Dive into this athlete’s performance at 2023 Hong Kong 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 Clery Joshua'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 Clery Joshua'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 Clery Joshua'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 Clery Joshua'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 04:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:58 | 40:27 to 37:29 | 65.0% |
| Sled Push | 00:50 | 03:07 to 02:17 | 18.2% |
| Farmers Carry | 00:46 | 02:32 to 01:46 | 16.8% |
| Ski Erg | 00:00 | 04:11 to 04:11 | 0.0% |
| Sled Pull | 00:00 | 03:22 to 03:22 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:33 to 03:33 | 0.0% |
| Rowing | 00:00 | 04:30 to 04:30 | 0.0% |
| Sandbag Lunges | 00:00 | 04:04 to 04:04 | 0.0% |
| Wall Balls | 00:00 | 04:48 to 04:48 | 0.0% |
| Clery Joshua | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:48 | 00:00 | 04:15 -00:27 | 00:00 +00:00 |
| Ski Erg | 04:11 | 03:48 | 04:19 -00:08 | 04:15 -00:27 |
| Running 2 | 04:44 | 07:59 | 04:33 +00:11 | 08:34 -00:35 |
| Sled Push | 03:07 | 12:43 | 02:37 +00:30 | 13:07 -00:24 |
| Running 3 | 05:06 | 15:50 | 04:55 +00:11 | 15:44 +00:06 |
| Sled Pull | 03:22 | 20:56 | 04:21 -00:59 | 20:39 +00:17 |
| Running 4 | 05:05 | 24:18 | 04:53 +00:12 | 25:00 -00:42 |
| Burpees Broad Jump | 03:33 | 29:23 | 04:34 -01:01 | 29:53 -00:30 |
| Running 5 | 05:11 | 32:56 | 05:01 +00:10 | 34:27 -01:31 |
| Rowing | 04:30 | 38:07 | 04:37 -00:07 | 39:28 -01:21 |
| Running 6 | 05:21 | 42:37 | 04:55 +00:26 | 44:05 -01:28 |
| Farmers Carry | 02:32 | 47:58 | 01:59 +00:33 | 49:00 -01:02 |
| Running 7 | 05:25 | 50:30 | 04:53 +00:32 | 50:59 -00:29 |
| Sandbag Lunges | 04:04 | 55:55 | 04:28 -00:24 | 55:52 +00:03 |
| Running 8 | 05:51 | 59:59 | 05:19 +00:32 | 01:00:20 -00:21 |
| Wall Balls | 04:48 | 01:05:50 | 05:41 -00:53 | 01:05:39 +00:11 |
| Roxzone | 06:35 | 01:17:05 | 05:45 +00:50 | 01:17:05 |
Joshua Clery had an impressive performance in the HYROX race in Hong Kong, finishing with an overall time of 01:17:05. He demonstrated his strength and determination by achieving an overall rank of 37, which placed him in the top 7% of 482 athletes. In his age group (25-29), he performed exceptionally well, securing the 4th position out of 89 athletes, placing him in the top 4%.
Joshua's total running time of 00:40:27 was slightly slower than the average, indicating that he may benefit from additional running training to improve his overall fitness. However, his best running lap time of 00:03:48 was 18 seconds faster than the average, suggesting that he has the potential to excel in running with further honing of his skills.
Based on the splits analysis, the segments where Joshua lost the most time were the Run Total, Roxzone, Farmers Carry, Running 7, Running 6, Running 8, Sled Push, and Running 2. These segments require specific attention and improvement to enhance his overall performance in future races.
1. Run Total: Joshua's total running time was 02:41 slower than the average. To improve this segment, he should focus on improving his overall fitness and running endurance. Incorporating interval training, tempo runs, and hill sprints can help him build his aerobic capacity and increase his speed. Additionally, working on his running form and efficiency can lead to time savings during the race.
2. Roxzone: Joshua's Roxzone time was 00:06:35, which was 00:58 slower than the average. This indicates that he may have taken more time to transition between exercises or rested longer. To improve this segment, Joshua should work on his overall fitness level and specifically target his transitions between exercises. Incorporating circuits or interval workouts that mimic the transitions between exercises can help him improve his speed and efficiency.
