Dive into this athlete’s performance at 2023 Madrid 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 Langley Joe'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 Langley Joe'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 Langley Joe'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 Langley Joe'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 01:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 00:33 | 06:27 to 05:54 | 28.2% |
| Sled Push | 00:22 | 03:40 to 03:18 | 18.8% |
| Burpees Broad Jump | 00:20 | 06:40 to 06:20 | 17.1% |
| Ski Erg | 00:17 | 04:56 to 04:39 | 14.5% |
| Run Total | 00:17 | 47:31 to 47:14 | 14.5% |
| Rowing | 00:08 | 05:11 to 05:03 | 6.8% |
| Sled Pull | 00:00 | 05:23 to 05:23 | 0.0% |
| Farmers Carry | 00:00 | 02:08 to 02:08 | 0.0% |
| Wall Balls | 00:00 | 07:28 to 07:28 | 0.0% |
| Langley Joe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:31 | 00:00 | 05:04 -00:33 | 00:00 +00:00 |
| Ski Erg | 04:56 | 04:31 | 04:38 +00:18 | 05:04 -00:33 |
| Running 2 | 05:15 | 09:27 | 05:31 -00:16 | 09:42 -00:15 |
| Sled Push | 03:40 | 14:42 | 03:20 +00:20 | 15:13 -00:31 |
| Running 3 | 05:58 | 18:22 | 06:05 -00:07 | 18:33 -00:11 |
| Sled Pull | 05:23 | 24:20 | 05:49 -00:26 | 24:38 -00:18 |
| Running 4 | 06:06 | 29:43 | 06:02 +00:04 | 30:27 -00:44 |
| Burpees Broad Jump | 06:40 | 35:49 | 06:34 +00:06 | 36:29 -00:40 |
| Running 5 | 06:06 | 42:29 | 06:18 -00:12 | 43:03 -00:34 |
| Rowing | 05:11 | 48:35 | 05:06 +00:05 | 49:21 -00:46 |
| Running 6 | 06:09 | 53:46 | 06:08 +00:01 | 54:27 -00:41 |
| Farmers Carry | 02:08 | 59:55 | 02:30 -00:22 | 01:00:35 -00:40 |
| Running 7 | 06:15 | 01:02:03 | 06:05 +00:10 | 01:03:05 -01:02 |
| Sandbag Lunges | 06:27 | 01:08:18 | 06:10 +00:17 | 01:09:10 -00:52 |
| Running 8 | 07:14 | 01:14:45 | 07:03 +00:11 | 01:15:20 -00:35 |
| Wall Balls | 07:28 | 01:21:59 | 07:55 -00:27 | 01:22:23 -00:24 |
| Roxzone | 09:29 | 01:38:48 | 08:30 +00:59 | 01:38:48 |
Joe's total running time was 00:47:31, which was 01:30 slower than the average for his finish time. This suggests that he may need to focus on improving his running speed and endurance. His best running lap was 00:04:31, which was 00:18 faster than the average.
To improve in the Run Total segment, Joe should focus on improving his overall fitness and transition time. This can be achieved through interval training, incorporating sprints and hill runs, and practicing quick transitions between exercises.
For the Roxzone segment, Joe can improve by increasing his overall fitness and reducing his transition time. High-intensity interval training (HIIT) workouts and plyometric exercises can help improve his overall fitness and agility. Additionally, practicing efficient transitions between exercises during training sessions will help improve his Roxzone time.
In the Burpees Broad Jump segment, Joe can work on improving his explosive power and endurance. Incorporating exercises such as box jumps, squat jumps, and burpees into his training routine will help improve his performance in this segment.
For the Sandbag Lunges segment, Joe can focus on improving his leg strength and endurance. Exercises such as lunges, squats, and step-ups can help strengthen his leg muscles and improve his performance in this segment.
In the Ski Erg segment, Joe can work on improving his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, swimming, and upper body strength training into his routine will help improve his performance in this segment.
In the Running 7 segment, Joe should focus on improving his overall running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his running performance.
Joe should also focus on efficient transitions between exercises to minimize time lost in the Roxzone segment. Practicing these transitions during training sessions will help him develop a smooth and quick transition strategy.
Additionally, Joe should prioritize his strengths during the race. If his total running time is faster than average, he should utilize his running abilities to gain an advantage. If his running time is slower than average, he should focus on conserving energy during the running segments and prioritize his performance in the strength exercises.
Overall, Joe has shown potential in both running and strength segments. By implementing the suggested training strategies and race strategies, he can further improve his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Spensley William | 2023 London | 01:39:16 | |
| Driskell Joseph | 2024 Bilbao | 01:38:27 | |
| Zanellati Alessandro | 2023 Milan | 01:38:44 | |
| Mckinnon Graeme | 2023 Melbourne | 01:38:42 | |
| Miles Sean | 2024 Birmingham | 01:39:04 | |
| Colaci Federico | 2024 Rimini | 01:38:22 | |
| Carvalho David | 2022 New York | 01:39:03 | |
| Edney Danny | 2024 Birmingham | 01:39:11 | |
| Amaratunge Lahiru | 2024 Melbourne | 01:39:08 | |
| Yeo Eugene | 2024 Singapore National Stadium | 01:38:35 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:37:14 | |
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