Marshall James Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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.

Performance Highlights

AUS AUS Flag Men 35-39 #125009 01:30:21 204th in AG | Top 38.6% 953rd | Top 38.9%
+00:22
44:58
Run Total
+00:03
05:37
Avg. Lap
+00:36
05:20
Best Lap
-03:16
35:02
Workout Total
-00:25
04:22
Avg. Workout
+02:59
10:26
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.
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 Marshall James'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 Marshall James'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 Marshall James'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 Marshall 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 01:35. Check the detail of the improvement plan below.

01:15 Potential Improvement 78.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:15 44:58 to 43:43 78.9%
Sandbag Lunges 00:12 05:25 to 05:13 12.6%
Burpees Broad Jump 00:07 05:36 to 05:29 7.4%
Rowing 00:01 04:52 to 04:51 1.1%
Ski Erg 00:00 04:22 to 04:22 0.0%
Sled Push 00:00 02:45 to 02:45 0.0%
Sled Pull 00:00 04:58 to 04:58 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Wall Balls 00:00 05:07 to 05:07 0.0%

Splits Time

Marshall James Perfect Race
Splits Total Average Total
Running 1 03:01 00:00 04:45 -01:44 00:00 +00:00
Ski Erg 04:22 03:01 04:31 -00:09 04:45 -01:44
Running 2 05:20 07:23 05:09 +00:11 09:16 -01:53
Sled Push 02:45 12:43 03:04 -00:19 14:25 -01:42
Running 3 05:41 15:28 05:38 +00:03 17:29 -02:01
Sled Pull 04:58 21:09 05:15 -00:17 23:07 -01:58
Running 4 05:53 26:07 05:37 +00:16 28:22 -02:15
Burpees Broad Jump 05:36 32:00 05:46 -00:10 33:59 -01:59
Running 5 06:02 37:36 05:49 +00:13 39:45 -02:09
Rowing 04:52 43:38 04:55 -00:03 45:34 -01:56
Running 6 06:19 48:30 05:39 +00:40 50:29 -01:59
Farmers Carry 01:57 54:49 02:18 -00:21 56:08 -01:19
Running 7 05:52 56:46 05:38 +00:14 58:26 -01:40
Sandbag Lunges 05:25 01:02:38 05:29 -00:04 01:04:04 -01:26
Running 8 06:54 01:08:03 06:21 +00:33 01:09:33 -01:30
Wall Balls 05:07 01:14:57 07:00 -01:53 01:15:54 -00:57
Roxzone 10:26 01:30:21 07:27 +02:59 01:30:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

James, you crushed the Hyrox challenge in Melbourne! Finishing at an overall rank of 953 out of 2450 athletes puts you comfortably in the top 38%. That's no small feat! Your overall time of 01:30:21 shows you have the stamina and determination to keep pushing through. The standout element of your performance was that blazing start with a 3:01 on your first run, showing you’ve got the speed to set the pace. However, that initial burst may have cost you, with subsequent running segments trending slower than the average. You’ve got a runner's profile, but we need to rein in that early enthusiasm to maintain a steady pace throughout the race. Remember, it's not a sprint; it’s a marathon that just feels like a sprint! 🏃‍♂️💨

Segments to Improve:

Now, let’s break down some segments that need some extra love and attention:

  • Roxzone (10:26 - 2:59 slower than average): This is where transitions can make or break a race. We need to work on your overall fitness and speed during transitions. Try implementing drills that mimic race conditions—practice moving quickly between exercises. Set a timer and challenge yourself to transition in under 30 seconds. The less time you spend standing around, the more time you spend racing!
  • Total Running Time (44:58 - 22 seconds slower than average): You have the potential to be faster here. It seems you may have gone out too hard at the start. Focus on pacing. Incorporate long runs at a conversational pace to build endurance and work on your negative splits—start slower, then gradually pick up the pace in the later segments. Consider doing tempo runs once a week, focusing on maintaining a consistent speed over longer distances.
  • Running 4 (5:53 - 16 seconds slower than average): This segment shows a dip in performance. Analyze your breathing technique and body posture. Are you still in the game mentally? Practice interval training to help maintain your speed while under fatigue. For example, do 400m repeats at race pace with short rests in between. This will help simulate fatigue in the later stages of the race.
  • Farmers Carry (1:57 - 21 seconds faster than average): While you performed well here, think about maximizing efficiency. Focus on grip strength and core stability to reduce fatigue during carries. Incorporate farmers carry variations into your training, such as walking lunges while holding weights, to simulate the fatigue you will encounter in the race.
  • Wall Balls (5:07 - 1:53 faster than average): Good job on this one! However, let's not get too comfortable. Work on your squat depth and ball technique to make sure you maintain speed and efficiency. Try adding some explosive movement training to your routine, such as box jumps or squat jumps, to increase power.
Race Strategies:

During your next race, here are some strategies to keep in mind:

  • Pacing: Start strong, but resist the urge to sprint out of the gate. Aim for a pace that you can sustain. Think of it as a marathon made up of mini sprints—each one should feel manageable.
  • Transitions: Time is money! Practice transitioning between exercises in training. Consider setting up mock races where you focus specifically on transition times. The faster you get in and out of each station, the better your overall time will be.
  • Breathing: Focus on your breathing during all segments, especially during the runs. A calm, rhythmic breath will help you conserve energy. Inhale for two steps and exhale for three; find a rhythm that works for you.
  • Mindset: Remember your “why.” The mental game is just as important as the physical one. When things get tough, remind yourself of your goals and push through. Goggins says, “You are not your body. You are not your mind. You are the soul.” Keep that soul alive and kicking!
Conclusion:

James, you’ve got what it takes! Your performance shows that you can hang with the best of them, but there’s always room for growth. Let’s tighten up those transitions, keep your pacing in check, and work on making those running segments as strong as your initial burst. Remember, every time you step on that race floor, you’re not just competing against others; you’re competing against yourself. Push past those limits! “The only limits that exist are the ones you place on yourself.” 💪

Now, go out there and train like the champion you are. After all, we don’t just do this for medals; we do it to prove to ourselves that we can! Keep grinding, and don’t forget to enjoy the process. You got this! I’m here for you—The Rox-Coach! 💥

Similar Athletes
Waugh James 2024 Hong Kong 01:30:19
Coffey Alan 2024 Melbourne 01:30:15
Vecchiatti Vinicius 2024 Birmingham 01:30:00
Lane Simon 2024 London 01:30:22
Dean Steve 2023 London 01:30:17
Bruder Karl 2023 Karlsruhe 01:30:05
Velarde Murillo Juan Carlos 2024 Malaga 01:30:10
Stålnacke Staffan 2024 Copenhagen 01:30:12
Mc Menamin Ryan 2024 Dublin 01:30:19
Rolef Dominik 2024 Hamburg 01:30:39

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