3. Farmers Carry: Joshua's Farmers Carry time was 00:02:32, which was 00:32 slower than the average. This segment requires a combination of strength and endurance. To improve his Farmers Carry performance, Joshua should focus on strengthening his grip and upper body. Exercises such as deadlifts, farmer's walks, and pull-ups can help him build the necessary strength. Additionally, incorporating cardiovascular exercises like rowing or swimming can improve his endurance.
4. Running 7: Joshua's Running 7 time was 00:05:25, which was 00:32 slower than the average. To improve his performance in this segment, Joshua should focus on building his running endurance. Incorporating long runs, tempo runs, and interval training can help him increase his running speed and efficiency. Additionally, incorporating exercises that target his lower body, such as lunges and squats, can help improve his running performance.
5. Running 6: Joshua's Running 6 time was 00:05:21, which was 00:26 slower than the average. To improve this segment, Joshua should focus on building his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help him improve his running performance. Additionally, incorporating exercises that target his core and upper body, such as planks and push-ups, can help improve his overall strength and running form.
6. Running 8: Joshua's Running 8 time was 00:05:51, which was 00:24 slower than the average. To improve his performance in this segment, Joshua should focus on building his running endurance. Incorporating long runs, tempo runs, and interval training can help him increase his running speed and efficiency. Additionally, incorporating exercises that target his lower body, such as lunges and squats, can help improve his running performance.
7. Sled Push: Joshua's Sled Push time was 00:03:07, which was 00:13 slower than the average. To improve his performance in this segment, Joshua should focus on building his lower body strength. Exercises such as squats, lunges, and deadlifts can help him develop the necessary strength for the sled push. Additionally, incorporating explosive movements like box jumps or plyometric exercises can improve his power and speed.
8. Running 2: Joshua's Running 2 time was 00:04:44, which was 00:12 slower than the average. To improve his performance in this segment, Joshua should focus on building his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs can help him improve his running performance. Additionally, incorporating exercises that target his core and upper body, such as planks and push-ups, can help improve his overall strength and running form.
To enhance Joshua's performance during the race, the following strategies can be implemented:
1. Pacing: Joshua should focus on maintaining a steady pace throughout the race to avoid burning out early on. A conservative start can ensure that he has enough energy to push hard in the later stages. He should aim to maintain a pace that allows him to finish strong.
2. Transitions: Joshua should aim to minimize the time spent in the Roxzone by practicing efficient transitions between exercises. He can simulate race scenarios in training to improve his speed and coordination during transitions.
3. Strength Training: Joshua should incorporate strength training exercises that target his entire body, focusing on both upper and lower body strength. This will help improve his overall performance and enhance his ability to handle the various challenges of the race.
4. Endurance Training: Joshua should prioritize endurance training, specifically targeting his running endurance. Long runs, tempo runs, and interval training should be included in his training program to enhance his cardiovascular fitness and running performance.
5. Recovery: Adequate recovery is crucial for optimal performance. Joshua should prioritize rest days and incorporate techniques such as foam rolling, stretching, and proper nutrition to aid in recovery and prevent injuries.
In conclusion, Joshua Clery displayed an impressive performance in the HYROX race, achieving a high overall rank and a top position in his age group. To further improve his performance, he should focus on areas of improvement such as running, transitions, and specific segments where he lost time. By implementing the suggested training strategies and techniques, Joshua can enhance his overall fitness, running performance, and efficiency during the race.
| Similar Athletes | |||
|---|---|---|---|
| Bigerel Clément | 2023 Paris | 01:17:10 | |
| Luck Nicholas | 2023 London | 01:16:37 | |
| Jonker Wouter | 2022 Amsterdam | 01:16:49 | |
| Deacon Dan | 2022 Birmingham | 01:17:34 | |
| Petrowski Kevin | 2024 Bordeaux | 01:17:10 | |
| Cabrera jr Juan | 2023 Los Angeles | 01:16:53 | |
| Conroy Liam | 2023 Birmingham | 01:16:45 | |
| Plier Yohan | 2024 New York | 01:17:28 | |
| Burdall James | 2023 London | 01:16:49 | |
| Higham Jonny | 2023 Birmingham | 01:16:49 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Cape Town | 01:19:34 | |
| 2023 Hong Kong | 01:25:16 | |
| 2024 Hong Kong | 01:19:26 | |
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