Dive into this athlete’s performance at 2023 Birmingham 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 Passingham 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 Passingham 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 Passingham 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 Passingham 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 04:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:19 | 46:22 to 45:03 | 31.5% |
| Burpees Broad Jump | 01:04 | 06:52 to 05:48 | 25.5% |
| Wall Balls | 00:38 | 07:36 to 06:58 | 15.1% |
| Farmers Carry | 00:32 | 02:49 to 02:17 | 12.7% |
| Sandbag Lunges | 00:17 | 05:45 to 05:28 | 6.8% |
| Sled Push | 00:12 | 03:16 to 03:04 | 4.8% |
| Rowing | 00:09 | 05:05 to 04:56 | 3.6% |
| Ski Erg | 00:00 | 04:27 to 04:27 | 0.0% |
| Sled Pull | 00:00 | 04:58 to 04:58 | 0.0% |
| Passingham James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:52 -01:04 | 00:00 +00:00 |
| Ski Erg | 04:27 | 03:48 | 04:33 -00:06 | 04:52 -01:04 |
| Running 2 | 05:12 | 08:15 | 05:20 -00:08 | 09:25 -01:10 |
| Sled Push | 03:16 | 13:27 | 03:09 +00:07 | 14:45 -01:18 |
| Running 3 | 05:41 | 16:43 | 05:47 -00:06 | 17:54 -01:11 |
| Sled Pull | 04:58 | 22:24 | 05:26 -00:28 | 23:41 -01:17 |
| Running 4 | 05:49 | 27:22 | 05:48 +00:01 | 29:07 -01:45 |
| Burpees Broad Jump | 06:52 | 33:11 | 06:04 +00:48 | 34:55 -01:44 |
| Running 5 | 06:10 | 40:03 | 06:00 +00:10 | 40:59 -00:56 |
| Rowing | 05:05 | 46:13 | 04:58 +00:07 | 46:59 -00:46 |
| Running 6 | 06:07 | 51:18 | 05:50 +00:17 | 51:57 -00:39 |
| Farmers Carry | 02:49 | 57:25 | 02:21 +00:28 | 57:47 -00:22 |
| Running 7 | 06:08 | 01:00:14 | 05:48 +00:20 | 01:00:08 +00:06 |
| Sandbag Lunges | 05:45 | 01:06:22 | 05:40 +00:05 | 01:05:56 +00:26 |
| Running 8 | 07:29 | 01:12:07 | 06:36 +00:53 | 01:11:36 +00:31 |
| Wall Balls | 07:36 | 01:19:36 | 07:22 +00:14 | 01:18:12 +01:24 |
| Roxzone | 06:21 | 01:33:25 | 07:51 -01:30 | 01:33:25 |
Based on the splits analysis, James performed exceptionally well in some segments, such as Running 1, Ski Erg, Running 2, Sled Push, Running 3, Sled Pull, and Running 4, where he was faster than the average time. However, he struggled in segments like Burpees Broad Jump, Running 5, Rowing, Running 6, Farmers Carry, Running 7, Sandbag Lunges, Running 8, and Wall Balls, where he was slower than the average time.
In the Running 5 segment, James should focus on improving his endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help increase his cardiovascular fitness and improve his running performance. Additionally, adding hill sprints or incline treadmill runs to his training routine can help him build strength and improve his running speed.
For the Farmers Carry segment, James should work on improving his grip strength and overall upper body strength. Exercises such as deadlifts, farmer's walks, and kettlebell swings can help him develop the necessary strength and endurance for this segment. Additionally, incorporating exercises that target the muscles used during the farmers carry, such as forearm curls and wrist curls, can further improve his performance.
To improve his performance in the Running 7 segment, James should focus on maintaining a consistent pace and improving his endurance. Incorporating long-distance runs into his training routine can help build his endurance and improve his ability to maintain a steady pace. Additionally, practicing interval training with varying speeds and intensities can help him improve his overall running performance.
In the Wall Balls segment, James should work on improving his lower body strength and coordination. Exercises such as squats, lunges, and wall sits can help develop the necessary leg strength for this segment. Additionally, practicing wall ball throws with a focus on accuracy and speed can help him improve his performance in this segment.
In terms of overall training, James should focus on improving his overall fitness and reducing the time spent in the roxzone. This can be achieved through a combination of strength training, cardiovascular exercises, and specific drills targeting the areas of improvement mentioned above. By incorporating these strategies into his training routine and maintaining a balanced approach to his fitness, James can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Eisler Daniel | 2024 Köln | 01:33:06 | |
| Johannes Konstantin | 2024 Köln | 01:33:12 | |
| Mcmanus Connor | 2022 Manchester | 01:33:17 | |
| Rust Stephen | 2024 Dublin | 01:33:09 | |
| Baltus Stijn | 2024 Amsterdam | 01:33:08 | |
| Brown Simon | 2024 Malaga | 01:33:32 | |
| Dunbar Joshua | 2022 Birmingham | 01:33:14 | |
| Högström Herman | 2024 Stockholm | 01:33:17 | |
| Flores Gonzalez Juan Pablo | 2024 Ciudad de Mexico | 01:33:25 | |
| Raynsford Mitch | 2024 Birmingham | 01:33:35 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow | 01:25:03 | |
| 2022 Birmingham | 01:37:27 | |
| 2023 London | 01:28:10 | |
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