Novak Josiah Hyrox Result

Dive into this athlete’s performance at 2023 New York 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.

Compare With Another Athlete

Performance Highlights

USA Flag Novak Josiah Man Men 35-39 #100016 01:13:26 7th in AG | Top 9.2% 19th | Top 5.1%
+02:44
39:48
Run Total
+00:21
04:59
Avg. Lap
+00:33
04:37
Best Lap
-01:28
29:34
Workout Total
-00:11
03:41
Avg. Workout
-01:12
04:08
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 4 to 52.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 43.
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Percentile based on all the athletes who competed in Hyrox 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 319.
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Based on 1000 athletes with similar finish time in Hyrox 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 96 to 320.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the 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 you 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 -72 to 150.
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Based on 1000 athletes with similar finish time in Hyrox 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 4406 to 5067.
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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 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 81 to 871.
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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 his 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 06:00. Check the detail of the improvement plan below.

04:01 Potential Improvement 66.9% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 2783.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 04:01 (From 39:48 to 35:47) 66.9%
Sled Pull 01:02 (From 04:42 to 03:40) 17.2%
Sandbag Lunges 00:33 (From 04:23 to 03:50) 9.2%
Ski Erg 00:12 (From 04:18 to 04:06) 3.3%
Sled Push 00:08 (From 02:15 to 02:07) 2.2%
Rowing 00:04 (From 04:28 to 04:24) 1.1%
BBJ 00:00 (From 03:42 to 03:42) 0.0%
Farmers Carry 00:00 (From 01:36 to 01:36) 0.0%
Wall Balls 00:00 (From 04:10 to 04:10) 0.0%

Splits Time

Novak Josiah Perfect Race
Splits Total Average Total
Running 1 04:41 00:00 04:06 +00:35 00:00 +00:00
Ski Erg 04:18 04:41 04:15 +00:03 04:06 +00:35
Running 2 04:37 08:59 04:22 +00:15 08:21 +00:38
Sled Push 02:15 13:36 02:30 -00:15 12:43 +00:53
Running 3 04:57 15:51 04:42 +00:15 15:13 +00:38
Sled Pull 04:42 20:48 04:08 +00:34 19:55 +00:53
Running 4 05:02 25:30 04:40 +00:22 24:03 +01:27
Burpees Broad Jump 03:42 30:32 04:14 -00:32 28:43 +01:49
Running 5 05:10 34:14 04:48 +00:22 32:57 +01:17
Rowing 04:28 39:24 04:31 -00:03 37:45 +01:39
Running 6 04:56 43:52 04:42 +00:14 42:16 +01:36
Farmers Carry 01:36 48:48 01:52 -00:16 46:58 +01:50
Running 7 05:10 50:24 04:42 +00:28 48:50 +01:34
Sandbag Lunges 04:23 55:34 04:12 +00:11 53:32 +02:02
Running 8 05:19 59:57 05:02 +00:17 57:44 +02:13
Wall Balls 04:10 01:05:16 05:20 -01:10 01:02:46 +02:30
Roxzone 04:08 01:13:26 05:20 -01:12 01:13:26
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Josiah Novak had a strong performance in the Hyrox race, finishing in the top 3% of all athletes and in the top 5% of his age group. He displayed good overall fitness and demonstrated strengths in certain segments, such as the sled push and farmers carry where he was significantly faster than average. However, there are areas that can be improved upon, particularly in the running segments, where he was slower than the average time. Josiah's total running time was 03:29 slower than the average, indicating that he may need to focus more on his running and transition times.

Segments to Improve


1. Running 1:
Josiah was 00:43 slower than the average time in this segment. To improve his performance, he should focus on increasing his speed and endurance through interval training and tempo runs. Incorporating hill sprints and fartlek runs can also help improve his overall running ability.

2. Running 7:
Josiah was 00:29 slower than the average time in this segment. To improve his performance, he should work on maintaining a steady pace throughout the race and practice running at a faster pace for longer distances. Interval training and tempo runs can help him improve his speed and endurance in this segment.

3. Running 5:
Josiah was 00:23 slower than the average time in this segment. To improve his performance, he should focus on increasing his speed and endurance through interval training and tempo runs. Incorporating strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his overall running ability.

4. Running 4:
Josiah was 00:22 slower than the average time in this segment. To improve his performance, he should work on maintaining a steady pace throughout the race and practice running at a faster pace for longer distances. Interval training and tempo runs can help him improve his speed and endurance in this segment.

5. Sled Pull:
Josiah was 00:19 slower than the average time in this segment. To improve his performance, he should focus on building strength and power in his lower body, particularly in the muscles used during the sled pull. Incorporating exercises such as deadlifts, squats, and lunges into his training routine can help improve his overall strength and speed in this segment.

Strategies


1. Pacing:
Josiah should focus on maintaining a consistent pace throughout the race to avoid burning out early on. It's important for him to find a pace that allows him to maintain a steady speed and endurance throughout all the segments.

2. Transition Time:
Josiah should work on improving his transition time between segments to minimize time spent in the Roxzone. This can be achieved through practicing quick and efficient transitions during training sessions.

3. Strength Training:
Josiah should incorporate regular strength training sessions into his training routine to improve his overall strength and power. This will help him perform better in strength-based segments such as the sled push and farmers carry.

4. Running Training:
Josiah should focus on improving his running speed and endurance through interval training, tempo runs, and hill sprints. Incorporating strength training exercises that target the muscles used in running can also help improve his overall running ability.

5. Mental Preparation:
Josiah should work on mental preparation techniques such as visualization and positive self-talk to maintain focus and motivation throughout the race. This can help him push through any challenging segments and perform at his best.

In conclusion, Josiah Novak had a strong performance in the Hyrox race, but there are areas that can be improved upon, particularly in the running segments. By focusing on improving his running speed and endurance, as well as his transition time, he can further enhance his performance in future races. Implementing the suggested training strategies and techniques, along with the race strategies mentioned, will help him achieve his goals and continue to excel in the sport.

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 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 99.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 99.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Handley Craig Hamstring 2023 Dublin 01:13:49
Zwęgliński Michał 2024 Gdansk 01:13:19
Cairo Marco 2023 Milan 01:13:22
Welker Lee 2024 Houston 01:13:17
Murphy Tom 2024 London 01:13:18
O'Neill Paul 2024 Birmingham 01:13:08
Massey Cameron 2024 Birmingham 01:13:10
Ritter Alexander 2019 Hannover 01:13:45
Guerin Nicolas 2024 Marseille 01:13:45
Harper Jay 2024 Manchester 01:13:36
Other Results from this athlete
2022 New York Novak Josiah 01:22:48
2024 Washington - North American Championships Novak Josiah 01:19:44
2024 New York Novak Josiah 01:19:01
2024 Chicago Navy Pier Novak Josiah 01:28:42
2024 Chicago Navy Pier Novak Josiah, Novak Michelle, Ram Veronique, Ram Rithesh 01:24:46
2023 New York Kalan Ryan, Novak Josiah 01:04:44
2023 Miami Kalan Ryan, Novak Josiah 01:14:20
2021 New York Kalan Ryan, Novak Josiah 01:26:53

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