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 Hendry 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 Hendry James 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 Hendry 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.
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 Hendry 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 05:42. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 01:31 | 05:26 to 03:55 | 26.6% |
| Sled Push | 01:15 | 03:25 to 02:10 | 21.9% |
| Run Total | 00:49 | 37:08 to 36:19 | 14.3% |
| Sled Pull | 00:43 | 04:28 to 03:45 | 12.6% |
| Burpees Broad Jump | 00:38 | 04:27 to 03:49 | 11.1% |
| Ski Erg | 00:35 | 04:42 to 04:07 | 10.2% |
| Rowing | 00:11 | 04:37 to 04:26 | 3.2% |
| Farmers Carry | 00:00 | 01:22 to 01:22 | 0.0% |
| Wall Balls | 00:00 | 04:26 to 04:26 | 0.0% |
| Hendry James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:49 | 00:00 | 04:10 -00:21 | 00:00 +00:00 |
| Ski Erg | 04:42 | 03:49 | 04:16 +00:26 | 04:10 -00:21 |
| Running 2 | 04:33 | 08:31 | 04:27 +00:06 | 08:26 +00:05 |
| Sled Push | 03:25 | 13:04 | 02:34 +00:51 | 12:53 +00:11 |
| Running 3 | 05:05 | 16:29 | 04:49 +00:16 | 15:27 +01:02 |
| Sled Pull | 04:28 | 21:34 | 04:12 +00:16 | 20:16 +01:18 |
| Running 4 | 04:41 | 26:02 | 04:46 -00:05 | 24:28 +01:34 |
| Burpees Broad Jump | 04:27 | 30:43 | 04:22 +00:05 | 29:14 +01:29 |
| Running 5 | 04:39 | 35:10 | 04:54 -00:15 | 33:36 +01:34 |
| Rowing | 04:37 | 39:49 | 04:33 +00:04 | 38:30 +01:19 |
| Running 6 | 04:35 | 44:26 | 04:48 -00:13 | 43:03 +01:23 |
| Farmers Carry | 01:22 | 49:01 | 01:55 -00:33 | 47:51 +01:10 |
| Running 7 | 04:45 | 50:23 | 04:48 -00:03 | 49:46 +00:37 |
| Sandbag Lunges | 05:26 | 55:08 | 04:20 +01:06 | 54:34 +00:34 |
| Running 8 | 05:05 | 01:00:34 | 05:10 -00:05 | 58:54 +01:40 |
| Wall Balls | 04:26 | 01:05:39 | 05:24 -00:58 | 01:04:04 +01:35 |
| Roxzone | 05:02 | 01:14:59 | 05:31 -00:29 | 01:14:59 |
James showed his strength in the running segments, with his best running lap being 00:03:49, which was 14 seconds faster than the average. His running performance overall was solid, with a total running time of 00:37:08. This indicates that he has a good running profile and should continue to focus on his running training.
To improve performance in the Sandbag Lunges segment, James should focus on improving his strength and endurance. Incorporating exercises such as squats, lunges, and deadlifts into his training routine can help build the necessary strength for this segment. Additionally, practicing lunges with a sandbag or weighted object can help simulate the race scenario and improve performance.
In the Sled Push segment, James should work on improving his power and speed. Exercises such as sled pushes, prowler pushes, and explosive movements like squat jumps can help improve his performance in this segment. Additionally, practicing proper technique and body positioning during the sled push can also contribute to better results.
For the Ski Erg segment, James should focus on improving his cardiovascular endurance and stamina. Incorporating high-intensity interval training (HIIT) sessions, such as sprints on the rowing machine or bike, can help improve his cardiovascular fitness. Additionally, incorporating exercises that target the muscles used in skiing, such as lateral lunges and step-ups, can also help improve performance in this segment.
In the Burpees Broad Jump segment, James should work on improving his explosiveness and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his power and explosiveness. Additionally, practicing the technique of the broad jump, focusing on generating power from the legs and maintaining proper form, can also contribute to better performance.
In Running 3, James should focus on improving his endurance and speed. Incorporating interval training, such as tempo runs and fartlek runs, can help improve his cardiovascular fitness and running speed. Additionally, practicing proper running form and technique, such as maintaining an efficient stride and proper breathing, can also contribute to better performance in this segment.
By implementing these strategies and focusing on improving the identified areas of weakness, James can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Elson Jack | 2023 Birmingham | 01:14:44 | |
| Clark Russel | 2024 Brisbane | 01:15:28 | |
| Jafar Mohammad | 2024 Vienna - European Championship | 01:14:53 | |
| Daly Eoghan | 2024 London | 01:14:55 | |
| Stede Martin | 2024 Stuttgart | 01:14:42 | |
| Sproston Sam | 2024 Manchester | 01:15:10 | |
| Gillespie Eoin | 2024 Dublin | 01:14:46 | |
| Tan Yew Meng | 2024 Singapore | 01:15:27 | |
| Webber Adam | 2024 Dubai | 01:14:50 | |
| Steventon John | 2024 Sports Direct HYROX London | 01:15:23 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dublin | 01:21:49 | |
| 2023 Glasgow | 01:19:22 | |
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