Dive into this athlete’s performance at 2024 Melbourne 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
244 similar athletes.
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 244 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 244 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Blencowe Joshua'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 Blencowe Joshua'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 244 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 Blencowe Joshua'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 Blencowe Joshua'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
10:06.
Check the detail of the improvement plan below.
Based on 244 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Joshua, you put in a commendable effort at the 2024 Melbourne Hyrox, finishing in 02:07:07. That's a solid time, earning you a rank of 1498 overall and placing you in the top 61% of 2451 competitors. In your age group, you ranked 148, which is top 75% of 197 athletes. You've demonstrated some impressive strengths, especially with your initial run and the Ski Erg, where you crushed the average time!
However, let's talk pacing. You started strong with your first run, clocking in at 3:22, which is noticeably faster than average—great job there! But then, it seems like you hit a bit of a wall after that, especially in the latter running segments. Your total running time of 1:04:38 was 4:09 slower than average, indicating that while you have the speed, you might need to work on your endurance and pacing strategy to maintain that energy throughout the race. You're showing signs of being a hybrid athlete, but you could definitely lean into building more stamina for those later segments. Remember, it's about finishing strong, not just starting fast!
Segments to Improve:
Burpees Broad Jump (00:09:22) - This segment was 14 seconds slower than average, placing you in the 96th percentile. Focus on improving your burpee technique; ensure that you’re jumping explosively and landing softly to conserve energy.
Drills: Practice 10-15 burpee sets with an emphasis on speed and form. Start with 3 sets of 10 reps at a controlled pace, then reduce rest time and increase speed.
Form Correction: Keep your chest up during the jump, and land with slightly bent knees to avoid shock.
Sandbag Lunges (00:08:31) - This segment was only 7 seconds slower than average, but it still leaves room for improvement. Work on your explosive power out of the lunge.
Drills: Incorporate weighted walking lunges into your routine. Aim for 3 sets of 12, gradually increasing the weight.
Form Correction: Ensure that your front knee doesn’t extend beyond your toes during lunges to maintain balance and prevent injury.
Total Running Time (01:04:38) - 4:09 slower than average. This indicates a need for endurance training.
Training Strategy: Incorporate interval training into your weekly routine. Use a mix of long runs (60-90 minutes) and short, fast-paced intervals (30 seconds at max effort, 1 minute rest).
Form Correction: Focus on your breathing technique during runs; try nasal breathing for longer distances to improve stamina.
Race Strategies:
Pacing: Start strong but aim to maintain a steady pace after the first run. Use a watch or a pacing partner to help regulate your speed.
Transition Time: Your Roxzone was 12:30, which is 51 seconds slower than average. Focus on quick transitions by practicing moving between exercises with minimal downtime. Consider setting up mock transitions in training.
Mindset: Embrace the discomfort. As David Goggins says, “You have to be willing to go to war with yourself.” When fatigue sets in, remember why you started and visualize crossing that finish line strong.
Conclusion:
Joshua, you’ve got the foundation to become a formidable Hyrox competitor. Your talent is evident, but to ascend the ranks, you need to sharpen those specific areas. Remember, every setback is a setup for a comeback—let’s turn those slower segments into strengths. Train hard, rest well, and when it gets tough, remind yourself: “You’re not just competing against others; you’re competing against the person you were yesterday.” Keep pushing your limits! 💪💥
As The Rox-Coach, I'm here to help you every step of the way. Let’s crush those goals together! 🏆
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