Dive into this athlete’s performance at 2023 Birmingham 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 Ames 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 Ames 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 Ames 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 Ames 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 03:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:49 | 47:54 to 46:05 | 48.7% |
| Sandbag Lunges | 00:41 | 06:21 to 05:40 | 18.3% |
| Sled Push | 00:22 | 03:33 to 03:11 | 9.8% |
| Rowing | 00:21 | 05:20 to 04:59 | 9.4% |
| Sled Pull | 00:14 | 05:40 to 05:26 | 6.3% |
| Wall Balls | 00:10 | 07:26 to 07:16 | 4.5% |
| Burpees Broad Jump | 00:04 | 06:07 to 06:03 | 1.8% |
| Farmers Carry | 00:03 | 02:25 to 02:22 | 1.3% |
| Ski Erg | 00:00 | 04:16 to 04:16 | 0.0% |
| Ames Joe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:11 | 00:00 | 04:58 -00:47 | 00:00 +00:00 |
| Ski Erg | 04:16 | 04:11 | 04:36 -00:20 | 04:58 -00:47 |
| Running 2 | 05:10 | 08:27 | 05:23 -00:13 | 09:34 -01:07 |
| Sled Push | 03:33 | 13:37 | 03:13 +00:20 | 14:57 -01:20 |
| Running 3 | 05:28 | 17:10 | 05:52 -00:24 | 18:10 -01:00 |
| Sled Pull | 05:40 | 22:38 | 05:33 +00:07 | 24:02 -01:24 |
| Running 4 | 06:01 | 28:18 | 05:53 +00:08 | 29:35 -01:17 |
| Burpees Broad Jump | 06:07 | 34:19 | 06:18 -00:11 | 35:28 -01:09 |
| Running 5 | 07:03 | 40:26 | 06:07 +00:56 | 41:46 -01:20 |
| Rowing | 05:20 | 47:29 | 05:03 +00:17 | 47:53 -00:24 |
| Running 6 | 06:28 | 52:49 | 05:55 +00:33 | 52:56 -00:07 |
| Farmers Carry | 02:25 | 59:17 | 02:26 -00:01 | 58:51 +00:26 |
| Running 7 | 06:31 | 01:01:42 | 05:54 +00:37 | 01:01:17 +00:25 |
| Sandbag Lunges | 06:21 | 01:08:13 | 05:53 +00:28 | 01:07:11 +01:02 |
| Running 8 | 07:05 | 01:14:34 | 06:49 +00:16 | 01:13:04 +01:30 |
| Wall Balls | 07:26 | 01:21:39 | 07:38 -00:12 | 01:19:53 +01:46 |
| Roxzone | 06:40 | 01:35:38 | 08:07 -01:27 | 01:35:38 |
Joe's total running time of 00:47:54 is 02:39 slower than the average, indicating potential areas of improvement in his running abilities. However, he did have a faster split in Running 1, finishing 00:33 faster than the average. This suggests that Joe has the potential to excel in running, but he needs to focus on maintaining this pace throughout the race.
To improve in the running segments, Joe should incorporate specific training techniques and exercises to enhance his overall running performance. This could include interval training, tempo runs, and hill repeats to improve speed, endurance, and power. Additionally, working on running form and technique can help him become more efficient and reduce time lost during the race.
For the Sandbag Lunges segment, Joe should focus on building strength and endurance in his lower body. Exercises such as squats, lunges, and step-ups can help improve his performance in this segment. He should also work on maintaining good posture and form during lunges to maximize efficiency.
In the Rowing segment, Joe can benefit from incorporating rowing-specific workouts into his training routine. This can help improve his rowing technique, power, and endurance. Incorporating exercises such as bent-over rows, cable rows, and kettlebell swings can also help strengthen the muscles used during rowing.
Joe should also pay attention to his transitions in the Roxzone. Improving his overall fitness and reducing transition times can help him gain an advantage over his competitors. Incorporating circuit training and practicing quick transitions between exercises can help improve his overall fitness and efficiency.
Additionally, Joe should consider the race as a whole and strategically plan his efforts in each segment. He should identify segments where he can push harder to gain time and segments where he should conserve energy to avoid fatigue. This strategic approach can help him optimize his overall race performance.
In conclusion, Joe Ames performed well in the HYROX race in Birmingham, but there are areas where he can improve to enhance his performance. By focusing on improving his running abilities, specifically in the segments where he lost the most time, incorporating specific training techniques and exercises, and implementing strategic race strategies, Joe can aim for even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lübbert Bahne | 2020 Hannover | 01:36:08 | |
| Bakker GertJan | 2024 Frankfurt | 01:36:06 | |
| Higgins Jude | 2024 Glasgow | 01:35:56 | |
| Yip Henry | 2024 Singapore | 01:35:17 | |
| Maleedy Christian | 2024 London | 01:36:08 | |
| Luque Crespo Francisco | 2023 Barcelona | 01:35:49 | |
| Paterson Gary | 2024 Glasgow | 01:35:16 | |
| Sandhu Suki | 2024 Berlin | 01:35:45 | |
| Mcdaid Liam | 2023 Manchester | 01:35:09 | |
| Ng Ding Jie | 2024 Hong Kong | 01:35:19 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:23:54 | |
| 2024 Manchester | 01:22:30 | |
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
