Dive into this athlete’s performance at 2024 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.
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 Wright Joel'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 Wright Joel'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 Wright Joel'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 Wright Joel'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 06:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:12 | 08:39 to 06:27 | 32.8% |
| Sled Pull | 01:18 | 07:02 to 05:44 | 19.4% |
| Sled Push | 01:13 | 04:35 to 03:22 | 18.1% |
| Farmers Carry | 00:57 | 03:26 to 02:29 | 14.1% |
| Sandbag Lunges | 00:32 | 06:32 to 06:00 | 7.9% |
| Rowing | 00:23 | 05:28 to 05:05 | 5.7% |
| Wall Balls | 00:08 | 07:53 to 07:45 | 2.0% |
| Ski Erg | 00:00 | 04:39 to 04:39 | 0.0% |
| Run Total | 00:00 | 41:56 to 41:56 | 0.0% |
| Wright Joel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:48 | 00:00 | 05:06 +00:42 | 00:00 +00:00 |
| Ski Erg | 04:39 | 05:48 | 04:39 +00:00 | 05:06 +00:42 |
| Running 2 | 04:10 | 10:27 | 05:34 -01:24 | 09:45 +00:42 |
| Sled Push | 04:35 | 14:37 | 03:25 +01:10 | 15:19 -00:42 |
| Running 3 | 04:54 | 19:12 | 06:06 -01:12 | 18:44 +00:28 |
| Sled Pull | 07:02 | 24:06 | 05:51 +01:11 | 24:50 -00:44 |
| Running 4 | 05:03 | 31:08 | 06:05 -01:02 | 30:41 +00:27 |
| Burpees Broad Jump | 08:39 | 36:11 | 06:38 +02:01 | 36:46 -00:35 |
| Running 5 | 05:11 | 44:50 | 06:21 -01:10 | 43:24 +01:26 |
| Rowing | 05:28 | 50:01 | 05:08 +00:20 | 49:45 +00:16 |
| Running 6 | 05:05 | 55:29 | 06:10 -01:05 | 54:53 +00:36 |
| Farmers Carry | 03:26 | 01:00:34 | 02:32 +00:54 | 01:01:03 -00:29 |
| Running 7 | 04:59 | 01:04:00 | 06:09 -01:10 | 01:03:35 +00:25 |
| Sandbag Lunges | 06:32 | 01:08:59 | 06:13 +00:19 | 01:09:44 -00:45 |
| Running 8 | 06:49 | 01:15:31 | 07:10 -00:21 | 01:15:57 -00:26 |
| Wall Balls | 07:53 | 01:22:20 | 08:04 -00:11 | 01:23:07 -00:47 |
| Roxzone | 09:43 | 01:39:50 | 08:39 +01:04 | 01:39:50 |
Joel, you put in a solid performance at the 2024 London Hyrox, finishing with an overall time of 01:39:50, which places you in the top 81% of competitors! Your total running time was impressive, clocking in at 00:41:56, which is 06:47 faster than the average. This indicates that you have a strong runner profile, and guess what? You actually have the potential to outrun a few gazelles out there! 🦓
However, there were some pacing inconsistencies. Your first running segment was a bit slower than average (00:05:48), which might have set the tone for the subsequent exercises. You ramped it up significantly on Running 2 (00:04:10), showing you have the ability to push hard when needed. This suggests that you might have started off too conservatively. Remember, pacing is not just a strategy; it's an art. Find your rhythm and let it carry you through! 🎨
In terms of strength versus endurance, you clearly lean towards endurance. But don't let that fool you—adding some strength training will only make you more formidable. Why lift weights? Because you want to be the kind of person who can carry their grocery bags in one trip without breaking a sweat! 💪
Let’s dive into the segments where you can really polish your skills and turn weaknesses into strengths:
1. Burpees Broad Jump: This segment is a killer! Focus on explosive power. Incorporate plyometric drills such as box jumps and tuck jumps into your routine. Start with 3 sets of 10 reps. Also, practice the technique of landing softly and transitioning quickly into the next burpee. Think of it as a dance move—smooth but with power! 🎶
2. Sled Pull & Sled Push: These are all about strength endurance. You’ll want to work on your leg strength and grip strength. Try out heavy sled pushes and pulls, focusing on maintaining a steady pace. Incorporate heavy deadlifts and farmer's carries into your weekly training. Aim for 4 sets of 6-8 reps for deadlifts. Remember, each time you pull that sled, you're pulling yourself closer to victory! 🏆
3. Farmers Carry: Work on your grip strength and core stability with exercises like kettlebell carries and weighted planks. Do 3-4 sets of 30-60 seconds of carries, aiming for longer distances each time. Your grip should be as firm as your willpower! 🔥
4. Sandbag Lunges: Focus on form and stability. Try adding weights to your lunges progressively, and incorporate single-leg deadlifts to improve balance. Do 3 sets of 10 lunges on each leg. Keep your core tight; imagine you’re holding in a secret! 🤫
5. Rowing: Work on your stroke technique. Aim for shorter, intense intervals (30 seconds on, 30 seconds off) to improve your power output and cardiovascular capacity. Integrate this with some high-intensity interval training (HIIT) sessions. Remember, every stroke counts, so make sure you’re making it count! 💥
Now, let’s talk race strategies:
Joel, you’ve laid down a solid foundation with your running prowess, but now it’s time to build your strength and improve those segments that slowed you down. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” — Rocky Balboa. Embrace the grind, stay disciplined, and keep that fire burning! 🔥
Stay fierce, stay focused, and let’s turn those weaknesses into strengths. You’ve got this, and I’m here to support you every step of the way! The Rox-Coach believes in you! 💪
| Similar Athletes | |||
|---|---|---|---|
| Newell Alex | 2022 Manchester | 01:39:23 | |
| Tiellemans Rob | 2024 Amsterdam | 01:40:08 | |
| Zanón Corbín Juan Samuel | 2022 Valencia | 01:39:28 | |
| Rode Peter | 2024 Brisbane | 01:39:55 | |
| Elsayed Ahmed Tarek | 2023 London | 01:39:56 | |
| Dahlström Anders | 2024 Stockholm | 01:39:44 | |
| Helmer Florian | 2023 München | 01:40:14 | |
| Cashin Colm | 2023 Dublin | 01:39:22 | |
| Goertz Michael | 2023 Hamburg | 01:39:26 | |
| Batey Graham | 2023 Dublin | 01:39:58 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Gdansk | 01:38:18 | |
| 2023 London | 01:46:10 | |
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
