Tetlow James Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Men 50-54 #135023 01:21:06 12th in AG | Top 10.2% 545th | Top 22.2%
-02:40
37:58
Run Total
-00:19
04:45
Avg. Lap
+00:21
04:45
Best Lap
+01:03
35:18
Workout Total
+00:08
04:24
Avg. Workout
+01:42
07:56
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 Tetlow 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 Tetlow 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 Tetlow 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 Tetlow 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 04:09. Check the detail of the improvement plan below.

01:31 Potential Improvement 36.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:31 05:57 to 04:26 36.5%
Burpees Broad Jump 01:17 05:47 to 04:30 30.9%
Wall Balls 00:56 06:26 to 05:30 22.5%
Ski Erg 00:25 04:41 to 04:16 10.0%
Sled Push 00:00 02:23 to 02:23 0.0%
Sled Pull 00:00 03:51 to 03:51 0.0%
Rowing 00:00 04:36 to 04:36 0.0%
Farmers Carry 00:00 01:37 to 01:37 0.0%
Run Total 00:00 37:58 to 37:58 0.0%

Splits Time

Tetlow James Perfect Race
Splits Total Average Total
Running 1 02:53 00:00 04:25 -01:32 00:00 +00:00
Ski Erg 04:41 02:53 04:22 +00:19 04:25 -01:32
Running 2 04:45 07:34 04:46 -00:01 08:47 -01:13
Sled Push 02:23 12:19 02:45 -00:22 13:33 -01:14
Running 3 04:50 14:42 05:09 -00:19 16:18 -01:36
Sled Pull 03:51 19:32 04:38 -00:47 21:27 -01:55
Running 4 04:51 23:23 05:07 -00:16 26:05 -02:42
Burpees Broad Jump 05:47 28:14 04:57 +00:50 31:12 -02:58
Running 5 04:56 34:01 05:16 -00:20 36:09 -02:08
Rowing 04:36 38:57 04:42 -00:06 41:25 -02:28
Running 6 04:57 43:33 05:09 -00:12 46:07 -02:34
Farmers Carry 01:37 48:30 02:04 -00:27 51:16 -02:46
Running 7 05:00 50:07 05:08 -00:08 53:20 -03:13
Sandbag Lunges 05:57 55:07 04:46 +01:11 58:28 -03:21
Running 8 05:48 01:01:04 05:37 +00:11 01:03:14 -02:10
Wall Balls 06:26 01:06:52 06:01 +00:25 01:08:51 -01:59
Roxzone 07:56 01:21:06 06:14 +01:42 01:21:06
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

James, you crushed it out there! Finishing 545th overall and 12th in your age group is no small feat—top 22% and top 10% of your peers means you’re clearly putting in the work. Your overall time of 1:21:06 and a total running time that was 2:40 faster than average shows that you've got those legs firing on all cylinders! 🏃‍♂️💨

However, let’s address the pacing. You kicked off with a blistering first lap at 2:53, which was a whopping 1:31 faster than average. This is an impressive start, but it also hints at a potential pacing issue. Starting too fast can lead to fatigue that catches up with you later, and that’s evident in some of your later segments. You have a runner’s profile, so let’s channel that strength while also honing in on your overall Hyrox performance.

Segments to Improve:

Let’s take a closer look at some of those segments where you can turn weaknesses into strengths:

  • Sandbag Lunges (5:57) - This segment was 1:11 slower than average, and it’s vital to improve your form and endurance here. Practice lunges with a focus on maintaining an upright posture and engaging your core. Incorporate variations like walking lunges with a sandbag or weighted vest to build strength and stability. Aim for 3 sets of 10-12 reps, gradually increasing the weight.
  • Burpees Broad Jump (5:47) - At 50 seconds slower than average, you can definitely shave off some time. Focus on explosive power; combine your burpees with broad jumps to develop both strength and speed. Incorporate a drill where you perform a burpee followed by a broad jump, aiming for 3 sets of 8-10 reps. Work on your speed in transitioning between the movements.
  • Wall Balls (6:26) - With a 25-second deficit, technique is key. Focus on your squat depth and ensure you’re using your legs to drive the ball upward. Incorporate wall ball drills into your weekly routine—practice your squat and throw mechanics, aiming for 3 sets of 15-20 reps. Work on maximizing your height and speed in the throw.
  • Ski Erg (4:41) - Slower than average by 19 seconds, this can be improved with technique. Ensure you’re using your legs and core effectively. Practice interval work on the Ski Erg, alternating between high intensity (20-30 seconds) and rest (1 minute) for 10 rounds. This will build both your power output and endurance.
Race Strategies:

Now, let’s get tactical. During your next race, consider these strategies:

  • Pacing: Start strong, but not at an all-out sprint. Aim for a more controlled pace in the first lap to save energy for later segments. Think of it as a marathon, not a sprint—unless you’re being chased by a bear, then all bets are off! 🐻
  • Transitions: Your Roxzone time of 7:56 suggests you might be taking a bit too long between exercises. Practice quick transitions in training. Set up your gear in a way that allows for efficient movement—get in, get out, and keep that heart rate up!
  • Mindset: Remember, “The only way to get better is to do better.” When you hit those tougher segments, keep pushing through both mentally and physically. Visualize your success and break down the race into manageable chunks. Think of each segment as a mini-race!
Conclusion:

James, you are on the right track, with a solid foundation of speed and endurance. Let’s polish those segments that need improvement and keep building your strength. Remember, “You are not your mistakes. You are the wisdom you gain from them.” So, let’s harness that wisdom and keep pushing forward. Every step you take, every rep you crush, brings you closer to that finish line. 💪

Keep grinding, stay focused, and let’s turn those weaknesses into your greatest strengths. And hey, if anyone asks how you did, just tell them you “Hyroxed” it! 😉

Stay strong, James. This is Rox-Coach, and I’m here to help you conquer any challenge that comes your way!

Similar Athletes
Potter Eric 2024 New York 01:20:58
Wareing Andrew 2024 Copenhagen 01:21:24
Evans Jamie 2024 Sports Direct HYROX London 01:21:19
Preisser Philipp 2024 Berlin 01:20:44
Dorrian Jad 2023 London 01:21:34
Labach Jon 2024 Washington - North American Championships 01:21:14
Glover Scott 2024 Melbourne 01:20:46
Hansen Thorsten 2023 Hamburg 01:21:03
Murray Dexter 2024 Paris 01:21:09
Mai Sebastian 2024 Frankfurt 01:21:36

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