Conroy James Hyrox Result

Dive into this athlete’s performance at 2023 Dubai 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 Man 25-29 #114006 01:12:56 7th in AG | Top 17.1% 27th | Top 10.0%
+01:57
38:54
Run Total
+00:15
04:52
Avg. Lap
-00:03
04:00
Best Lap
-00:26
30:21
Workout Total
-00:03
03:47
Avg. Workout
-01:25
03:46
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.

Chart

Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 58.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 240 to 323.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 112 to 367.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Conroy James's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Conroy James hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Chart

Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -85 to 92.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Chart

Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4248 to 4904.
End of interactive chart.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Conroy James’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

Chart

Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 Conroy 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 06:42. Check the detail of the improvement plan below.

03:23 Potential Improvement 50.5% Focus During Training

Chart

Bar chart with 61 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1800 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 12 to 2684.
CurrentTarget
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:23 38:54 to 35:31 50.5%
Wall Balls 01:29 06:07 to 04:38 22.1%
Sandbag Lunges 00:47 04:34 to 03:47 11.7%
Farmers Carry 00:36 02:14 to 01:38 9.0%
Sled Push 00:12 02:17 to 02:05 3.0%
Burpees Broad Jump 00:12 03:51 to 03:39 3.0%
Rowing 00:03 04:26 to 04:23 0.7%
Ski Erg 00:00 03:54 to 03:54 0.0%
Sled Pull 00:00 02:58 to 02:58 0.0%

Splits Time

Conroy James Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 04:04 -00:04 00:00 +00:00
Ski Erg 03:54 04:00 04:14 -00:20 04:04 -00:04
Running 2 04:35 07:54 04:23 +00:12 08:18 -00:24
Sled Push 02:17 12:29 02:29 -00:12 12:41 -00:12
Running 3 05:02 14:46 04:41 +00:21 15:10 -00:24
Sled Pull 02:58 19:48 04:06 -01:08 19:51 -00:03
Running 4 04:46 22:46 04:40 +00:06 23:57 -01:11
Burpees Broad Jump 03:51 27:32 04:10 -00:19 28:37 -01:05
Running 5 05:03 31:23 04:47 +00:16 32:47 -01:24
Rowing 04:26 36:26 04:31 -00:05 37:34 -01:08
Running 6 05:09 40:52 04:41 +00:28 42:05 -01:13
Farmers Carry 02:14 46:01 01:52 +00:22 46:46 -00:45
Running 7 04:58 48:15 04:40 +00:18 48:38 -00:23
Sandbag Lunges 04:34 53:13 04:10 +00:24 53:18 -00:05
Running 8 05:23 57:47 05:02 +00:21 57:28 +00:19
Wall Balls 06:07 01:03:10 05:15 +00:52 01:02:30 +00:40
Roxzone 03:46 01:12:56 05:11 -01:25 01:12:56
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


James Conroy performed well in the 2023 Dubai Hyrox race, finishing with an overall rank of 27 out of 359 athletes, which places him in the top 7% of participants. In his age group (25-29), he achieved a rank of 7 out of 55 athletes, placing him in the top 12%. His overall time of 01:12:56 is commendable, showing good endurance and determination.

However, there are areas where James can improve his performance. His total running time of 00:38:54 is 02:48 slower than the average for his finish time. This indicates that he could benefit from focusing on improving his running speed and efficiency. Additionally, his best running lap time of 00:04:00 suggests that he has the potential to perform even better in this area.

Segments to Improve


Based on the splits analysis, the following segments showed the most time lost for James: Run Total, Wall Balls, Running 6, Sandbag Lunges, Running 3, Running 7, Farmers Carry, Running 5, Running 2, and Running 8. Let's delve into each segment and provide specific training strategies and techniques to enhance performance:

1. Run Total:
James lost a significant amount of time in this segment. To improve overall fitness and reduce transition time, he should focus on interval training, incorporating both speed and endurance workouts. High-intensity interval training (HIIT) can help improve running speed and stamina. Additionally, practicing quick transitions between exercises during training sessions can help minimize time lost during the race.

2. Wall Balls:
James struggled with this segment, losing 00:46 compared to the average time. To improve performance, he should focus on strengthening his lower body and core muscles. Exercises such as squats, lunges, and medicine ball throws can help build strength and power. Additionally, practicing wall balls with proper form and technique is crucial for efficiency.

3. Running 6:
James lost 00:30 in this segment. To improve running performance, he should incorporate hill training into his workouts. Hill sprints and uphill running can help build leg strength and improve running speed. Tempo runs and fartlek training can also be beneficial in improving endurance and pacing.

4. Sandbag Lunges:
James lost 00:26 in this segment. To enhance performance, he should focus on strengthening his lower body muscles, particularly the quadriceps, hamstrings, and glutes. Exercises such as lunges, squats, and deadlifts can help build strength and stability. Adding weighted lunges to his training routine can specifically target the muscles used during sandbag lunges.

5. Running 3, Running 7, Running 5, Running 2, and Running 8:
James lost varying amounts of time in these running segments. To improve running speed and endurance, he should incorporate a mix of interval training, tempo runs, and long-distance runs into his training program. Interval training can help improve speed, while tempo runs and long-distance runs can enhance endurance.

Strategies


During the race, James should focus on pacing himself appropriately to avoid burning out too early. It's important to find a balance between pushing hard and conserving energy for the later segments. Implementing a strategy of starting at a slightly slower pace and gradually increasing intensity can help maintain a steady performance throughout the race.

Additionally, James should pay attention to his form and technique during each exercise. Proper form not only ensures efficiency but also reduces the risk of injuries. Practicing each exercise with correct form during training sessions will help engrain the proper movement patterns and allow for smoother, faster transitions during the race.

In summary, James Conroy showed strong performance in the 2023 Dubai Hyrox race. To improve his overall performance, he should focus on improving his running speed and efficiency. Specific training strategies and techniques have been provided for the segments where he lost the most time. Implementing these suggestions, along with proper pacing and form during the race, can help James achieve even better results in future competitions.

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.

Chart

Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 58.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Leighton Sam 2024 Madrid 01:13:07
Duault Romain 2024 Bordeaux 01:13:19
Viero Patrizio 2023 Wien 01:12:30
Vincent Samuel 2023 London 01:12:41
Whalan Jacob 2024 Melbourne 01:13:25
Rückert Nico 2024 Frankfurt 01:12:33
Mouly Yoan 2023 Madrid 01:12:39
Wornham Jamie 2024 Madrid 01:12:43
Ho Haoyang 2024 Singapore 01:12:57
Gouws Ethan 2024 Cape Town 01:12:58

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Dubai 01:05:26

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download