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 Short 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 Short 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 Short 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 Short 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 05:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:59 | 08:37 to 05:38 | 57.9% |
| Run Total | 00:52 | 48:06 to 47:14 | 16.8% |
| Rowing | 00:29 | 05:32 to 05:03 | 9.4% |
| Sled Push | 00:22 | 03:40 to 03:18 | 7.1% |
| Ski Erg | 00:20 | 04:59 to 04:39 | 6.5% |
| Sandbag Lunges | 00:07 | 06:01 to 05:54 | 2.3% |
| Burpees Broad Jump | 00:00 | 06:00 to 06:00 | 0.0% |
| Farmers Carry | 00:00 | 02:01 to 02:01 | 0.0% |
| Wall Balls | 00:00 | 06:51 to 06:51 | 0.0% |
| Short James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:07 | 00:00 | 05:04 -00:57 | 00:00 +00:00 |
| Ski Erg | 04:59 | 04:07 | 04:38 +00:21 | 05:04 -00:57 |
| Running 2 | 05:42 | 09:06 | 05:31 +00:11 | 09:42 -00:36 |
| Sled Push | 03:40 | 14:48 | 03:18 +00:22 | 15:13 -00:25 |
| Running 3 | 07:16 | 18:28 | 06:03 +01:13 | 18:31 -00:03 |
| Sled Pull | 08:37 | 25:44 | 05:46 +02:51 | 24:34 +01:10 |
| Running 4 | 06:16 | 34:21 | 06:02 +00:14 | 30:20 +04:01 |
| Burpees Broad Jump | 06:00 | 40:37 | 06:36 -00:36 | 36:22 +04:15 |
| Running 5 | 06:12 | 46:37 | 06:17 -00:05 | 42:58 +03:39 |
| Rowing | 05:32 | 52:49 | 05:06 +00:26 | 49:15 +03:34 |
| Running 6 | 05:41 | 58:21 | 06:07 -00:26 | 54:21 +04:00 |
| Farmers Carry | 02:01 | 01:04:02 | 02:30 -00:29 | 01:00:28 +03:34 |
| Running 7 | 06:02 | 01:06:03 | 06:05 -00:03 | 01:02:58 +03:05 |
| Sandbag Lunges | 06:01 | 01:12:05 | 06:10 -00:09 | 01:09:03 +03:02 |
| Running 8 | 06:54 | 01:18:06 | 07:04 -00:10 | 01:15:13 +02:53 |
| Wall Balls | 06:51 | 01:25:00 | 07:53 -01:02 | 01:22:17 +02:43 |
| Roxzone | 06:52 | 01:38:35 | 08:25 -01:33 | 01:38:35 |
Analyzing his splits, it is evident that James performed well in some segments, while others presented areas for improvement. His best running lap was an impressive 00:04:07, which was 00:41 faster than the average time. This indicates that James has good speed and endurance during short-distance running.
To address the Sled Pull, James can benefit from strength training exercises such as deadlifts, squats, and lunges. These exercises will help him develop the necessary leg and core strength to pull the sled more efficiently. Additionally, practicing proper sled pulling technique, such as maintaining a low center of gravity and using the legs rather than the arms, can further improve his performance.
For Running 3, Running 2, and Running 4, James should focus on endurance training. Incorporating interval training and long-distance runs into his training routine will help him build the necessary stamina to maintain a consistent pace throughout these segments. Hill sprints and tempo runs can also be beneficial in improving his stamina and speed during these running segments.
To address the Rowing and Ski Erg segments, James should work on his upper body strength and technique. Exercises such as seated rows, bent-over rows, and lat pulldowns can help strengthen his back and arms, improving his rowing performance. Additionally, practicing proper form, including maintaining a strong core and using his legs for power, will enhance his efficiency on the rowing machine and Ski Erg.
In addition, James should work on his transitions between segments to minimize time spent in the Roxzone. Improving his overall fitness and practicing efficient transition techniques, such as quickly changing equipment and minimizing rest time, will help him reduce the time lost during these transitions.
Considering James' performance in the Best running Lap, it is evident that he has a strong running profile. However, his Total running time was 02:12 slower than average. To further enhance his running performance, James should incorporate strength training exercises such as squats, lunges, and plyometric exercises into his routine. This will help him build leg strength and power, improving his overall running speed and endurance.
Overall, James Short has shown great potential in the Hyrox race. By addressing the areas of improvement highlighted in the segments analysis and implementing the suggested training strategies and techniques, he can significantly enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Burchfield Scott | 2023 Melbourne | 01:38:21 | |
| Diender Mischa | 2023 Maastricht European Championships | 01:38:56 | |
| Böhme Sven | 2022 Essen | 01:38:05 | |
| Lacey Scott | 2024 Sydney | 01:38:07 | |
| Deans Aaron | 2023 Birmingham | 01:38:18 | |
| Siedler Patric | 2023 Hamburg | 01:38:40 | |
| Klein Holger | 2019 Karlsruhe | 01:38:56 | |
| Viguurs Ivan | 2023 Rotterdam | 01:38:10 | |
| Pennacchioni Alberto | 2024 Rimini | 01:38:06 | |
| Dupuis Pasqualini JeanBaptiste | 2024 Marseille | 01:38:45 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Berlin | 01:09:19 | |
| 2024 Sports Direct HYROX London | 01:11:15 | |
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