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 Hall 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 Hall James'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 Hall 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.
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 Hall 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 06:05. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:44 | 10:23 to 06:39 | 61.4% |
| Sandbag Lunges | 01:10 | 06:25 to 05:15 | 19.2% |
| Rowing | 00:28 | 05:20 to 04:52 | 7.7% |
| Ski Erg | 00:25 | 04:54 to 04:29 | 6.8% |
| Sled Push | 00:11 | 03:08 to 02:57 | 3.0% |
| Sled Pull | 00:07 | 05:09 to 05:02 | 1.9% |
| Burpees Broad Jump | 00:00 | 05:25 to 05:25 | 0.0% |
| Farmers Carry | 00:00 | 02:12 to 02:12 | 0.0% |
| Run Total | 00:00 | 41:14 to 41:14 | 0.0% |
| Hall James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:20 | 00:00 | 04:45 -00:25 | 00:00 +00:00 |
| Ski Erg | 04:54 | 04:20 | 04:31 +00:23 | 04:45 -00:25 |
| Running 2 | 05:04 | 09:14 | 05:10 -00:06 | 09:16 -00:02 |
| Sled Push | 03:08 | 14:18 | 03:04 +00:04 | 14:26 -00:08 |
| Running 3 | 05:10 | 17:26 | 05:38 -00:28 | 17:30 -00:04 |
| Sled Pull | 05:09 | 22:36 | 05:17 -00:08 | 23:08 -00:32 |
| Running 4 | 05:08 | 27:45 | 05:37 -00:29 | 28:25 -00:40 |
| Burpees Broad Jump | 05:25 | 32:53 | 05:49 -00:24 | 34:02 -01:09 |
| Running 5 | 05:17 | 38:18 | 05:49 -00:32 | 39:51 -01:33 |
| Rowing | 05:20 | 43:35 | 04:55 +00:25 | 45:40 -02:05 |
| Running 6 | 05:16 | 48:55 | 05:40 -00:24 | 50:35 -01:40 |
| Farmers Carry | 02:12 | 54:11 | 02:18 -00:06 | 56:15 -02:04 |
| Running 7 | 05:15 | 56:23 | 05:38 -00:23 | 58:33 -02:10 |
| Sandbag Lunges | 06:25 | 01:01:38 | 05:30 +00:55 | 01:04:11 -02:33 |
| Running 8 | 05:48 | 01:08:03 | 06:21 -00:33 | 01:09:41 -01:38 |
| Wall Balls | 10:23 | 01:13:51 | 07:01 +03:22 | 01:16:02 -02:11 |
| Roxzone | 06:28 | 01:30:34 | 07:31 -01:03 | 01:30:34 |
Segment Analysis:
1. Wall Balls: James Hall spent a significant amount of time on Wall Balls, with a time of 00:10:23, which was 03:25 slower than average. To improve in this segment, it is recommended for James to focus on his upper body strength and endurance. Incorporating exercises such as medicine ball squats, overhead presses, and wall ball throws can help improve performance. Additionally, practicing proper form and technique for wall balls can also contribute to a faster time.
2. Sandbag Lunges: James Hall took 00:06:25 for the Sandbag Lunges segment, which was 01:00 slower than average. This segment requires lower body strength and stability. To improve performance, James should incorporate exercises such as walking lunges, Bulgarian split squats, and weighted step-ups into his training routine. Additionally, focusing on core stability exercises can also aid in better performance during the sandbag lunges.
3. Rowing: James Hall's time for the rowing segment was 00:05:20, which was 00:29 slower than average. To improve in this segment, James should focus on building his cardiovascular endurance and rowing technique. Incorporating interval training on the rowing machine can help improve speed and efficiency. Additionally, practicing proper rowing form, including a strong leg drive and efficient arm pull, can contribute to faster times.
4. Ski Erg: James Hall's time for the Ski Erg segment was 00:04:54, which was 00:27 slower than average. To improve in this segment, James should work on his upper body strength and endurance. Exercises such as seated cable rows, lat pulldowns, and tricep dips can help improve performance on the Ski Erg. Additionally, practicing proper technique, including a strong pull and quick recovery, can contribute to faster times.
In conclusion, James Hall had a strong performance in the Hyrox race, finishing in the top 41% of all athletes and his age group. To further enhance his performance, it is recommended for James to focus on improving his upper body strength and endurance for segments such as Wall Balls and Ski Erg. Additionally, working on lower body strength and stability for segments like Sandbag Lunges can also contribute to better performance. Strategies such as maintaining a steady pace and optimizing transition times can also help improve overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Varela Cláudio | 2024 Madrid | 01:30:51 | |
| Kerr Edward | 2024 Brisbane | 01:31:03 | |
| Brighouse Mark | 2023 Valencia | 01:30:33 | |
| Carignano Mirco | 2024 Turin | 01:30:44 | |
| Gibson Kerr | 2023 Glasgow | 01:30:18 | |
| Ruiz Marquez Daniel | 2021 Madrid | 01:30:05 | |
| Hanlon Aidan | 2024 Dublin | 01:30:52 | |
| Bradley Paul | 2023 Dublin | 01:30:22 | |
| Wagner Dennis | 2023 Frankfurt | 01:30:45 | |
| Lazzoppina Joseph | 2024 Sydney | 01:30:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Warschau | 01:46:19 | |
| 2022 London | 01:39:27 | |
| 2024 Marseille | 01:29:52 | |
| 2024 Sports Direct HYROX London | 01:30:42 | |
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