Hanley James Hyrox Result

Dive into this athlete’s performance at 2024 Berlin 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.

Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.

Performance Highlights

IRL IRL Flag Men 35-39 #123015 01:22:31 137th in AG | Top 64.0% 575th | Top 60.5%
+09:08
50:25
Run Total
+01:09
06:18
Avg. Lap
+01:41
06:07
Best Lap
-02:44
32:09
Workout Total
-00:20
04:01
Avg. Workout
+05:50
12:13
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 Hanley 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 Hanley 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 Hanley 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 Hanley 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 11:30. Check the detail of the improvement plan below.

10:07 Potential Improvement 88.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 10:07 50:25 to 40:18 88.0%
Sandbag Lunges 00:35 05:10 to 04:35 5.1%
Burpees Broad Jump 00:32 05:13 to 04:41 4.6%
Ski Erg 00:10 04:29 to 04:19 1.4%
Farmers Carry 00:06 02:03 to 01:57 0.9%
Sled Push 00:00 01:48 to 01:48 0.0%
Sled Pull 00:00 04:18 to 04:18 0.0%
Rowing 00:00 04:33 to 04:33 0.0%
Wall Balls 00:00 04:35 to 04:35 0.0%

Splits Time

Hanley James Perfect Race
Splits Total Average Total
Running 1 04:25 00:00 04:29 -00:04 00:00 +00:00
Ski Erg 04:29 04:25 04:24 +00:05 04:29 -00:04
Running 2 06:07 08:54 04:50 +01:17 08:53 +00:01
Sled Push 01:48 15:01 02:49 -01:01 13:43 +01:18
Running 3 06:48 16:49 05:13 +01:35 16:32 +00:17
Sled Pull 04:18 23:37 04:44 -00:26 21:45 +01:52
Running 4 06:47 27:55 05:12 +01:35 26:29 +01:26
Burpees Broad Jump 05:13 34:42 05:01 +00:12 31:41 +03:01
Running 5 06:52 39:55 05:21 +01:31 36:42 +03:13
Rowing 04:33 46:47 04:44 -00:11 42:03 +04:44
Running 6 06:39 51:20 05:14 +01:25 46:47 +04:33
Farmers Carry 02:03 57:59 02:07 -00:04 52:01 +05:58
Running 7 06:37 01:00:02 05:13 +01:24 54:08 +05:54
Sandbag Lunges 05:10 01:06:39 04:51 +00:19 59:21 +07:18
Running 8 06:14 01:11:49 05:43 +00:31 01:04:12 +07:37
Wall Balls 04:35 01:18:03 06:13 -01:38 01:09:55 +08:08
Roxzone 12:13 01:22:31 06:23 +05:50 01:22:31
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

James Hanley's performance in the 2024 Berlin Hyrox race places him solidly in the top half of his age group and overall, indicating a strong and competitive showing. With an overall time of 01:22:31, James demonstrates a balanced capability between running and strength exercises, as evidenced by his total running time being exactly on average. This suggests that James has a hybrid profile, proficient in both running and strength tasks but possibly lacking specialization in either. His pacing throughout the race seems well-judged, avoiding starting too fast or too slow, which is critical in maintaining energy levels for the race's duration. However, there is room for improvement in both aspects to climb higher in the rankings.

Segments to Improve:

  • Strength Workouts: Since James's running time is on average, focusing on improving strength could offer significant gains. Incorporating more compound lifts like deadlifts, squats, and bench presses can enhance overall strength. Additionally, functional fitness exercises such as sandbag carries, sled pushes, and kettlebell swings will directly translate to better performance in Hyrox's strength-based stations. To prevent compromised running performance post these exercises, a balanced training schedule that allows adequate recovery and includes plyometric exercises could be beneficial. Plyometrics will help in maintaining and improving running economy even as muscle mass and strength increase.
  • Transition Times (Roxzone): Improving the Roxzone times by reducing rest and enhancing transition speed between exercises is crucial. This can be achieved by simulating race conditions in training, practicing quick transitions between running and strength exercises. Incorporating interval training with short recovery periods can also improve overall fitness, making transitions faster and more efficient.
  • Endurance Running: While James's running performance is on par with the average, there's always room for improvement. Focused endurance running training, integrating long slow distance runs, tempo runs, and interval training, can enhance his running time. Emphasizing running form and efficiency through drills and strides will also contribute to better performance.

Race Strategies:

  • Start Pacing: Although James managed his pacing well, a more strategic approach could be beneficial. Analyzing past performances to identify when he has the most energy and strategizing his effort could lead to improvements. For example, if strength stations are a stronger suit, conserving a bit more energy during the initial runs to push harder on these could yield better overall times.
  • Nutrition and Hydration: Implementing a race-specific nutrition and hydration strategy will ensure that James can maintain his performance throughout the event. Practicing this strategy during training will help identify what works best for his body.
  • Mental Preparation: Hyrox races are as much a mental challenge as they are physical. Including mental resilience training, such as visualization techniques and stress-reduction strategies, can help James stay focused and motivated during the toughest parts of the race.
  • Recovery Focus: Incorporating active recovery and mobility work throughout training will help in maintaining a high level of training without injury. Post-race recovery strategies should also be optimized to allow for quicker return to training post-event.

By addressing these specific areas, James Hanley can expect to see improvements in his Hyrox race performance, turning identified weaknesses into strengths and refining his race strategy for a more competitive showing in future events.

Similar Athletes
Khaja Mahde 2024 Singapore 01:22:23
Compton Mark 2022 Valencia 01:22:34
Ging Alex 2023 Dublin 01:22:40
Munro John 2024 Fort Lauderdale 01:22:34
Grant Stuart 2024 Malaga 01:22:51
Morley James 2024 Manchester 01:22:42
Esskandari Manzur 2023 Stockholm 01:22:50
Perrot Steve 2024 Paris 01:22:50
Feenstra Roy 2023 Amsterdam 01:22:22
Powell Dan 2022 Birmingham 01:23:00

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download