Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Shirt Joshua

Shirt Joshua 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.

Performance Highlights

GBR GBR Flag Men 16-24 #134039 01:24:31 73rd in AG | Top 56.2% 791st | Top 44.7%
+01:36
43:51
Run Total
+00:13
05:29
Avg. Lap
+00:27
04:57
Best Lap
-01:12
34:25
Workout Total
-00:09
04:18
Avg. Workout
-00:23
06:18
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 Shirt Joshua'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 Shirt Joshua'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 Shirt Joshua'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 Shirt Joshua'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 04:10. Check the detail of the improvement plan below.

02:42 Potential Improvement 64.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:42 43:51 to 41:09 64.8%
Wall Balls 00:38 06:33 to 05:55 15.2%
Sled Push 00:25 03:04 to 02:39 10.0%
Sandbag Lunges 00:15 04:59 to 04:44 6.0%
Rowing 00:10 04:52 to 04:42 4.0%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sled Pull 00:00 04:26 to 04:26 0.0%
Burpees Broad Jump 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 01:31 to 01:31 0.0%

Splits Time

Shirt Joshua Perfect Race
Splits Total Average Total
Running 1 04:59 00:00 04:34 +00:25 00:00 +00:00
Ski Erg 04:14 04:59 04:25 -00:11 04:34 +00:25
Running 2 04:57 09:13 04:54 +00:03 08:59 +00:14
Sled Push 03:04 14:10 02:52 +00:12 13:53 +00:17
Running 3 05:41 17:14 05:21 +00:20 16:45 +00:29
Sled Pull 04:26 22:55 04:51 -00:25 22:06 +00:49
Running 4 05:38 27:21 05:19 +00:19 26:57 +00:24
Burpees Broad Jump 04:46 32:59 05:13 -00:27 32:16 +00:43
Running 5 05:49 37:45 05:30 +00:19 37:29 +00:16
Rowing 04:52 43:34 04:47 +00:05 42:59 +00:35
Running 6 05:30 48:26 05:21 +00:09 47:46 +00:40
Farmers Carry 01:31 53:56 02:08 -00:37 53:07 +00:49
Running 7 05:21 55:27 05:19 +00:02 55:15 +00:12
Sandbag Lunges 04:59 01:00:48 05:00 -00:01 01:00:34 +00:14
Running 8 05:59 01:05:47 05:55 +00:04 01:05:34 +00:13
Wall Balls 06:33 01:11:46 06:21 +00:12 01:11:29 +00:17
Roxzone 06:18 01:24:31 06:41 -00:23 01:24:31
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Joshua Shirt's performance in the 2024 Glasgow HYROX race places him solidly in the top echelons of his age group and overall. As indicated by his overall rank (708th out of 1390) and rank in his age group (72nd out of 120), Joshua is competitive but has room for improvement to climb higher in the standings. A standout aspect of his performance is his total running time, which is 15:32 faster than average, clearly showcasing his strength in running. This suggests Joshua has a runner's profile, excelling in endurance and speed over distance. However, his Roxzone time being significantly faster than average indicates that while he transitions quickly, there may be a need to focus more on strength training to ensure balanced capabilities across both running and strength exercises. His pacing at the start appears slower in the initial running segments, which could indicate a conservative start or an area for pacing strategy adjustment.

Segments to Improve:

  • Wall Balls: Joshua's performance in Wall Balls is slower than desired. To improve, he should focus on enhancing his explosive power and endurance. Specific exercises like thrusters, kettlebell swings, and med ball slams can help. Additionally, practicing the wall ball exercise with varying weights and heights can improve technique and efficiency. Emphasizing squat depth and arm extension during practice will ensure form is optimized for performance.
  • Sled Push: This segment also presents an opportunity for improvement. Enhanced leg strength and power are crucial; thus, incorporating exercises such as weighted sled pushes and pulls, squats, and lunges into training routines will be beneficial. Technique adjustments, like maintaining a low center of gravity and driving through the heels, can also lead to better leverage and efficiency.
  • Sandbag Lunges: To improve in this area, Joshua should focus on unilateral strength training to enhance balance, stability, and power. Bulgarian split squats, walking lunges with weight, and step-ups can be particularly effective. Practicing the specific movement of sandbag lunges, focusing on maintaining an upright posture and engaging the core, will also improve performance.
  • Burpees Broad Jump: Although Joshua performed relatively well in this segment, there's room for improvement. Exercises that increase explosive power and cardiovascular endurance, such as box jumps, plyometric push-ups, and interval sprinting, will be beneficial. Technique adjustments, like optimizing the burpee component for speed and efficiency and practicing broad jumps for distance, can enhance performance.

Race Strategies:

  • Pacing: Given Joshua's tendency to start slower, adjusting his pacing strategy to maintain a steadier pace throughout the race can prevent leaving too much in the tank towards the end. Gradually increasing pace or maintaining a consistent effort level across all running segments can ensure energy is utilized efficiently.
  • Strength and Endurance Balance: To capitalize on his running strength while ensuring strength exercises don't lag, Joshua should integrate more hybrid workouts into his training. Combining running with functional strength exercises in a single workout can improve endurance and strength simultaneously, reflecting the demands of the HYROX race.
  • Transition Efficiency: Although Joshua excels in Roxzone, continuous improvement in transition times can still yield better overall performance. Practicing quick transitions between running and strength exercises in training can further enhance his ability to switch between tasks seamlessly during races.
  • Mental Preparation: Finally, focusing on mental toughness and visualization techniques can prepare Joshua for the physical and psychological demands of the race. Setting mini-goals for each segment and visualizing successful completion can help maintain focus and motivation throughout the event.

By addressing these areas of improvement with specific training strategies and adjusting race strategies accordingly, Joshua Shirt has a strong potential to improve his HYROX performance significantly.

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
Similar Athletes
Cristofoli James 2023 London 01:24:54
Snaterse Matthias 2024 Amsterdam 01:24:53
Violi Antonio 2024 Milan 01:24:08
Weis Bernd 2018 Stuttgart 01:25:00
O'Halloran Sam 2024 Brisbane 01:24:32
Chew Jq 2023 Singapore 01:24:53
Russo Cody 2024 New York 01:24:22
Kramer Kasper 2024 Amsterdam 01:24:38
Yanes Miguel 2024 Fort Lauderdale 01:24:33
Hannon Stephen 2024 Amsterdam 01:24:43

Measure Your Performance Against Top Athletes

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