Season 23/24 2023 Birmingham (1902) HYROX (1703) Men (1171) Blackburn James

Blackburn James Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 30-34 #105004 01:19:57 87th in AG | Top 38.8% 330th | Top 28.2%
+01:04
41:17
Run Total
+00:09
05:10
Avg. Lap
-00:33
03:48
Best Lap
-00:23
33:17
Workout Total
-00:03
04:09
Avg. Workout
-00:39
05:28
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 Blackburn 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 Blackburn 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 Blackburn 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 Blackburn 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 04:50. Check the detail of the improvement plan below.

02:13 Potential Improvement 45.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:13 41:17 to 39:04 45.9%
Burpees Broad Jump 01:23 05:48 to 04:25 28.6%
Sandbag Lunges 00:32 04:54 to 04:22 11.0%
Farmers Carry 00:23 02:15 to 01:52 7.9%
Sled Push 00:19 02:45 to 02:26 6.6%
Ski Erg 00:00 04:07 to 04:07 0.0%
Sled Pull 00:00 03:42 to 03:42 0.0%
Rowing 00:00 04:33 to 04:33 0.0%
Wall Balls 00:00 05:13 to 05:13 0.0%

Splits Time

Blackburn James Perfect Race
Splits Total Average Total
Running 1 03:48 00:00 04:21 -00:33 00:00 +00:00
Ski Erg 04:07 03:48 04:21 -00:14 04:21 -00:33
Running 2 05:00 07:55 04:43 +00:17 08:42 -00:47
Sled Push 02:45 12:55 02:43 +00:02 13:25 -00:30
Running 3 05:21 15:40 05:05 +00:16 16:08 -00:28
Sled Pull 03:42 21:01 04:32 -00:50 21:13 -00:12
Running 4 05:20 24:43 05:05 +00:15 25:45 -01:02
Burpees Broad Jump 05:48 30:03 04:48 +01:00 30:50 -00:47
Running 5 05:18 35:51 05:13 +00:05 35:38 +00:13
Rowing 04:33 41:09 04:40 -00:07 40:51 +00:18
Running 6 05:21 45:42 05:06 +00:15 45:31 +00:11
Farmers Carry 02:15 51:03 02:02 +00:13 50:37 +00:26
Running 7 05:17 53:18 05:04 +00:13 52:39 +00:39
Sandbag Lunges 04:54 58:35 04:40 +00:14 57:43 +00:52
Running 8 05:56 01:03:29 05:33 +00:23 01:02:23 +01:06
Wall Balls 05:13 01:09:25 05:54 -00:41 01:07:56 +01:29
Roxzone 05:28 01:19:57 06:07 -00:39 01:19:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


James Blackburn had a solid performance in the 2023 Birmingham Hyrox race, finishing in the top 19% overall and top 26% in his age group. His overall time of 01:19:57 was respectable, but there are areas where he can improve to further enhance his performance.

James' total running time of 00:41:17 was 02:28 slower than the average for his finish time. This indicates that he may need to focus more on his overall fitness and transition time to improve his performance in the roxzone. Additionally, his best running lap time of 00:03:48 suggests that he has good speed and potential as a runner.

Segments to Improve


Based on the splits analysis, the segments where James lost the most time were the Run Total, Burpees Broad Jump, Running 2, Running 6, Sandbag Lunges, Running 4, Running 8, Running 3, and Running 7. Let's dive into each of these segments and provide specific strategies for improvement:

1. Run Total:
James' total running time was slower than average. To improve this segment, he should focus on both his overall fitness and his transition time. Incorporating interval training, such as high-intensity interval training (HIIT) and tempo runs, can help improve his running speed and endurance. Additionally, practicing quick transitions between exercises during training sessions can help him become more efficient during the roxzone.

2. Burpees Broad Jump:
James took 01:22 longer than average in this segment. To improve his performance, he can practice explosive exercises that target the muscles used in the burpees broad jump, such as box jumps and squat jumps. Additionally, focusing on improving his overall strength and power through exercises like deadlifts and plyometric training can help enhance his performance in this segment.

3. Running 2, Running 6, and Running 8:
James was slower than average in these running segments. To improve his running performance, he should incorporate specific running drills into his training routine. These drills can include hill sprints, interval training on a track or treadmill, and tempo runs. By targeting these specific running segments during his training, he can improve his speed and endurance.

4. Sandbag Lunges:
James was 00:17 slower than average in this segment. To improve his performance, he can incorporate exercises that specifically target the muscles used in sandbag lunges. This can include lunges with dumbbells or kettlebells, step-ups with added weight, and single-leg squats. By strengthening these muscles, he can improve his performance in this segment.

Strategies


To improve James' overall race performance, it is important to implement the following strategies:

1. Pacing:
Based on the splits analysis, James had a relatively consistent pace throughout the race. However, he may benefit from adjusting his pacing strategy. Analyzing his split times and identifying segments where he tends to slow down can help him strategize better during the race. He can aim to maintain a more consistent pace throughout the race or strategically push harder during segments where he typically performs well.

2. Hybrid Training:
Based on his overall running time and best running lap time, James has potential as a runner. However, he should also focus on improving his strength and power to excel in the strength-based segments. Incorporating a balanced training program that includes both cardio and strength training can help him become a well-rounded athlete and perform better in all segments of the race.

3. Transitions:
To minimize time lost during transitions in the roxzone, James should practice quick and efficient transitions between exercises during his training sessions. This can include practicing the specific movements and transitions required in the race, such as quickly moving between the sled push and sled pull or setting up for the burpees broad jump efficiently.

In conclusion, James Blackburn had a strong performance in the 2023 Birmingham Hyrox race. To further enhance his performance, he should focus on improving his overall fitness and transition time, as well as targeting specific areas of improvement identified in the splits analysis. Implementing specific training strategies, exercises, and race strategies will help James reach his full potential and continue to excel in future races.

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.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Galligan Conor 2024 Madrid 01:19:58
Monse Steven 2023 Hamburg 01:20:03
Purchase Mal 2024 London 01:19:31
Nojac Landry 2024 Malaga 01:20:07
Afarjancas Benas 2024 Copenhagen 01:19:35
Flynn Paul 2024 Dublin 01:19:47
Ferguson Joseph 2024 Manchester 01:19:35
Tymoszczuk Damian 2024 Katowice 01:20:21
Lee Jonny 2022 London 01:19:53
Van Everdink Richard 2023 Amsterdam 01:19:46

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 London 01:25:48
2024 Manchester 01:14:21
2024 Gdansk 01:35:54
2024 Manchester 01:17:36

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