Dive into this athlete’s performance at 2024 Berlin 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.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 89.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 265 to 412.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 108 to 373.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
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.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -98 to 489.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
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.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4951 to 5979.
End of interactive chart.
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.
Chart
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 81 to 869.
End of interactive chart.
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 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
11:30.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
James Hanley's performance in the 2024 Berlin Hyrox race places him solidly in the top half of his age group and overall, indicating a strong and competitive showing. With an overall time of 01:22:31, James demonstrates a balanced capability between running and strength exercises, as evidenced by his total running time being exactly on average. This suggests that James has a hybrid profile, proficient in both running and strength tasks but possibly lacking specialization in either. His pacing throughout the race seems well-judged, avoiding starting too fast or too slow, which is critical in maintaining energy levels for the race's duration. However, there is room for improvement in both aspects to climb higher in the rankings.
Segments to Improve:
Strength Workouts: Since James's running time is on average, focusing on improving strength could offer significant gains. Incorporating more compound lifts like deadlifts, squats, and bench presses can enhance overall strength. Additionally, functional fitness exercises such as sandbag carries, sled pushes, and kettlebell swings will directly translate to better performance in Hyrox's strength-based stations. To prevent compromised running performance post these exercises, a balanced training schedule that allows adequate recovery and includes plyometric exercises could be beneficial. Plyometrics will help in maintaining and improving running economy even as muscle mass and strength increase.
Transition Times (Roxzone): Improving the Roxzone times by reducing rest and enhancing transition speed between exercises is crucial. This can be achieved by simulating race conditions in training, practicing quick transitions between running and strength exercises. Incorporating interval training with short recovery periods can also improve overall fitness, making transitions faster and more efficient.
Endurance Running: While James's running performance is on par with the average, there's always room for improvement. Focused endurance running training, integrating long slow distance runs, tempo runs, and interval training, can enhance his running time. Emphasizing running form and efficiency through drills and strides will also contribute to better performance.
Race Strategies:
Start Pacing: Although James managed his pacing well, a more strategic approach could be beneficial. Analyzing past performances to identify when he has the most energy and strategizing his effort could lead to improvements. For example, if strength stations are a stronger suit, conserving a bit more energy during the initial runs to push harder on these could yield better overall times.
Nutrition and Hydration: Implementing a race-specific nutrition and hydration strategy will ensure that James can maintain his performance throughout the event. Practicing this strategy during training will help identify what works best for his body.
Mental Preparation: Hyrox races are as much a mental challenge as they are physical. Including mental resilience training, such as visualization techniques and stress-reduction strategies, can help James stay focused and motivated during the toughest parts of the race.
Recovery Focus: Incorporating active recovery and mobility work throughout training will help in maintaining a high level of training without injury. Post-race recovery strategies should also be optimized to allow for quicker return to training post-event.
By addressing these specific areas, James Hanley can expect to see improvements in his Hyrox race performance, turning identified weaknesses into strengths and refining his race strategy for a more competitive showing in future events.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Chart
Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 98.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men