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 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!
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.
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 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.
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 his 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 06:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 03:44 (From 10:23 to 06:39) | 61.5% |
| Sandbag Lunges | 01:10 (From 06:25 to 05:15) | 19.2% |
| Rowing | 00:28 (From 05:20 to 04:52) | 7.7% |
| Ski Erg | 00:25 (From 04:54 to 04:29) | 6.9% |
| Sled Push | 00:11 (From 03:08 to 02:57) | 3.0% |
| Sled Pull | 00:06 (From 05:09 to 05:03) | 1.6% |
| BBJ | 00:00 (From 05:25 to 05:25) | 0.0% |
| Farmers Carry | 00:00 (From 02:12 to 02:12) | 0.0% |
| Run Total | 00:00 (From 41:14 to 41:14) | 0.0% |
| Hall James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:20 | 00:00 | 04:46 -00:26 | 00:00 +00:00 |
| Ski Erg | 04:54 | 04:20 | 04:31 +00:23 | 04:46 -00:26 |
| Running 2 | 05:04 | 09:14 | 05:10 -00:06 | 09:17 -00:03 |
| Sled Push | 03:08 | 14:18 | 03:04 +00:04 | 14:27 -00:09 |
| Running 3 | 05:10 | 17:26 | 05:38 -00:28 | 17:31 -00:05 |
| Sled Pull | 05:09 | 22:36 | 05:18 -00:09 | 23:09 -00:33 |
| Running 4 | 05:08 | 27:45 | 05:37 -00:29 | 28:27 -00:42 |
| Burpees Broad Jump | 05:25 | 32:53 | 05:49 -00:24 | 34:04 -01:11 |
| Running 5 | 05:17 | 38:18 | 05:49 -00:32 | 39:53 -01:35 |
| Rowing | 05:20 | 43:35 | 04:56 +00:24 | 45:42 -02:07 |
| Running 6 | 05:16 | 48:55 | 05:39 -00:23 | 50:38 -01:43 |
| Farmers Carry | 02:12 | 54:11 | 02:18 -00:06 | 56:17 -02:06 |
| Running 7 | 05:15 | 56:23 | 05:38 -00:23 | 58:35 -02:12 |
| Sandbag Lunges | 06:25 | 01:01:38 | 05:30 +00:55 | 01:04:13 -02:35 |
| Running 8 | 05:48 | 01:08:03 | 06:21 -00:33 | 01:09:43 -01:40 |
| Wall Balls | 10:23 | 01:13:51 | 07:00 +03:23 | 01:16:04 -02:13 |
| Roxzone | 06:28 | 01:30:34 | 07:30 -01:02 | 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 | |||
|---|---|---|---|
| Thompson Christopher | 2021 Chicago | 01:30:04 | |
| Tint Will | 2023 London | 01:30:05 | |
| Lane Luke | 2024 London | 01:30:13 | |
| De Bels Eron | 2024 Rotterdam | 01:30:34 | |
| Harrison James | 2024 Hong Kong | 01:30:30 | |
| Higgins Sean | 2024 Paris | 01:30:18 | |
| Cunniffe Cathal | 2024 Dublin | 01:30:05 | |
| Göhringer Steve Austin | 2018 Hamburg | 01:30:40 | |
| Meek Kieron | 2024 Cape Town | 01:30:52 | |
| Manca Mattia | 2024 Rimini | 01:30:42 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London Hall James | 01:39:27 | |
| 2023 Warschau Hall James | 01:46:19 | |
| 2024 Sports Direct HYROX London Hall James | 01:30:42 | |
| 2024 Marseille Hall James | 01:29:52 | |
| 2024 Birmingham Knight Richard, Hall James | 01:20:04 | |
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Hall James
