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.
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 Massaro Joe'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 Massaro Joe'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 Massaro Joe'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 Massaro Joe'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 05:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:16 | 07:43 to 05:27 | 39.1% |
| Burpees Broad Jump | 00:56 | 05:23 to 04:27 | 16.1% |
| Sled Pull | 00:49 | 05:02 to 04:13 | 14.1% |
| Sandbag Lunges | 00:32 | 04:56 to 04:24 | 9.2% |
| Sled Push | 00:31 | 02:58 to 02:27 | 8.9% |
| Farmers Carry | 00:22 | 02:15 to 01:53 | 6.3% |
| Rowing | 00:18 | 04:53 to 04:35 | 5.2% |
| Ski Erg | 00:04 | 04:20 to 04:16 | 1.1% |
| Run Total | 00:00 | 38:09 to 38:09 | 0.0% |
| Massaro Joe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:08 | 00:00 | 04:22 -00:14 | 00:00 +00:00 |
| Ski Erg | 04:20 | 04:08 | 04:21 -00:01 | 04:22 -00:14 |
| Running 2 | 04:28 | 08:28 | 04:44 -00:16 | 08:43 -00:15 |
| Sled Push | 02:58 | 12:56 | 02:44 +00:14 | 13:27 -00:31 |
| Running 3 | 04:51 | 15:54 | 05:07 -00:16 | 16:11 -00:17 |
| Sled Pull | 05:02 | 20:45 | 04:34 +00:28 | 21:18 -00:33 |
| Running 4 | 04:33 | 25:47 | 05:06 -00:33 | 25:52 -00:05 |
| Burpees Broad Jump | 05:23 | 30:20 | 04:53 +00:30 | 30:58 -00:38 |
| Running 5 | 04:53 | 35:43 | 05:15 -00:22 | 35:51 -00:08 |
| Rowing | 04:53 | 40:36 | 04:41 +00:12 | 41:06 -00:30 |
| Running 6 | 04:49 | 45:29 | 05:08 -00:19 | 45:47 -00:18 |
| Farmers Carry | 02:15 | 50:18 | 02:03 +00:12 | 50:55 -00:37 |
| Running 7 | 04:52 | 52:33 | 05:06 -00:14 | 52:58 -00:25 |
| Sandbag Lunges | 04:56 | 57:25 | 04:44 +00:12 | 58:04 -00:39 |
| Running 8 | 05:39 | 01:02:21 | 05:35 +00:04 | 01:02:48 -00:27 |
| Wall Balls | 07:43 | 01:08:00 | 05:57 +01:46 | 01:08:23 -00:23 |
| Roxzone | 04:53 | 01:20:27 | 06:07 -01:14 | 01:20:27 |
Joe's total running time of 00:38:09 was particularly impressive, as it was 00:52 faster than the average finish time. This suggests that Joe has a strong running profile and excels in this aspect of the race. His best running lap time of 00:04:08 further emphasizes his running abilities.
- Strength Training: Given Joe's strong running performance and the areas of improvement identified in the Wall Balls, Burpees Broad Jump, Rowing, and Sandbag Lunges segments, it is recommended that Joe incorporates specific strength training exercises into his training routine. This will help him build the necessary strength and power required for these segments. Implementing a well-rounded strength training program that targets both upper and lower body muscles, as well as core stability, will enhance Joe's overall performance in the race.
- Transition Efficiency: The Roxzone time of 00:04:53 was 01:10 faster than the average, indicating that Joe had efficient transitions between the exercise zones. To maintain this advantage and further optimize his race performance, Joe should continue to focus on improving his transition times. Practicing quick and smooth transitions during training sessions, as well as incorporating specific drills that simulate the race conditions, will help Joe shave off valuable seconds during the transitions.
In conclusion, Joe Massaro had a strong performance in the 2023 London Hyrox race, demonstrating his running capabilities and overall fitness level. To further enhance his performance, Joe should focus on improving his strength and endurance in specific segments such as Wall Balls, Burpees Broad Jump, Rowing, and Sandbag Lunges. Incorporating targeted exercises, drills, and form corrections will help Joe turn these segments into strengths. Additionally, maintaining efficient transitions and implementing effective race strategies will contribute to improved performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Pirotte Olivier | 2024 Milan | 01:20:10 | |
| Guillot Maxime | 2023 Paris | 01:20:14 | |
| St John Daniel | 2022 Manchester | 01:20:41 | |
| Abric Benjamin | 2024 Karlsruhe | 01:20:03 | |
| Mckay Mooney Conor | 2024 Milan | 01:20:11 | |
| Walmsley Rob | 2024 Manchester | 01:20:01 | |
| Harris Martin | 2024 Sydney | 01:20:47 | |
| Howell Jake | 2023 Dallas | 01:20:01 | |
| Spalding Ross | 2024 Glasgow | 01:19:59 | |
| Subotic Boris | 2023 Stuttgart | 01:20:15 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Gdansk | 01:06:13 | |
| 2024 Paris | 01:07:27 | |
| 2024 Glasgow | 01:09:50 | |
| 2024 World Championships Nice | 01:12:27 | |
| 2023 London | 01:43:32 | |
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
