Dive into this athlete’s performance at 2024 Hong Kong 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 07:05. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| BBJ | 02:51 (From 08:23 to 05:32) | 40.2% |
| Sandbag Lunges | 01:46 (From 07:01 to 05:15) | 24.9% |
| Wall Balls | 01:23 (From 08:02 to 06:39) | 19.5% |
| Sled Pull | 00:45 (From 05:48 to 05:03) | 10.6% |
| Rowing | 00:14 (From 05:06 to 04:52) | 3.3% |
| Ski Erg | 00:06 (From 04:35 to 04:29) | 1.4% |
| Sled Push | 00:00 (From 02:29 to 02:29) | 0.0% |
| Farmers Carry | 00:00 (From 02:06 to 02:06) | 0.0% |
| Run Total | 00:00 (From 40:21 to 40:21) | 0.0% |
| Harrison James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:43 | 00:00 | 04:46 -00:03 | 00:00 +00:00 |
| Ski Erg | 04:35 | 04:43 | 04:32 +00:03 | 04:46 -00:03 |
| Running 2 | 04:33 | 09:18 | 05:10 -00:37 | 09:18 +00:00 |
| Sled Push | 02:29 | 13:51 | 03:04 -00:35 | 14:28 -00:37 |
| Running 3 | 05:00 | 16:20 | 05:38 -00:38 | 17:32 -01:12 |
| Sled Pull | 05:48 | 21:20 | 05:17 +00:31 | 23:10 -01:50 |
| Running 4 | 05:02 | 27:08 | 05:37 -00:35 | 28:27 -01:19 |
| Burpees Broad Jump | 08:23 | 32:10 | 05:48 +02:35 | 34:04 -01:54 |
| Running 5 | 05:12 | 40:33 | 05:48 -00:36 | 39:52 +00:41 |
| Rowing | 05:06 | 45:45 | 04:56 +00:10 | 45:40 +00:05 |
| Running 6 | 05:11 | 50:51 | 05:39 -00:28 | 50:36 +00:15 |
| Farmers Carry | 02:06 | 56:02 | 02:18 -00:12 | 56:15 -00:13 |
| Running 7 | 05:12 | 58:08 | 05:38 -00:26 | 58:33 -00:25 |
| Sandbag Lunges | 07:01 | 01:03:20 | 05:30 +01:31 | 01:04:11 -00:51 |
| Running 8 | 05:32 | 01:10:21 | 06:20 -00:48 | 01:09:41 +00:40 |
| Wall Balls | 08:02 | 01:15:53 | 07:00 +01:02 | 01:16:01 -00:08 |
| Roxzone | 06:44 | 01:30:30 | 07:29 -00:45 | 01:30:30 |
James, first off, let me give you a high-five from the Rox-Coach team! Your overall time of 01:30:30 puts you in the top 16% of 2712 athletes. That’s some serious hustle! At 39th in your age group, you’re definitely holding your own among some stiff competition. Now, let's talk about your running prowess—you clocked a total running time of 00:40:21, which is a solid 04:27 faster than the average. Clearly, you've got the wheels for this sport! 🏃♂️💨
However, your pacing strategy might need a little fine-tuning. Starting with a split of 00:04:43 in Running 1 put you behind the eight ball, and it seems like you hit a groove in Running 2 with a 00:04:33, but then slowed down again in Running 3. Your ability to run faster than the average suggests you have a runner's profile, but the fluctuations in your running pace indicate that you might be feeling the effects of the strength segments. This is a clue that we need to work on that strength aspect to balance your game! 🏋️
This segment really took a toll on your time. To turn this into a strength, incorporate some explosive plyometric training. Try box jumps and burpee variations in your weekly routine. Aim for sets of 10-15 reps, focusing on form and speed. And remember, if you're jumping like a frog, you better land like a cat! 🐸
Sandbag lunges can feel like a weighty hug from your worst enemy! To improve, focus on adding more lunging variations and glute activation drills in your training. Try walking lunges with a lighter weight to build endurance and form. Also, add some hip flexor stretches—nobody likes tight hips when lunging!
Wall balls should feel like throwing a party, not a chore! Incorporate more thrusters and medicine ball slams into your routine. Focus on getting your squat depth right, and don't forget to explode up through your heels when you throw the ball. Aim for 3 sets of 10-15 reps, and soon you'll be throwing that ball like you're trying to win a game of dodgeball!
Time to get sledding! This segment can be improved with more sled pulls in your training, focusing on your grip and core engagement. Aim for 4-6 sets of 20-30 meters, pushing your limits. Remember, if you’re not questioning your life choices by the end of a sled workout, you’re probably doing it wrong! 😅
Your transition time suggests some downtime. Work on your overall fitness and practice quick transitions during training. Set up mock race scenarios with timed transitions between exercises. The quicker you can move, the less time you'll spend resting between the fun parts! 💨
When you're out there racing, keep these strategies in mind:
James, you've laid down a solid foundation—now it's time to build those strength segments into your repertoire! Remember, every time you push your limits, you're one step closer to your goals. As they say, "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." So, embrace the grind, challenge yourself, and keep that sense of humor alive! After all, in Hyrox, if you’re not laughing, you’re probably doing it wrong! Keep pushing, and let’s crush the next race together! 💪💥
Stay strong, stay motivated, and remember, I’m always here rooting for you—The Rox-Coach.
| Similar Athletes | |||
|---|---|---|---|
| Smith Steve | 2023 Stockholm | 01:30:32 | |
| Torres Andres | 2023 Miami | 01:30:03 | |
| Kennedy Zachary | 2022 Chicago | 01:30:07 | |
| Shin Hyunseok | 2024 Incheon | 01:30:57 | |
| Brooten Dave | 2023 New York | 01:30:12 | |
| Laurent Grayson | 2024 Melbourne | 01:30:12 | |
| Sydor Brennan | 2024 New York | 01:30:04 | |
| Vukan Sebastian | 2019 Wien | 01:30:09 | |
| Cunningham Brian | 2021 New York | 01:30:50 | |
| Nu Marshall | 2024 Singapore | 01:30:22 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Harrison James
