Dive into this athlete’s performance at 2023 London 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 Portlock 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 Portlock James'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 Portlock 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.
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 Portlock 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 01:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 00:37 | 05:10 to 04:33 | 58.7% |
| Sled Push | 00:16 | 02:49 to 02:33 | 25.4% |
| Sled Pull | 00:07 | 04:29 to 04:22 | 11.1% |
| Rowing | 00:03 | 04:42 to 04:39 | 4.8% |
| Ski Erg | 00:00 | 04:10 to 04:10 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:06 to 03:06 | 0.0% |
| Farmers Carry | 00:00 | 01:57 to 01:57 | 0.0% |
| Wall Balls | 00:00 | 05:08 to 05:08 | 0.0% |
| Run Total | 00:00 | 38:19 to 38:19 | 0.0% |
| Portlock James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:30 | 00:00 | 04:30 -01:00 | 00:00 +00:00 |
| Ski Erg | 04:10 | 03:30 | 04:23 -00:13 | 04:30 -01:00 |
| Running 2 | 04:34 | 07:40 | 04:48 -00:14 | 08:53 -01:13 |
| Sled Push | 02:49 | 12:14 | 02:46 +00:03 | 13:41 -01:27 |
| Running 3 | 04:59 | 15:03 | 05:12 -00:13 | 16:27 -01:24 |
| Sled Pull | 04:29 | 20:02 | 04:41 -00:12 | 21:39 -01:37 |
| Running 4 | 04:55 | 24:31 | 05:09 -00:14 | 26:20 -01:49 |
| Burpees Broad Jump | 03:06 | 29:26 | 04:59 -01:53 | 31:29 -02:03 |
| Running 5 | 05:02 | 32:32 | 05:20 -00:18 | 36:28 -03:56 |
| Rowing | 04:42 | 37:34 | 04:44 -00:02 | 41:48 -04:14 |
| Running 6 | 05:05 | 42:16 | 05:13 -00:08 | 46:32 -04:16 |
| Farmers Carry | 01:57 | 47:21 | 02:07 -00:10 | 51:45 -04:24 |
| Running 7 | 04:54 | 49:18 | 05:10 -00:16 | 53:52 -04:34 |
| Sandbag Lunges | 05:10 | 54:12 | 04:51 +00:19 | 59:02 -04:50 |
| Running 8 | 05:24 | 59:22 | 05:42 -00:18 | 01:03:53 -04:31 |
| Wall Balls | 05:08 | 01:04:46 | 06:10 -01:02 | 01:09:35 -04:49 |
| Roxzone | 12:21 | 01:22:06 | 06:21 +06:00 | 01:22:06 |
James Portlock had a strong performance in the 2023 London Hyrox race, finishing with an overall time of 01:22:06. He achieved an impressive overall rank of 721, placing him in the top 25% of the 2806 athletes. In his age group, U24, he ranked 36th, which is in the top 22% of the 162 athletes. James displayed exceptional running ability, with a total running time of 00:38:19, which was 01:10 faster than the average time. His best running lap was completed in just 00:03:30, which was 00:50 faster than the average.
The two segments where James lost the most time were the Roxzone and the Sandbag Lunges. The Roxzone, with a time of 00:12:21, was 06:09 slower than the average. To improve this segment, James should focus on improving his overall fitness and reducing his transition time. This can be achieved through specific training strategies such as interval training, circuit training, and practicing quick transitions between exercises.
For the Sandbag Lunges segment, James took 00:05:10, which was 00:22 slower than the average. To improve this segment, James should focus on strengthening his lower body, specifically his quadriceps, hamstrings, and glutes. Exercises such as squats, lunges, and deadlifts can help improve his strength and endurance for the lunges. Additionally, practicing proper form and technique during the lunges will also contribute to better performance.
To improve overall performance during the race, James should consider the following strategies:
1. Pacing: Based on his performance, James displayed a strong running profile and was faster than average in most running segments. However, to maintain his pace throughout the race, he should focus on pacing himself properly. Starting too fast can lead to fatigue later on, so he should aim for a consistent pace from the beginning.
2. Transition Time: As mentioned earlier, reducing transition time in the Roxzone is crucial. James should practice quick and efficient transitions between exercises to minimize time spent in this zone. This can be achieved through regular practice and incorporating specific transition drills into his training routine.
3. Strength Training: While James performed well in most strength-related segments, focusing on strength training can further enhance his performance. Incorporating exercises such as resistance training, plyometrics, and functional movements can improve his overall strength and power, leading to better performance in all segments.
4. Endurance Training: To maintain his strong running performance, James should include endurance training in his routine. Long-distance runs, interval training, and tempo runs can help improve his cardiovascular endurance, allowing him to sustain his pace throughout the race.
5. Mental Preparation: Hyrox races require both physical and mental strength. James should work on mental preparation techniques such as visualization, positive self-talk, and goal setting to maintain focus and motivation during the race.
By implementing these strategies and focusing on specific areas of improvement, James can further enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Humphries Rob | 2024 Sports Direct HYROX London | 01:21:45 | |
| Cabiddu Ivan | 2023 Milan | 01:21:57 | |
| Caseley Phil | 2024 Malaga | 01:22:35 | |
| Smyth Jake | 2024 Madrid | 01:21:56 | |
| Zahra Christian | 2024 Vienna - European Championship | 01:22:02 | |
| Morrison Leo | 2024 Malaga | 01:22:06 | |
| Hille Axel | 2024 Berlin | 01:22:03 | |
| Cao NguyenQuôc | 2024 Paris | 01:21:40 | |
| Bancroft Owain | 2024 London | 01:21:55 | |
| Terruzzi Stefano | 2024 Milan | 01:21:50 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:14:15 | |
| 2024 Sports Direct HYROX London | 01:11:26 | |
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