Josh Cooper Hyrox Result

Dive into this athlete’s performance at 2023 World Championships 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 541 similar athletes.

Compare With Another Athlete

Performance Highlights

GBR Flag Josh Cooper Man Men 30-34 #145030 01:13:40 63rd in AG | Top 72.4% 226th | Top 52.2%
+05:13
40:51
Run Total
+00:39
05:06
Avg. Lap
-00:06
03:44
Best Lap
-03:58
29:02
Workout Total
-00:30
03:37
Avg. Workout
-01:10
03:51
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 71.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 62.
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Percentile based on all the athletes who competed in Hyrox Pro Men

Run, Baby, Run!

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!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 224 to 345.
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Based on 541 athletes with similar finish time in Hyrox Pro Men

Station Showdown

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 108 to 350.
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Based on 541 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

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.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -97 to 103.
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Based on 541 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4307 to 4776.
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Spread of Splits Time

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.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 839.
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Percentile based on all the athletes who competed in Hyrox Pro 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 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 performance we identified a possible improvement of 07:06. Check the detail of the improvement plan below.

06:19 Potential Improvement 89.0% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 693.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Run Total 06:19 (From 40:51 to 34:32) 89.0%
Sled Push 00:37 (From 03:32 to 02:55) 8.7%
Wall Balls 00:05 (From 05:25 to 05:20) 1.2%
Ski Erg 00:04 (From 04:03 to 03:59) 0.9%
Farmers Carry 00:01 (From 01:48 to 01:47) 0.2%
Sled Pull 00:00 (From 04:14 to 04:14) 0.0%
BBJ 00:00 (From 02:11 to 02:11) 0.0%
Rowing 00:00 (From 04:07 to 04:07) 0.0%
Sandbag Lunges 00:00 (From 03:42 to 03:42) 0.0%

Splits Time

Josh Cooper Perfect Race
Splits Total Average Total
Running 1 03:44 00:00 03:52 -00:08 00:00 +00:00
Ski Erg 04:03 03:44 04:04 -00:01 03:52 -00:08
Running 2 04:48 07:47 04:09 +00:39 07:56 -00:09
Sled Push 03:32 12:35 03:18 +00:14 12:05 +00:30
Running 3 05:09 16:07 04:30 +00:39 15:23 +00:44
Sled Pull 04:14 21:16 05:20 -01:06 19:53 +01:23
Running 4 05:16 25:30 04:31 +00:45 25:13 +00:17
Burpees Broad Jump 02:11 30:46 03:48 -01:37 29:44 +01:02
Running 5 05:27 32:57 04:36 +00:51 33:32 -00:35
Rowing 04:07 38:24 04:21 -00:14 38:08 +00:16
Running 6 05:19 42:31 04:32 +00:47 42:29 +00:02
Farmers Carry 01:48 47:50 01:57 -00:09 47:01 +00:49
Running 7 05:27 49:38 04:36 +00:51 48:58 +00:40
Sandbag Lunges 03:42 55:05 04:22 -00:40 53:34 +01:31
Running 8 05:45 58:47 04:53 +00:52 57:56 +00:51
Wall Balls 05:25 01:04:32 05:50 -00:25 01:02:49 +01:43
Roxzone 03:51 01:13:40 05:01 -01:10 01:13:40
Based on 541 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Josh Cooper had a solid performance in the Hyrox race at the 2023 World Championships in Manchester. He finished with an overall rank of 226, which places him in the top 29% of 763 athletes. In his age group (30-34), he ranked 63rd, putting him in the top 42% of 147 athletes. His overall time was 01:13:40, with a total running time of 00:40:51, which was 04:17 slower than the average.

Josh's best running lap was 00:03:44, which was 00:15 faster than the average. This indicates that he has good speed and endurance in shorter distances. However, he struggled in some of the other running segments, which we will address in the following sections.

Segments to Improve


1. Run Total:
Josh lost significant time in the overall running segment, being 04:17 slower than the average. This suggests that he should focus on improving his overall fitness and endurance. Incorporating longer distance runs into his training routine will help him build the necessary stamina to perform better in this segment.

