Dive into this athlete’s performance at 2023 Birmingham 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.
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.
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.
This section showcases the entire Harper Justin'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 Harper Justin's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Harper Justin'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.
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 Harper Justin'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 03:39. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:19 | 08:01 to 06:42 | 36.1% |
| Sandbag Lunges | 00:58 | 06:15 to 05:17 | 26.5% |
| Run Total | 00:35 | 44:41 to 44:06 | 16.0% |
| Sled Push | 00:28 | 03:26 to 02:58 | 12.8% |
| Sled Pull | 00:19 | 05:23 to 05:04 | 8.7% |
| Ski Erg | 00:00 | 04:30 to 04:30 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:32 to 05:32 | 0.0% |
| Rowing | 00:00 | 04:46 to 04:46 | 0.0% |
| Farmers Carry | 00:00 | 02:12 to 02:12 | 0.0% |
| Harper Justin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:03 | 00:00 | 04:48 -00:45 | 00:00 +00:00 |
| Ski Erg | 04:30 | 04:03 | 04:32 -00:02 | 04:48 -00:45 |
| Running 2 | 05:29 | 08:33 | 05:13 +00:16 | 09:20 -00:47 |
| Sled Push | 03:26 | 14:02 | 03:06 +00:20 | 14:33 -00:31 |
| Running 3 | 05:44 | 17:28 | 05:42 +00:02 | 17:39 -00:11 |
| Sled Pull | 05:23 | 23:12 | 05:18 +00:05 | 23:21 -00:09 |
| Running 4 | 05:43 | 28:35 | 05:40 +00:03 | 28:39 -00:04 |
| Burpees Broad Jump | 05:32 | 34:18 | 05:53 -00:21 | 34:19 -00:01 |
| Running 5 | 05:43 | 39:50 | 05:52 -00:09 | 40:12 -00:22 |
| Rowing | 04:46 | 45:33 | 04:56 -00:10 | 46:04 -00:31 |
| Running 6 | 05:40 | 50:19 | 05:42 -00:02 | 51:00 -00:41 |
| Farmers Carry | 02:12 | 55:59 | 02:19 -00:07 | 56:42 -00:43 |
| Running 7 | 05:43 | 58:11 | 05:41 +00:02 | 59:01 -00:50 |
| Sandbag Lunges | 06:15 | 01:03:54 | 05:32 +00:43 | 01:04:42 -00:48 |
| Running 8 | 06:40 | 01:10:09 | 06:25 +00:15 | 01:10:14 -00:05 |
| Wall Balls | 08:01 | 01:16:49 | 07:07 +00:54 | 01:16:39 +00:10 |
| Roxzone | 06:39 | 01:31:19 | 07:33 -00:54 | 01:31:19 |
Justin's total running time of 00:44:41 is 01:02 slower than the average for his finish time. This indicates that he may need to focus more on his overall fitness and transition time. Additionally, his best running lap was 00:04:03, which was 00:37 faster than average. This suggests that Justin has strong running abilities and should continue to build upon that strength.
To improve the Wall Balls segment, Justin should focus on building upper body strength and improving his endurance. Exercises such as shoulder presses, push-ups, and wall sits can help develop the necessary strength for this segment. Additionally, practicing proper form and technique for wall balls, including maintaining a consistent rhythm and utilizing the legs for power, will also be beneficial.
For the Sandbag Lunges segment, Justin should work on improving his leg strength and endurance. Exercises such as squats, lunges, and step-ups can help build the necessary leg strength. Incorporating high-intensity interval training (HIIT) workouts that include lunges and other leg-focused exercises can also improve his endurance for this segment.
In terms of Running 2, Justin should focus on improving his overall running speed and endurance. Interval training, such as sprint intervals or hill repeats, can help increase his running speed. Additionally, incorporating longer distance runs into his training routine to build endurance will also be beneficial.
To overall improve his running performance, Justin should continue to prioritize running in his training routine. This can include regular running workouts, such as tempo runs, long runs, and interval training. Strengthening exercises for the legs, such as calf raises and single-leg squats, can also help improve running performance.
Justin should also focus on proper hydration and nutrition during the race. Staying well-hydrated and fueling his body with the right nutrients will help maintain his energy levels and prevent fatigue.
Furthermore, Justin should practice efficient transitions between segments. Minimizing the time spent in the roxzone will help improve his overall race time. Incorporating specific transition drills into his training routine, such as practicing quick equipment changes or simulated transitions, can help improve this aspect of his performance.
Overall, Justin Harper had a solid performance in the HYROX race in Birmingham. By focusing on improving his overall fitness, transitioning efficiently, and targeting specific areas of improvement, he can enhance his performance in future races. With continued training and targeted exercises, Justin can strive for even better results in his next HYROX event.
| Similar Athletes | |||
|---|---|---|---|
| Ratcliffe Simon | 2024 London | 01:31:32 | |
| Ho Keegan | 2024 Singapore National Stadium | 01:31:29 | |
| Martarella Iii Frank | 2022 New York | 01:31:15 | |
| Cabrera Jose | 2024 Ciudad de Mexico | 01:31:15 | |
| Munro Neil | 2024 Glasgow | 01:31:45 | |
| Bentvelzen Ruben | 2024 Maastricht | 01:31:26 | |
| Gray Daniel | 2024 Glasgow | 01:31:15 | |
| Doren Nick | 2024 Paris | 01:31:04 | |
| Dziuba Marcin | 2024 Poznan | 01:31:48 | |
| Gerth Erwin | 2023 Rotterdam | 01:31:11 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 01:31:14 | |
| 2023 London | 01:29:17 | |
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