Lawrence James Hyrox Result

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 60 similar athletes.

Performance Highlights

GBR GBR Flag Men 45-49 #212047 01:59:41 21st in AG | Top 95.5% 314th | Top 97.8%
-05:32
49:30
Run Total
-00:41
06:11
Avg. Lap
-01:01
04:04
Best Lap
+07:51
01:02:02
Workout Total
+00:59
07:45
Avg. Workout
-02:12
08:16
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 51 to 100.
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Percentile based on all the athletes who competed in Hyrox Pro 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!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 244 to 548.
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Based on 60 athletes with similar finish time in Hyrox Pro 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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 204 to 715.
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Based on 60 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

Here’s the full breakdown of Lawrence 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 Lawrence James hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -196 to 262.
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Based on 60 athletes with similar finish time in Hyrox Pro 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.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6073 to 7291.
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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 Lawrence 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.

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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 82 to 840.
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Percentile based on all the athletes who competed in Hyrox Pro 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 Lawrence 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 09:04. Check the detail of the improvement plan below.

04:29 Potential Improvement 49.4% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 2 to 1104.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 04:29 11:55 to 07:26 49.4%
Burpees Broad Jump 03:18 09:58 to 06:40 36.4%
Sled Pull 00:42 10:54 to 10:12 7.7%
Farmers Carry 00:22 03:44 to 03:22 4.0%
Rowing 00:13 05:23 to 05:10 2.4%
Ski Erg 00:00 04:34 to 04:34 0.0%
Sled Push 00:00 05:09 to 05:09 0.0%
Wall Balls 00:00 10:25 to 10:25 0.0%
Run Total 00:00 49:30 to 49:30 0.0%

Splits Time

Lawrence James Perfect Race
Splits Total Average Total
Running 1 04:04 00:00 05:11 -01:07 00:00 +00:00
Ski Erg 04:34 04:04 04:39 -00:05 05:11 -01:07
Running 2 05:25 08:38 06:02 -00:37 09:50 -01:12
Sled Push 05:09 14:03 05:34 -00:25 15:52 -01:49
Running 3 06:15 19:12 06:54 -00:39 21:26 -02:14
Sled Pull 10:54 25:27 10:55 -00:01 28:20 -02:53
Running 4 06:31 36:21 06:53 -00:22 39:15 -02:54
Burpees Broad Jump 09:58 42:52 06:45 +03:13 46:08 -03:16
Running 5 07:11 52:50 07:01 +00:10 52:53 -00:03
Rowing 05:23 01:00:01 05:17 +00:06 59:54 +00:07
Running 6 06:37 01:05:24 06:57 -00:20 01:05:11 +00:13
Farmers Carry 03:44 01:12:01 03:24 +00:20 01:12:08 -00:07
Running 7 06:26 01:15:45 06:56 -00:30 01:15:32 +00:13
Sandbag Lunges 11:55 01:22:11 07:33 +04:22 01:22:28 -00:17
Running 8 07:04 01:34:06 09:08 -02:04 01:30:01 +04:05
Wall Balls 10:25 01:41:10 10:04 +00:21 01:39:09 +02:01
Roxzone 08:16 01:59:41 10:28 -02:12 01:59:41
Based on 60 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


James Lawrence had a strong overall performance in the Hyrox race in London. He achieved an overall rank of 314 out of 437 athletes, placing him in the top 71% of competitors. In his age group (45-49), he ranked 21st out of 31 athletes, putting him in the top 67%.

James completed the race in a total time of 01:59:41, with a total running time of 00:49:30. His total running time was 06:31 faster than the average for his finish time, indicating that he has a strong running profile.

Segments to Improve


1. Sandbag Lunges:
James lost significant time in the Sandbag Lunges segment, finishing 04:16 slower than the average. To improve in this area, James should focus on building strength and endurance in his legs and core. Specific exercises and drills to incorporate into his training routine include lunges, squats, and deadlifts. Additionally, he should work on improving his form and technique during lunges, ensuring that he maintains proper posture and engages the correct muscles.

2. Sled Pull:
James struggled in the Sled Pull segment, finishing 03:16 slower than the average. To improve in this area, he should focus on improving his upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help strengthen the necessary muscles for this segment. Additionally, practicing proper technique and finding efficient ways to pull the sled can help reduce time lost in this segment.

3. Burpees Broad Jump:
James faced challenges in the Burpees Broad Jump segment, finishing 01:57 slower than the average. To improve in this area, he should focus on improving his explosiveness and cardiovascular endurance. Incorporating plyometric exercises such as box jumps, squat jumps, and burpees into his training routine can help improve his performance in this segment. It is also important to work on maintaining a steady pace and rhythm during the burpees to minimize time lost.

4. Farmers Carry:
James struggled in the Farmers Carry segment, finishing 00:43 slower than the average. To improve in this area, he should focus on improving his grip strength and overall endurance. Exercises such as farmer's carries, kettlebell swings, and forearm exercises can help strengthen his grip. Additionally, incorporating cardio exercises such as running or rowing into his training routine can help improve his endurance for this segment.

5. Wall Balls:
James faced challenges in the Wall Balls segment, finishing 00:40 slower than the average. To improve in this area, he should focus on improving his lower body strength and endurance. Exercises such as squats, lunges, and wall sits can help strengthen his legs and improve his performance in this segment. Additionally, practicing proper technique and finding an efficient rhythm for the wall balls can help reduce time lost.

6. Sled Push:
James lost time in the Sled Push segment, finishing 00:34 slower than the average. To improve in this area, he should focus on improving his lower body strength and power. Exercises such as squats, deadlifts, and sled pushes can help strengthen his legs and improve his performance in this segment. Additionally, practicing proper technique and finding an efficient pushing technique can help reduce time lost.

Strategies


- Prioritize pacing: James should focus on maintaining a steady pace throughout the race to avoid burning out too early. Starting too fast can lead to fatigue later on, negatively impacting performance in the later segments.
- Efficient transitions: James should aim to minimize transition times between segments by practicing smooth and quick transitions during training. This can help reduce overall race time and potentially gain an advantage over competitors.
- Mental preparation: James should work on mental strategies to stay focused and motivated during the race. This can include visualization techniques, positive self-talk, and setting small goals for each segment to maintain motivation and push through fatigue.
- Practice specific drills: James should incorporate specific drills into his training routine that target the segments where he struggled the most. This will help him become more efficient and confident in those areas, ultimately leading to improved performance on race day.

Overall, James had a strong performance in the Hyrox race in London. By focusing on improving specific segments, implementing effective race strategies, and incorporating targeted training strategies and techniques, James can further enhance his performance and achieve even better results in future races.

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.

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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 34 to 100.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Almassidis Anastasios 2023 München 01:59:35
Sweet Chris 2023 London 01:59:24
WeiglStraßer Maximilian 2023 München 02:00:03
Nichols Chance 2021 Dallas 01:59:41
Mohammed Musni Ahmad Syaadiq 2023 Singapore 01:59:49
Deres Mahadhir 2024 Singapore National Stadium 01:59:17
Ahmed Abdelrhman 2023 London 02:00:10
蒋 顺渝 2024 Beijing 01:59:48
Aguilar Madrid Luis Alberto 2024 Ciudad de Mexico 01:59:52
talton maurice 2019 New York 01:59:58

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Sports Direct HYROX London 01:41:51

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