Dive into this athlete’s performance at 2023 London 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.
Compare With Another Athlete
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!
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.
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.
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.
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.
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 05:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 03:04 (From 36:44 to 33:40) | 52.0% |
| Wall Balls | 01:36 (From 05:53 to 04:17) | 27.1% |
| Sled Push | 00:50 (From 02:44 to 01:54) | 14.1% |
| Farmers Carry | 00:19 (From 01:51 to 01:32) | 5.4% |
| Ski Erg | 00:05 (From 04:05 to 04:00) | 1.4% |
| Sled Pull | 00:00 (From 03:16 to 03:16) | 0.0% |
| BBJ | 00:00 (From 02:50 to 02:50) | 0.0% |
| Rowing | 00:00 (From 04:13 to 04:13) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:29 to 03:29) | 0.0% |
| Wareham James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:09 | 00:00 | 03:52 +00:17 | 00:00 +00:00 |
| Ski Erg | 04:05 | 04:09 | 04:09 -00:04 | 03:52 +00:17 |
| Running 2 | 04:27 | 08:14 | 04:07 +00:20 | 08:01 +00:13 |
| Sled Push | 02:44 | 12:41 | 02:23 +00:21 | 12:08 +00:33 |
| Running 3 | 04:37 | 15:25 | 04:24 +00:13 | 14:31 +00:54 |
| Sled Pull | 03:16 | 20:02 | 03:49 -00:33 | 18:55 +01:07 |
| Running 4 | 04:26 | 23:18 | 04:24 +00:02 | 22:44 +00:34 |
| Burpees Broad Jump | 02:50 | 27:44 | 03:49 -00:59 | 27:08 +00:36 |
| Running 5 | 04:56 | 30:34 | 04:30 +00:26 | 30:57 -00:23 |
| Rowing | 04:13 | 35:30 | 04:24 -00:11 | 35:27 +00:03 |
| Running 6 | 04:39 | 39:43 | 04:26 +00:13 | 39:51 -00:08 |
| Farmers Carry | 01:51 | 44:22 | 01:45 +00:06 | 44:17 +00:05 |
| Running 7 | 04:27 | 46:13 | 04:25 +00:02 | 46:02 +00:11 |
| Sandbag Lunges | 03:29 | 50:40 | 03:53 -00:24 | 50:27 +00:13 |
| Running 8 | 05:06 | 54:09 | 04:42 +00:24 | 54:20 -00:11 |
| Wall Balls | 05:53 | 59:15 | 04:52 +01:01 | 59:02 +00:13 |
| Roxzone | 03:42 | 01:08:42 | 04:48 -01:06 | 01:08:42 |
To improve his running performance, James should incorporate specific training strategies and techniques. Firstly, he should work on overall fitness to enhance his endurance and stamina. This can be achieved through interval training, such as high-intensity interval training (HIIT), which combines bursts of intense exercise with periods of rest or low-intensity exercise. Additionally, incorporating tempo runs and long-distance runs into his training routine will help improve his overall running performance.
James should also focus on improving his transition time in the Roxzone. This can be achieved by incorporating specific drills and exercises that target speed and agility. Examples include ladder drills, cone drills, and shuttle runs. By practicing these exercises regularly, he can improve his transition time and minimize the time spent in the Roxzone.
For the Wall Balls segment, James should work on his strength and power. Exercises such as squats, lunges, and kettlebell swings can help to improve lower body strength and explosiveness, which are crucial for performing well in the Wall Balls segment. Additionally, incorporating plyometric exercises, such as box jumps and medicine ball throws, can further enhance power and explosive strength.
To improve his performance in the Best Lap, Running 1, Running 5, Running 2, Running 8, Running 6, and Running 3 segments, James should focus on improving his running technique and speed. This can be achieved through drills such as interval sprints, hill sprints, and fartlek training. By practicing these drills regularly, he can improve his running speed and efficiency.
Additionally, James should strategize his transitions in the Roxzone to minimize the time spent and maximize efficiency. Practicing quick transitions during training sessions will help familiarize him with the equipment and optimize his transition time.
Lastly, James should stay mentally focused and motivated throughout the race. Hyrox races can be physically demanding, and maintaining a positive mindset can help push through fatigue and challenges. Setting small goals for each segment and staying mentally strong will contribute to overall performance improvement.
| Similar Athletes | |||
|---|---|---|---|
| Brock George | 2024 Milan | 01:09:09 | |
| Mcgauran David | 2024 Dublin | 01:08:58 | |
| Farmer Trey | 2023 Los Angeles | 01:09:10 | |
| Edkins Oliver | 2023 London | 01:09:02 | |
| Hunt Robert | 2024 Manchester | 01:08:32 | |
| Power Andrew | 2024 Copenhagen | 01:08:22 | |
| Richards Stuart | 2022 London | 01:09:08 | |
| Heron Chris | 2024 Turin | 01:09:00 | |
| Gastaud Thomas | 2024 Nice | 01:09:02 | |
| Jordon Andrew | 2024 London | 01:08:32 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London Wareham James | 01:12:44 | |
| 2023 London Wareham James | 01:08:29 | |
| 2023 Amsterdam Wareham James | 01:07:34 | |
| 2024 Glasgow Wareham James | 01:14:48 | |
| 2024 Malaga Wareham James | 01:26:01 | |
| 2024 London Wareham James | 01:04:56 | |
| 2024 Stockholm Wareham James | 01:29:11 | |
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
Wareham James
