Nguyen Joseph Hyrox Result

Dive into this athlete’s performance at 2023 Dallas 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 63 similar athletes.

Performance Highlights

USA USA Flag Men 40-44 #111005 02:24:50 38th in AG | Top 95.0% 230th | Top 96.6%
+08:04
01:19:00
Run Total
+01:02
09:53
Avg. Lap
-00:15
06:08
Best Lap
-08:02
52:29
Workout Total
-01:00
06:33
Avg. Workout
+00:01
13:25
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 63 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 63 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Nguyen Joseph'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 Nguyen Joseph'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 63 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 Nguyen Joseph'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 Nguyen Joseph'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 21:48. Check the detail of the improvement plan below.

19:21 Potential Improvement 88.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 19:21 01:19:00 to 59:39 88.8%
Rowing 00:55 06:38 to 05:43 4.2%
Farmers Carry 00:42 04:02 to 03:20 3.2%
Ski Erg 00:25 05:32 to 05:07 1.9%
Sled Push 00:25 05:05 to 04:40 1.9%
Sled Pull 00:00 06:11 to 06:11 0.0%
Burpees Broad Jump 00:00 07:39 to 07:39 0.0%
Sandbag Lunges 00:00 06:36 to 06:36 0.0%
Wall Balls 00:00 10:46 to 10:46 0.0%

Splits Time

Nguyen Joseph Perfect Race
Splits Total Average Total
Running 1 06:08 00:00 06:18 -00:10 00:00 +00:00
Ski Erg 05:32 06:08 05:09 +00:23 06:18 -00:10
Running 2 07:31 11:40 07:34 -00:03 11:27 +00:13
Sled Push 05:05 19:11 04:43 +00:22 19:01 +00:10
Running 3 09:38 24:16 08:44 +00:54 23:44 +00:32
Sled Pull 06:11 33:54 08:01 -01:50 32:28 +01:26
Running 4 09:45 40:05 08:53 +00:52 40:29 -00:24
Burpees Broad Jump 07:39 49:50 10:24 -02:45 49:22 +00:28
Running 5 09:34 57:29 09:40 -00:06 59:46 -02:17
Rowing 06:38 01:07:03 05:52 +00:46 01:09:26 -02:23
Running 6 08:53 01:13:41 09:02 -00:09 01:15:18 -01:37
Farmers Carry 04:02 01:22:34 03:13 +00:49 01:24:20 -01:46
Running 7 08:40 01:26:36 09:01 -00:21 01:27:33 -00:57
Sandbag Lunges 06:36 01:35:16 10:08 -03:32 01:36:34 -01:18
Running 8 18:56 01:41:52 11:43 +07:13 01:46:42 -04:50
Wall Balls 10:46 02:00:48 13:01 -02:15 01:58:25 +02:23
Roxzone 13:25 02:24:50 13:24 +00:01 02:24:50
Based on 63 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Joseph Nguyen performed well in the 2023 Dallas Hyrox race, ranking in the top 61% of all athletes and top 65% in his age group. His overall time of 02:24:50 was respectable, but there are areas for improvement to enhance his performance in future races.

Joseph's total running time of 01:19:00 was 11:18 slower than the average, indicating that he may need to improve his overall fitness and transition time. Additionally, his best running lap was 00:06:08, which was only 00:02 slower than the average.

Segments to Improve


Based on the splits analysis, the following segments had the most time lost and should be the focus of improvement:

1. Run Total:
Joseph lost significant time in the running segments overall. To improve in this area, he should focus on increasing his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him become a stronger runner.

2. Running 8:
Joseph lost 07:56 more than the average in this running segment. To improve his performance in this segment, Joseph should focus on increasing his overall running endurance and strength. Incorporating longer runs, hill training, and strength exercises targeting the lower body can help him improve his performance in this segment.

3. Running 4:
Joseph lost 01:17 more than the average in this running segment. To improve his performance, Joseph should work on increasing his running speed and endurance. Incorporating interval training, tempo runs, and plyometric exercises can help him improve his running performance in this segment.

4. Running 3:
Joseph lost 01:14 more than the average in this running segment. To improve his performance, Joseph should focus on increasing his running endurance and speed. Incorporating longer runs, interval training, and hill sprints can help him improve his performance in this segment.

5. Farmers Carry:
Joseph lost 00:50 more than the average in this segment. To improve his performance, Joseph should focus on improving his grip strength and overall strength. Incorporating exercises such as farmer's carries, deadlifts, and pull-ups can help him improve his performance in this segment.

6. Rowing:
Joseph lost 00:41 more than the average in this segment. To improve his performance, Joseph should work on increasing his rowing efficiency and power. Incorporating rowing intervals, rowing technique drills, and strength exercises targeting the back and core can help him improve his performance in this segment.

7. Running 5:
Joseph lost 00:24 more than the average in this running segment. To improve his performance, Joseph should focus on increasing his running speed and endurance. Incorporating tempo runs, interval training, and hill sprints can help him improve his performance in this segment.

8. Ski Erg:
Joseph lost 00:22 more than the average in this segment. To improve his performance, Joseph should work on increasing his ski erg efficiency and power. Incorporating ski erg intervals, ski erg technique drills, and strength exercises targeting the upper body can help him improve his performance in this segment.

9. Best Lap:
Joseph's best lap was only 00:02 slower than the average. While this is a relatively strong performance, he can still work on improving his pace and overall speed. Incorporating speed intervals, fartlek runs, and hill sprints can help him improve his performance in this segment.

10. Running 2: Joseph lost 00:11 more than the average in this running segment. To improve his performance, Joseph should focus on increasing his running endurance and speed. Incorporating longer runs, interval training, and hill sprints can help him improve his performance in this segment.

Strategies


To improve his overall performance in future races, Joseph should consider the following strategies:

1. Pacing:
Joseph should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out later on. By pacing himself properly, he can ensure a more steady and efficient performance.

2. Transition Time:
Joseph should work on improving his transition time between exercises. By practicing quick and efficient transitions during training, he can minimize the time spent in the "roxzone" and improve his overall race time.

3. Strength Training:
Joseph should incorporate strength training exercises into his routine to improve his overall strength and power. This will help him excel in the strength-based segments of the race, such as the sled push, sled pull, and farmers carry.

4. Endurance Training:
Joseph should focus on increasing his endurance through longer runs, interval training, and hill sprints. This will improve his overall running performance and help him maintain a strong pace throughout the race.

5. Technique Improvement:
Joseph should pay attention to his technique in each segment and work on improving any weaknesses or inefficiencies. This could involve seeking guidance from a coach or trainer, studying proper form, and practicing drills specific to each exercise.

By implementing these strategies and focusing on the identified areas of improvement, Joseph can enhance his performance in future races and achieve better results.

Similar Athletes
Burke Connor 2024 Glasgow 02:24:41
Hemetsberger Stefan 2024 Vienna - European Championship 02:24:32
Hargett David 2024 Frankfurt 02:24:29
Bin Mohd Buhari Muhammad Alauddin Al Bashar 2024 Singapore National Stadium 02:24:55
Dauchez Léonard 2024 Paris 02:24:56
Preß Lukas 2024 Stuttgart 02:25:16
Balsamo Joseph 2024 Katowice 02:25:16
Liang Zhuowen 2024 Hong Kong 02:25:19
Kuswoyo Henky 2024 Singapore 02:24:30
Barnes Brandon 2021 New York 02:24:27

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