Season 22/23 2022 Birmingham (1502) HYROX (1331) Men (959) Knox James

Knox James Hyrox Result

Dive into this athlete’s performance at 2022 Birmingham 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 35-39 #145007 01:25:56 115th in AG | Top 56.4% 466th | Top 48.6%
+01:24
44:11
Run Total
+00:11
05:31
Avg. Lap
+00:38
05:12
Best Lap
-01:50
34:28
Workout Total
-00:14
04:18
Avg. Workout
+00:28
07:22
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 Knox 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 Knox 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 Knox 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 Knox 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 04:58. Check the detail of the improvement plan below.

02:32 Potential Improvement 51.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:32 44:11 to 41:39 51.0%
Burpees Broad Jump 02:19 07:19 to 05:00 46.6%
Sandbag Lunges 00:07 04:57 to 04:50 2.3%
Ski Erg 00:00 04:12 to 04:12 0.0%
Sled Push 00:00 02:25 to 02:25 0.0%
Sled Pull 00:00 03:26 to 03:26 0.0%
Rowing 00:00 04:23 to 04:23 0.0%
Farmers Carry 00:00 01:56 to 01:56 0.0%
Wall Balls 00:00 05:50 to 05:50 0.0%

Splits Time

Knox James Perfect Race
Splits Total Average Total
Running 1 05:24 00:00 04:36 +00:48 00:00 +00:00
Ski Erg 04:12 05:24 04:27 -00:15 04:36 +00:48
Running 2 05:12 09:36 04:58 +00:14 09:03 +00:33
Sled Push 02:25 14:48 02:55 -00:30 14:01 +00:47
Running 3 05:27 17:13 05:24 +00:03 16:56 +00:17
Sled Pull 03:26 22:40 04:58 -01:32 22:20 +00:20
Running 4 05:34 26:06 05:23 +00:11 27:18 -01:12
Burpees Broad Jump 07:19 31:40 05:20 +01:59 32:41 -01:01
Running 5 05:40 38:59 05:33 +00:07 38:01 +00:58
Rowing 04:23 44:39 04:49 -00:26 43:34 +01:05
Running 6 05:22 49:02 05:25 -00:03 48:23 +00:39
Farmers Carry 01:56 54:24 02:11 -00:15 53:48 +00:36
Running 7 05:19 56:20 05:24 -00:05 55:59 +00:21
Sandbag Lunges 04:57 01:01:39 05:06 -00:09 01:01:23 +00:16
Running 8 06:15 01:06:36 06:01 +00:14 01:06:29 +00:07
Wall Balls 05:50 01:12:51 06:32 -00:42 01:12:30 +00:21
Roxzone 07:22 01:25:56 06:54 +00:28 01:25:56
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


James Knox performed well in the 2022 Birmingham HYROX race, finishing with an overall rank of 466, which places him in the top 35% of 1331 athletes. In his age group (35-39), he ranked 115, putting him in the top 41% of 275 athletes. His overall time of 01:25:56 is commendable, but there are areas where he can improve to enhance his performance.

James' total running time of 00:44:11 is 02:45 slower than the average for his finish time. This indicates that he may need to focus more on improving his overall fitness and transition time. Additionally, his best running lap was 00:05:12, which shows that he has the potential to run faster. However, his running 1 segment was 00:57 slower than average, suggesting that he may have started the race too fast and struggled to maintain his pace.

Segments to Improve


1. Run Total:
James lost significant time in the running segments of the race. To improve in this area, he should focus on building his running endurance and speed. Incorporating interval training, such as tempo runs and speed intervals, can help him increase his pace and stamina. Additionally, he should work on his running form and technique to optimize his efficiency and prevent fatigue.

2. Burpees Broad Jump:
James spent 02:20 longer than the average time in this segment. To improve his performance in burpees, he can practice specific exercises that target his upper body and core strength. Push-ups, planks, and burpee variations can help him build the necessary strength and endurance to perform this segment more efficiently. Additionally, practicing explosive movements like box jumps and broad jumps can enhance his power and agility.

3. Running 1 and Running 2:
James was slower than average in both of these running segments. To address this, he should focus on improving his overall running speed and endurance. Incorporating interval training, hill repeats, and tempo runs can help him increase his pace and build his running stamina. Additionally, he should work on his pacing strategy to avoid starting too fast and burning out early in the race.

4. Roxzone:
James spent 00:40 longer than the average time in the roxzone. To improve this transition time, he should focus on improving his overall fitness and conditioning. Incorporating circuit training and high-intensity interval training (HIIT) can help him increase his cardiovascular fitness and improve his transition speed. Additionally, practicing quick and efficient movement between exercises can help him reduce the time spent in the roxzone.

Strategies


1. Pacing:
James should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue and slower overall performance. He should aim to find a sustainable pace that allows him to maintain a steady speed throughout the race.

2. Transitions:
To minimize time spent in the roxzone, James should practice efficient and quick transitions between exercises. He can simulate race scenarios during his training sessions, focusing on smoothly transitioning from one exercise to another while maintaining a high level of intensity.

3. Strength Training:
James should incorporate strength training exercises into his training routine to improve his overall strength and power. Exercises such as squats, deadlifts, lunges, and kettlebell swings can help him build the necessary strength for the race.

4. Endurance Training:
To improve his running performance, James should prioritize endurance training. Long-distance runs, tempo runs, and interval training can help him build his aerobic capacity and improve his running speed and endurance.

5. Technique and Form:
James should focus on proper technique and form in each exercise to optimize his performance and prevent injuries. Working with a coach or trainer can help him identify any areas of improvement and make necessary corrections.

By implementing these strategies and focusing on improving the identified areas, James Knox can enhance his performance in future HYROX races. With targeted training and a well-executed race strategy, he has the potential to achieve even better results.

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
Erickson Riley 2023 Chicago - North American Open Championship 01:26:04
North Ben 2024 Malaga 01:25:44
Vögele Tim 2023 Frankfurt 01:26:01
Di Lenarda Lino 2023 Milan 01:25:54
Shorr Jarred 2023 New York 01:25:35
Thompson Eddy 2024 Madrid 01:26:10
Lynn Robert 2022 Dallas 01:26:09
Keizer Martijn 2024 Köln 01:26:06
Del Monte David 2023 Glasgow 01:26:20
Jokic Joshua 2024 Sydney 01:26:00

Measure Your Performance Against Top Athletes

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