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 1000 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 Roberts Joe'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 Roberts Joe'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 Roberts Joe'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 Roberts Joe'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 05:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:08 | 05:12 to 04:04 | 20.4% |
| Sandbag Lunges | 01:00 | 05:06 to 04:06 | 18.0% |
| Wall Balls | 00:52 | 05:55 to 05:03 | 15.6% |
| Sled Pull | 00:48 | 04:44 to 03:56 | 14.4% |
| Farmers Carry | 00:35 | 02:21 to 01:46 | 10.5% |
| Ski Erg | 00:31 | 04:42 to 04:11 | 9.3% |
| Sled Push | 00:26 | 02:43 to 02:17 | 7.8% |
| Rowing | 00:13 | 04:43 to 04:30 | 3.9% |
| Run Total | 00:00 | 36:46 to 36:46 | 0.0% |
| Roberts Joe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:16 | 00:00 | 04:16 +00:00 | 00:00 +00:00 |
| Ski Erg | 04:42 | 04:16 | 04:19 +00:23 | 04:16 +00:00 |
| Running 2 | 04:14 | 08:58 | 04:33 -00:19 | 08:35 +00:23 |
| Sled Push | 02:43 | 13:12 | 02:37 +00:06 | 13:08 +00:04 |
| Running 3 | 04:21 | 15:55 | 04:55 -00:34 | 15:45 +00:10 |
| Sled Pull | 04:44 | 20:16 | 04:22 +00:22 | 20:40 -00:24 |
| Running 4 | 04:22 | 25:00 | 04:53 -00:31 | 25:02 -00:02 |
| Burpees Broad Jump | 05:12 | 29:22 | 04:34 +00:38 | 29:55 -00:33 |
| Running 5 | 04:26 | 34:34 | 05:01 -00:35 | 34:29 +00:05 |
| Rowing | 04:43 | 39:00 | 04:37 +00:06 | 39:30 -00:30 |
| Running 6 | 04:29 | 43:43 | 04:55 -00:26 | 44:07 -00:24 |
| Farmers Carry | 02:21 | 48:12 | 01:59 +00:22 | 49:02 -00:50 |
| Running 7 | 04:40 | 50:33 | 04:54 -00:14 | 51:01 -00:28 |
| Sandbag Lunges | 05:06 | 55:13 | 04:29 +00:37 | 55:55 -00:42 |
| Running 8 | 06:02 | 01:00:19 | 05:19 +00:43 | 01:00:24 -00:05 |
| Wall Balls | 05:55 | 01:06:21 | 05:41 +00:14 | 01:05:43 +00:38 |
| Roxzone | 05:01 | 01:17:09 | 05:45 -00:44 | 01:17:09 |
Joe's best running lap was 00:04:14, indicating that he had a strong burst of speed at some point during the race.
For Burpees Broad Jump, Joe was 00:55 slower than the average time. To improve in this segment, he should focus on increasing his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his power. Additionally, practicing the broad jump technique and focusing on proper form and landing mechanics will also be beneficial.
In the Sandbag Lunges segment, Joe was 00:40 slower than the average time. To improve here, he should work on building strength in his legs and core. Exercises such as lunges, squats, and deadlifts can help improve his leg strength. Incorporating weighted lunges and sandbag lunges into his training routine will also help him specifically target this segment.
Running 8 was another segment where Joe lost time, coming in 00:35 slower than average. To improve his running endurance, he should focus on increasing his overall cardiovascular fitness. Incorporating longer distance runs and interval training into his routine will help him build endurance and improve his speed. Additionally, working on his running technique and form can help improve efficiency and reduce fatigue during the race.
In the Ski Erg segment, Joe was 00:27 slower than the average time. To improve his performance here, he should focus on building his upper body and core strength. Exercises such as rowing, push-ups, and planks can help improve his upper body strength and endurance. Incorporating ski erg workouts into his training routine will also help him specifically target this segment.
For the Farmers Carry segment, Joe was 00:21 slower than the average time. To improve his performance in this segment, he should focus on building his grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and pull-ups can help improve his grip strength. Incorporating farmer's carries into his training routine will also help him specifically target this segment.
In the Best Lap segment, Joe had a strong performance, coming in 00:04 faster than the average time. This indicates that he has good speed and endurance. To continue improving in this area, he should focus on maintaining his speed throughout the race and avoiding burnout. Incorporating interval training and tempo runs into his routine will help him build and maintain his speed.
The Rowing segment was another area where Joe lost time, coming in 00:11 slower than the average time. To improve his rowing performance, he should focus on building his upper body and core strength. Exercises such as rowing, pull-ups, and planks can help improve his rowing technique and overall strength. Incorporating rowing workouts into his training routine will also help him specifically target this segment.
In the Wall Balls segment, Joe was 00:11 slower than the average time. To improve his performance here, he should focus on building his lower body and core strength. Exercises such as squats, lunges, and wall sits can help improve his lower body strength and endurance. Incorporating wall ball exercises into his training routine will also help him specifically target this segment.
To improve his overall performance, Joe should also focus on his transitions between segments. The Roxzone time indicates how efficiently he moves between exercises. To improve his transition time, he should work on improving his overall fitness and conditioning. Incorporating circuit training and interval workouts into his routine will help him improve his cardiovascular fitness and overall endurance.
In summary, Joe Roberts had a strong performance in the 2023 Glasgow Hyrox race. To improve his performance, he should focus on improving his performance in the segments where he lost the most time, such as Burpees Broad Jump, Sandbag Lunges, Running 8, Ski Erg, Farmers Carry, Best Lap, Rowing, and Wall Balls. By incorporating specific exercises and training techniques tailored to these areas, he can enhance his overall performance and continue to improve as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Ohalloran Nick | 2024 Sydney | 01:17:08 | |
| Ruiz Rodriguez Jose | 2023 Malaga | 01:17:14 | |
| Wieser Sebastian | 2024 Hamburg | 01:17:36 | |
| Demmelbauer William | 2024 Amsterdam | 01:17:10 | |
| Reynolds Stephen | 2022 Manchester | 01:17:22 | |
| Rayfield Marcus | 2024 Sports Direct HYROX London | 01:16:48 | |
| Holdensgaard Anders | 2024 Hamburg | 01:17:02 | |
| Naranjo Moreno Alfonso | 2023 Malaga | 01:17:00 | |
| Niedenzu Dave | 2024 Amsterdam | 01:17:16 | |
| Visser Rutger | 2024 Amsterdam | 01:17:18 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 London | 01:28:20 | |
| 2022 Birmingham | 01:35:52 | |
| 2024 Sports Direct HYROX London | 01:42:40 | |
| 2022 Manchester | 01:26:16 | |
| 2022 London | 01:26:49 | |
| 2024 Glasgow | 01:31:38 | |
| 2023 London | 01:31:40 | |
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