Dive into this athlete’s performance at 2024 Sydney 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.
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 Williams Joseph'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 Williams Joseph'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 Williams Joseph'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 Williams Joseph'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
04:42.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Joseph Williams delivered a strong performance in the 2024 Sydney Hyrox event, finishing with an overall rank of 344 out of 1059 athletes, placing him in the top 32%. Within his age group of 30-34, he ranked 90th, situating him in the top 37%. His overall time was 01:22:32, and his total running time was 00:40:03, which is 01:33 faster than average, indicating a robust running profile. Joseph's best running lap was 00:04:51. His performance suggests he excels in running, but there is a noticeable drop in performance in strength-based exercises, particularly in segments like Burpees Broad Jump and Sled Pull. His initial pacing was strong, with the first few running segments significantly faster than average, which may suggest a tendency to start too fast, potentially impacting later strength-based performance.
Segments to Improve
Burpees Broad Jump: Joseph was 01:05 slower than average, ranking in the 89th percentile. To improve, focus on explosive power and endurance. Suggested exercises: Box jumps, clap push-ups, and plyometric drills to enhance power and agility. Incorporate burpee variations to improve efficiency.
Sled Pull: With a time 00:59 slower than average, improving pulling strength is crucial. Suggested exercises: Rope pulls, seated cable rows, and bent-over rows to increase upper body and core strength. Practice with lighter sled pulls to refine technique and increase speed.
Wall Balls: Joseph was 00:17 slower than average. Focus on improving squat strength and ball handling. Suggested exercises: Goblet squats, medicine ball throws, and thrusters to build leg strength and coordination. Practice wall ball shots for technique improvement.
Sandbag Lunges: 00:20 slower than average, indicating a need for improved leg strength and balance. Suggested exercises: Walking lunges, step-ups, and single-leg deadlifts with sandbags to enhance stability and strength.
Ski Erg: With a 00:28 slower time, improve cardiovascular endurance and technique. Suggested exercises: High-intensity interval training (HIIT) on the Ski Erg, focusing on form and efficiency. Upper body conditioning, such as shoulder presses and lat pull-downs, can also help.
Race Strategies
Pacing Strategy: Although Joseph started strong, it is crucial to maintain a consistent pace throughout the race to avoid fatigue during strength segments. Consider starting slightly more conservatively to preserve energy.
Transition Efficiency: While his Roxzone time was faster than average, continually work on seamless transitions to maintain momentum. Practicing quick transitions between exercises during training can be beneficial.
Compromised Running: Focus on running immediately after high-intensity exercises. Training runs after strength workouts can help adapt the body to transition from strength to running efficiently.
Strength-Endurance Balance: Given Joseph's strong running profile, incorporating strength-endurance circuits into his routine will help balance his performance across all segments.