Dive into this athlete’s performance at 2023 Manchester 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 Baker 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 Baker 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 Baker 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 Baker 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 05:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:44 | 38:15 to 34:31 | 63.3% |
| Burpees Broad Jump | 01:02 | 04:28 to 03:26 | 17.5% |
| Farmers Carry | 00:22 | 01:57 to 01:35 | 6.2% |
| Sled Push | 00:21 | 02:20 to 01:59 | 5.9% |
| Sled Pull | 00:16 | 03:44 to 03:28 | 4.5% |
| Ski Erg | 00:05 | 04:07 to 04:02 | 1.4% |
| Sandbag Lunges | 00:04 | 03:41 to 03:37 | 1.1% |
| Rowing | 00:00 | 04:19 to 04:19 | 0.0% |
| Wall Balls | 00:00 | 03:41 to 03:41 | 0.0% |
| Baker James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:42 | 00:00 | 03:58 +01:44 | 00:00 +00:00 |
| Ski Erg | 04:07 | 05:42 | 04:11 -00:04 | 03:58 +01:44 |
| Running 2 | 04:30 | 09:49 | 04:15 +00:15 | 08:09 +01:40 |
| Sled Push | 02:20 | 14:19 | 02:27 -00:07 | 12:24 +01:55 |
| Running 3 | 04:35 | 16:39 | 04:33 +00:02 | 14:51 +01:48 |
| Sled Pull | 03:44 | 21:14 | 03:59 -00:15 | 19:24 +01:50 |
| Running 4 | 04:39 | 24:58 | 04:32 +00:07 | 23:23 +01:35 |
| Burpees Broad Jump | 04:28 | 29:37 | 04:01 +00:27 | 27:55 +01:42 |
| Running 5 | 04:40 | 34:05 | 04:39 +00:01 | 31:56 +02:09 |
| Rowing | 04:19 | 38:45 | 04:28 -00:09 | 36:35 +02:10 |
| Running 6 | 04:41 | 43:04 | 04:33 +00:08 | 41:03 +02:01 |
| Farmers Carry | 01:57 | 47:45 | 01:49 +00:08 | 45:36 +02:09 |
| Running 7 | 04:36 | 49:42 | 04:33 +00:03 | 47:25 +02:17 |
| Sandbag Lunges | 03:41 | 54:18 | 04:02 -00:21 | 51:58 +02:20 |
| Running 8 | 04:54 | 57:59 | 04:52 +00:02 | 56:00 +01:59 |
| Wall Balls | 03:41 | 01:02:53 | 05:03 -01:22 | 01:00:52 +02:01 |
| Roxzone | 04:30 | 01:10:56 | 05:01 -00:31 | 01:10:56 |
In terms of overall time, James completed the race in 01:10:56. His total running time was 00:38:15, which was 03:20 slower than the average for his finish time. This indicates that James may need to improve his overall fitness and transition time in order to decrease the time spent in the roxzone.
Segment Analysis:
Based on the splits analysis, the segments where James lost the most time were: Running 1, Burpees Broad Jump, Best Lap, and Running 2. These segments should be the focus for improvement in his training.
To improve his overall running performance, James should prioritize strength training exercises that target the lower body, such as squats, lunges, and deadlifts. This will help him build the necessary muscular strength and endurance for running. Additionally, incorporating interval training and speed work into his running routine will help improve his overall running speed and performance.
In summary, James Baker had a strong performance in the 2023 Manchester HYROX race. To further enhance his performance, he should focus on improving his running speed and endurance in segments such as Running 1 and Running 2. Incorporating interval training, plyometric exercises, and strength training will help him improve his overall fitness and race performance. Additionally, he should work on pacing strategies to maintain a steady effort throughout the race and minimize time spent in the roxzone.
| Similar Athletes | |||
|---|---|---|---|
| Smith Scott | 2024 Dubai | 01:11:21 | |
| Eggins Dylan | 2023 Sydney | 01:10:49 | |
| Reyes Sánchez Abisai | 2024 Ciudad de Mexico | 01:10:30 | |
| Bräunlinger Niklas | 2024 Stuttgart | 01:10:45 | |
| Mastrangelo Gabriel | 2024 Köln | 01:10:30 | |
| Van Straelen Pepijn | 2022 Maastricht | 01:11:17 | |
| Baranski Andrew | 2024 New York | 01:11:03 | |
| Gagnier Hugo | 2024 Paris | 01:11:19 | |
| Warren Neil | 2023 München | 01:11:23 | |
| Scharfe Bob | 2024 Köln | 01:11:02 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 London | 01:24:20 | |
| 2022 London | 01:13:52 | |
| 2024 Manchester | 01:29:15 | |
| 2024 Birmingham | 01:23:28 | |
| 2023 London | 01:16:25 | |
| 2024 Birmingham | 01:29:42 | |
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
