Carty James
Hyrox Result
Dive into this athlete’s performance at 2024 Glasgow 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.
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 Carty 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 Carty 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 Carty 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 Carty 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
04:31.
Check the detail of the improvement plan below.
01:18
Potential Improvement
28.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
James Carty's performance in the 2024 Glasgow HYROX race showcases a commendable effort, ranking him in the top 79% of all participants and top 72% within his age group. Analyzing his overall time and split comparisons, it becomes evident that James has a balanced profile with a slight inclination towards strength exercises, as indicated by his relatively faster times in the Ski Erg and Rowing segments. However, his total running time is marginally slower than average, suggesting room for improvement in endurance and pacing. Notably, James demonstrated strong resilience in the Roxzone, transitioning faster than average, which highlights his potential to excel with targeted adjustments and training in specific areas.
Segments to Improve:
- Burpees Broad Jump: James's performance in this segment was significantly slower than average. To improve, he should focus on explosive strength training, incorporating plyometrics exercises such as box jumps, squat jumps, and broad jumps to enhance power. Additionally, practicing burpees separately to increase efficiency and endurance, followed by integrating broad jumps, will help in reducing fatigue and improving time. A focus on form, ensuring full hip extension during jumps, can also aid in maximizing distance per jump.
- Wall Balls: This segment also presents a significant opportunity for improvement. James should work on his squat and throw technique, ensuring a fluid motion that conserves energy. Incorporating high-rep wall ball drills, interval training with short bursts of high-intensity wall balls followed by rest, and targeted strength training for the shoulders and legs will help improve performance. Practicing wall balls after a short run can simulate race conditions, enhancing his ability to perform under fatigue.
- Sled Pull and Push: These segments showed slower times than average, indicating a need for enhanced functional strength and technique. Training should include weighted sled pushes and pulls to build specific muscle groups used in these tasks. Technique adjustments, such as maintaining a low center of gravity and driving through the legs, can also contribute to better efficiency and speed. Implementing interval training with heavy loads for short distances will help build the necessary strength and endurance.
Race Strategies:
- Pacing: It's crucial for James to work on his pacing strategy, aiming for a more consistent effort throughout the race. Starting too fast in early running segments can lead to premature fatigue. Practicing race-pace runs and incorporating interval training with segments mimicking the race's structure can help him find a sustainable pace that optimizes his performance across all disciplines.
- Transition and Recovery: With a strong performance in the Roxzone, James should focus on minimizing rest time and optimizing transition between segments. This can be achieved through practicing quick transitions in training, focusing on efficient movement and immediate engagement with the next exercise. Incorporating active recovery techniques, such as dynamic stretching and light jogging between intense training segments, will also aid in maintaining performance throughout the race.
- Endurance and Strength Balance: Given James's slightly better performance in strength-focused segments, continuing to build on this strength while significantly improving running endurance will create a more balanced athlete profile. A combination of long-distance runs, speed work, and strength training tailored to the specific demands of the HYROX race will be essential. Structuring training weeks to include a mix of these elements, with adequate rest and recovery, will ensure continuous improvement.
By focusing on these targeted areas of improvement and strategically adjusting his training and race approach, James Carty has the potential to significantly enhance his performance in future HYROX races.
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.
Percentile based on all the athletes who competed in Hyrox Men
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