Season 24/25 2024 London (4309) HYROX (3831) Men (2308) Kettlewell James

Kettlewell James Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

GBR GBR Flag Men 30-34 #170009 01:18:27 174th in AG | Top 35.7% 725th | Top 31.4%
-02:43
36:47
Run Total
-00:20
04:36
Avg. Lap
-00:21
03:57
Best Lap
+02:19
35:20
Workout Total
+00:18
04:25
Avg. Workout
+00:30
06:26
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 Kettlewell 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 Kettlewell 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 Kettlewell 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 Kettlewell 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 04:38. Check the detail of the improvement plan below.

01:23 Potential Improvement 29.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:23 05:37 to 04:14 29.9%
Wall Balls 00:46 06:00 to 05:14 16.5%
Farmers Carry 00:37 02:26 to 01:49 13.3%
Sled Pull 00:33 04:37 to 04:04 11.9%
Sled Push 00:32 02:54 to 02:22 11.5%
Rowing 00:24 04:56 to 04:32 8.6%
Ski Erg 00:15 04:28 to 04:13 5.4%
Sandbag Lunges 00:08 04:22 to 04:14 2.9%
Run Total 00:00 36:47 to 36:47 0.0%

Splits Time

Kettlewell James Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 04:19 +01:04 00:00 +00:00
Ski Erg 04:28 05:23 04:20 +00:08 04:19 +01:04
Running 2 03:57 09:51 04:37 -00:40 08:39 +01:12
Sled Push 02:54 13:48 02:40 +00:14 13:16 +00:32
Running 3 04:17 16:42 05:00 -00:43 15:56 +00:46
Sled Pull 04:37 20:59 04:26 +00:11 20:56 +00:03
Running 4 04:26 25:36 04:59 -00:33 25:22 +00:14
Burpees Broad Jump 05:37 30:02 04:38 +00:59 30:21 -00:19
Running 5 04:30 35:39 05:07 -00:37 34:59 +00:40
Rowing 04:56 40:09 04:39 +00:17 40:06 +00:03
Running 6 04:32 45:05 05:01 -00:29 44:45 +00:20
Farmers Carry 02:26 49:37 02:01 +00:25 49:46 -00:09
Running 7 04:35 52:03 05:00 -00:25 51:47 +00:16
Sandbag Lunges 04:22 56:38 04:33 -00:11 56:47 -00:09
Running 8 05:11 01:01:00 05:27 -00:16 01:01:20 -00:20
Wall Balls 06:00 01:06:11 05:44 +00:16 01:06:47 -00:36
Roxzone 06:26 01:18:27 05:56 +00:30 01:18:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

James, you put in a solid performance at the 2024 London Hyrox event, finishing with an overall time of 01:18:27. You placed 725th out of 2309 athletes, which puts you in the top 31% overall, and 174th in your age group, a commendable top 35% out of 487 athletes. Your Total Running Time of 00:36:47 is impressive and shows you have a runner's profile, being 02:47 faster than average. However, pacing is key in Hyrox, and it seems you started a bit slower than the average in Running 1, which might have set you back early.

While you excelled in running, particularly in Running 2 and Running 3, your strength segments could use some work. You took a bit longer than average in several of those areas, leading to lost time. Remember, in Hyrox, it's not just about speed; it’s about maintaining that speed through the strength challenges. You can’t outrun a poor sled push! 😄

Segments to Improve:
  • Burpees Broad Jump: 00:05:37 (00:59 slower than average)
  • Wall Balls: 00:06:00 (00:16 slower than average)
  • Farmers Carry: 00:02:26 (00:25 slower than average)
  • Sled Pull: 00:04:37 (00:11 slower than average)
  • Sled Push: 00:02:54 (00:13 slower than average)
  • Rowing: 00:04:56 (00:17 slower than average)

Now let’s unpack these segments and turn them into strengths!

Burpees Broad Jump:

With a split nearly a minute slower than average, it’s clear this is an area for improvement. Focus on increasing your explosive power and efficiency in transitions. Try these drills:

  • Burpee Box Jumps: Incorporate box jumps after burpees to build explosive power.
  • Interval Training: Set a timer for 20 seconds of burpees followed by 10 seconds of rest, repeat for 8-10 rounds to improve speed and endurance.
  • Form Corrections: Ensure your burpee form is tight. Keep your chest up and engage your core to prevent slowdowns.
Wall Balls:

This segment can be a game-changer. Focus on your squat depth and throw mechanics:

  • Weighted Squats: Build strength in your legs with heavier squats to improve your wall ball throw.
  • Wall Ball Practice: Increase the number of reps in your training sessions, focusing on a consistent rhythm.
  • Technique Drills: Work on your squat depth and hip drive to maximize the throw height.
Farmers Carry:

To improve your Farmers Carry, focus on grip strength and core stability:

  • Farmers Walk Variations: Use different weights and distances to simulate race conditions.
  • Deadlifts: Incorporate deadlifts into your routine to build overall strength, which will help in the Farmers Carry.
  • Core Work: Engage in planks and rotational exercises to bolster your core stability.
Sled Push & Sled Pull:

Both sled segments indicate a need for strength endurance:

  • Heavy Sled Push/Pull: Incorporate heavy sled pushes and pulls into your training to build the necessary muscle endurance.
  • Interval Pushes: Perform short, intense sled pushes with minimal rest between to simulate race fatigue.
  • Leg Strength: Focus on squats and lunges to improve power in your legs for these segments.
Rowing:

Rowing performance can be enhanced by focusing on your technique and pacing:

  • Technique Focus: Make sure your strokes are efficient; pull with your legs first, then engage your core and arms.
  • Interval Training: Incorporate 500m sprints followed by short rest periods to build endurance.
  • Strength Training: Combine rowing with leg and back strength training to improve overall power.
Race Strategies:

To optimize your race performance, consider these strategies:

  • Pacing Strategy: Start with a controlled pace, especially in Running 1. You can afford to pick it up in subsequent running segments.
  • Transition Efficiency: Work on quick transitions between exercises. This will save precious seconds! Think of it as a relay race—every second counts.
  • Mindset Conditioning: Embrace the grind! Remember, “The only easy day was yesterday.” Keep pushing through the tough moments.
Conclusion:

James, you're on the cusp of breaking into a new level of performance. With your strong running base, it's time to level up your strength segments to match your speed. Remember, Hyrox is a true test of fitness, and every second counts. You’ve got the foundation; now it’s about building the house. Train hard, stay focused, and keep that competitive spirit alive! 💪

“You are never too old to set another goal or to dream a new dream.” — C.S. Lewis

Embrace the journey, and let’s crush it at the next race! You’ve got this. The Rox-Coach is here to help you every step of the way! 🏆

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
Osterloh Ricky 2024 Houston 01:18:28
Pitchford Simon 2023 Birmingham 01:18:08
Zoeteman Rob 2023 Rotterdam 01:18:22
Gillen Patrick 2023 Dallas 01:18:55
Murphy Tony 2024 Glasgow 01:18:37
Punton David 2022 Manchester 01:18:27
Rapp Alexander 2022 Frankfurt 01:18:06
Wheelhouse Jody 2022 London 01:18:49
Ghielen Roel 2024 Maastricht 01:18:01
Stoney Peter 2022 London 01:17:59

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Stockholm 01:12:54
2023 Dublin 01:22:52
2023 London 01:15:19

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