Backway James Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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.

Performance Highlights

AUS AUS Flag Men 30-34 #144022 01:17:24 66th in AG | Top 12.0% 251st | Top 10.2%
-00:42
38:16
Run Total
-00:05
04:47
Avg. Lap
+00:21
04:36
Best Lap
-00:26
32:12
Workout Total
-00:03
04:01
Avg. Workout
+01:14
07:01
Roxzone

Race Summary

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.
Percentile based on all the athletes who competed in Hyrox Men

Running

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

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.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Backway 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 Backway James's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

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 Backway 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.

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 Backway 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 03:35. Check the detail of the improvement plan below.

01:19 Potential Improvement 36.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:19 05:17 to 03:58 36.7%
Burpees Broad Jump 00:48 04:55 to 04:07 22.3%
Run Total 00:34 38:16 to 37:42 15.8%
Sandbag Lunges 00:29 04:37 to 04:08 13.5%
Rowing 00:18 04:48 to 04:30 8.4%
Farmers Carry 00:07 01:54 to 01:47 3.3%
Ski Erg 00:00 04:09 to 04:09 0.0%
Sled Push 00:00 01:58 to 01:58 0.0%
Wall Balls 00:00 04:34 to 04:34 0.0%

Splits Time

Backway James Perfect Race
Splits Total Average Total
Running 1 04:26 00:00 04:17 +00:09 00:00 +00:00
Ski Erg 04:09 04:26 04:19 -00:10 04:17 +00:09
Running 2 04:36 08:35 04:34 +00:02 08:36 -00:01
Sled Push 01:58 13:11 02:37 -00:39 13:10 +00:01
Running 3 04:46 15:09 04:56 -00:10 15:47 -00:38
Sled Pull 05:17 19:55 04:22 +00:55 20:43 -00:48
Running 4 05:04 25:12 04:55 +00:09 25:05 +00:07
Burpees Broad Jump 04:55 30:16 04:34 +00:21 30:00 +00:16
Running 5 04:58 35:11 05:03 -00:05 34:34 +00:37
Rowing 04:48 40:09 04:37 +00:11 39:37 +00:32
Running 6 04:48 44:57 04:57 -00:09 44:14 +00:43
Farmers Carry 01:54 49:45 01:59 -00:05 49:11 +00:34
Running 7 04:46 51:39 04:55 -00:09 51:10 +00:29
Sandbag Lunges 04:37 56:25 04:29 +00:08 56:05 +00:20
Running 8 04:55 01:01:02 05:22 -00:27 01:00:34 +00:28
Wall Balls 04:34 01:05:57 05:41 -01:07 01:05:56 +00:01
Roxzone 07:01 01:17:24 05:47 +01:14 01:17:24
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

James Backway delivered a commendable performance at the 2024 Melbourne Hyrox event, securing an overall rank of 251 out of 1801 athletes, placing him in the top 13%. Within his age group (30-34), he ranked 66th, marking a top 16% finish. His total running time of 00:38:16 was 01:02 faster than the average, indicating a strong running capability. This suggests that James exhibits a hybrid profile with a slight edge towards running. His best running lap was 00:04:36, showcasing strong pacing abilities. However, his initial segments (Running 1 to Running 4) were slightly slower than average, suggesting a cautious start. This conservative approach might have impacted his overall performance, as he gained momentum towards the later stages of the race.

Segments to Improve

  • Roxzone (00:07:01, 89th Percentile Rank): James took more time in the transitions between exercise zones than the average. To reduce this time, focus on improving overall fitness and transition efficiency. Consider incorporating high-intensity interval training (HIIT) with quick transitions between exercises to simulate race conditions. Practice smooth and swift transitions during training to minimize downtime.
  • Sled Pull (00:05:17, 91st Percentile Rank): This segment was significantly slower than average. Focus on strengthening the posterior chain and grip strength. Include exercises like deadlifts, bent-over rows, and farmer's walks in your routine. Practice sled pulls with varying weights to improve technique and endurance.
  • Burpees Broad Jump (00:04:55, 76th Percentile Rank): Performance in this segment was below average. Work on explosive power and endurance. Incorporate plyometric exercises such as box jumps and burpee variations. Focus on maintaining consistent breathing and rhythm throughout the burpees to prevent fatigue.
  • Sandbag Lunges (00:04:37, 62nd Percentile Rank): Performance was slightly slower than average. Improve leg strength and stability through exercises such as lunges, Bulgarian split squats, and sandbag carries. Practice lunges with added resistance to build strength and endurance.
  • Rowing (00:04:48, 81st Percentile Rank): Slightly slower than average. Focus on rowing technique and endurance. Include rowing intervals in your training to simulate race conditions. Work on maintaining a steady stroke rate and efficient breathing to improve performance.

Race Strategies

  • Implement a more balanced pacing strategy. Avoid starting the race too cautiously, as it may impact overall performance. Aim for a consistent pace throughout, leveraging your running strength.
  • Focus on maintaining mental composure during transitions to minimize time spent in the Roxzone. Practice visualization techniques to mentally rehearse seamless transitions.
  • During strength exercises, prioritize technique over speed to prevent fatigue and ensure efficient energy use. This will help conserve energy for running segments.
  • Use compromised running drills, where you alternate between strength exercises and running, to simulate race fatigue and improve your ability to maintain a strong pace after demanding exercises.

Overall, by focusing on these areas of improvement and implementing targeted training strategies, James can enhance his performance in future Hyrox events, potentially achieving even higher rankings.

Similar Athletes
Soon Wei Kang 2024 Singapore National Stadium 01:17:06
Van Blunk Eric 2023 Chicago 01:17:16
McCollum Tim 2023 Dallas 01:17:06
Niedergethmann Niklas 2023 Hamburg 01:17:17
Jarion Cedric 2024 Marseille 01:17:21
Mcstay Sean 2022 London 01:17:29
Bouhana Kyle 2024 Houston 01:17:00
Roman Victor 2024 Marseille 01:17:07
Flores Rocco 2021 Austin 01:17:11
Breakspear Jordan 2024 Manchester 01:17:05

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