2. Running 7:
This segment was one of the slowest for Josh, being 00:45 slower than the average. To improve his performance in this segment, he should focus on interval training, incorporating both high-intensity sprints and longer endurance runs. Hill sprints and tempo runs can also help him develop the necessary speed and endurance for this segment.

3. Sled Push:
Josh lost 00:41 more than the average in this segment. To improve his sled push performance, he should focus on strengthening his lower body, particularly his quadriceps and glutes. Exercises such as squats, lunges, and deadlifts can help him build the necessary strength. Additionally, practicing proper sled pushing technique, including using his whole body to generate power, will help him become more efficient in this segment.

4. Running 5 and 6:
These segments were slower for Josh, being 00:40 and 00:37 slower than the average, respectively. To improve his performance in these segments, he should focus on incorporating interval training and speed work into his training routine. This can include sprint intervals, hill repeats, and fartlek runs. Additionally, working on his running form and technique, such as maintaining a strong and efficient stride, will help him become faster and more efficient.

5. Running 4 and 8:
These segments were also slower for Josh, being 00:36 and 00:32 slower than the average, respectively. Similar to the previous segments, incorporating interval training and speed work into his training routine will help him improve his performance. Additionally, focusing on building strength in his legs and core through exercises like squats, lunges, and planks will help him maintain good form and endurance during these segments.

Strategies


1. Pacing:
It is important for Josh to find a balance between pushing himself to go faster and maintaining a sustainable pace throughout the race. It may be beneficial for him to start the race at a slightly slower pace to conserve energy for the later segments. He can then gradually increase his speed as the race progresses.

2. Transitions:
To improve his overall race time, Josh should aim to minimize the time spent in the roxzone (transition zones). This can be achieved by practicing efficient transitions during training, ensuring that he is prepared and organized for each new segment.

3. Mental Preparation:
Hyrox races can be physically and mentally challenging. Josh should focus on mental preparation techniques such as visualization, positive affirmations, and setting specific goals for each segment. This will help him stay focused and motivated throughout the race.

4. Nutrition and Hydration:
Proper fueling and hydration are key for optimal performance in endurance events. Josh should ensure that he is adequately fueling his body before and during the race, consuming a balanced diet with carbohydrates for energy and protein for muscle recovery. Staying hydrated throughout the race is also crucial, so he should have a hydration plan in place.

By implementing these strategies and focusing on specific areas of improvement, Josh can enhance his performance in future Hyrox races. Regular practice of the suggested exercises, drills, and training routines will help him build the necessary strength, endurance, and speed to excel in the race.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.

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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 71.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 62.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Janick Schulze 2024 Nice 01:13:14
Kevin Swanepoel 2024 London 01:13:28
Jeroen Hillewaere 2021 Amsterdam 01:14:00
Adrien Beulay 2024 Bordeaux 01:13:49
Sam Bellhouse 2025 Las Vegas 01:14:04
Adedeji Olusanya 2023 Karlsruhe 01:14:07
Daniel Gutierrez Praena 2021 Madrid 01:13:42
Urko Villasante Moreno 2023 Barcelona 01:13:16
Tommy Newitt 2022 London 01:14:07
Mickaël Ropert 2024 Paris 01:13:15
Other Results from this athlete
2022 Manchester Josh Cooper 01:12:42
2023 London Josh Cooper 01:06:08
2022 Birmingham Josh Cooper 01:06:10
2024 Birmingham Josh Cooper 01:27:23
2024 London Josh Cooper 01:31:42
2024 Manchester Sean Mccormack, Josh Cooper 01:09:38
2024 London Josh Cooper, James Henney 01:16:50
2023 Singapore Josh Cooper, Robin Goh 01:25:37
2024 London Josh Cooper, Daniel Akinrinbola 01:01:08
2023 London Josh Cooper, Lauren Oliver 01:13:54
2022 London Josh Cooper, Gary Williams 59:59
2022 London Josh Cooper, Gary Williams 56:26
2022 Las Vegas Josh Cooper, Gary Williams 56:01
2021 Birmingham Josh Cooper, Gary Williams 01:00:24

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