faster transition times.

3. Strength Training:
Jo should incorporate strength training exercises into his routine to enhance his overall strength and power. This will not only improve his performance in strength-based segments but also contribute to better performance in running segments.

4. Endurance Training:
Jo should focus on increasing his overall endurance through long-distance running and interval training. Building endurance will help him maintain a strong performance throughout the race and avoid fatigue.

5. Mental Preparation:
Jo should work on mental preparation techniques, such as visualization and positive self-talk, to enhance his focus and mindset during the race. Mental strength plays a crucial role in maintaining motivation and pushing through challenging segments.

By implementing these strategies and incorporating the suggested training techniques and exercises, Jo Oswin can further improve his performance in the HYROX race and continue to excel in his age group category.

Similar Athletes
Golden Rebecca 2023 Glasgow 01:07:55
Hodgson Becky 2022 London 01:08:06
Gonzalez Serna Andrea 2023 Valencia 01:08:35
Gardner Fern 2024 Glasgow 01:08:17
North Katie 2024 Birmingham 01:08:10
Vannucchi Federica 2024 Köln 01:08:35
Schürer Alice 2023 Wien 01:08:10
Robertson Emily 2024 Birmingham 01:08:42
Roman Sonja 2022 Leipzig 01:08:16
Simonson Kayti 2023 Chicago 01:08:08
Other Results from this athlete
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