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 Abernethy 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 Abernethy 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 Abernethy 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 Abernethy 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 04:31. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:24 | 45:03 to 41:39 | 75.3% |
| Sandbag Lunges | 00:22 | 05:12 to 04:50 | 8.1% |
| Sled Pull | 00:21 | 04:59 to 04:38 | 7.7% |
| Farmers Carry | 00:18 | 02:21 to 02:03 | 6.6% |
| Ski Erg | 00:04 | 04:27 to 04:23 | 1.5% |
| Burpees Broad Jump | 00:01 | 05:01 to 05:00 | 0.4% |
| Rowing | 00:01 | 04:45 to 04:44 | 0.4% |
| Sled Push | 00:00 | 02:36 to 02:36 | 0.0% |
| Wall Balls | 00:00 | 05:09 to 05:09 | 0.0% |
| Abernethy James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:21 | 00:00 | 04:37 +00:44 | 00:00 +00:00 |
| Ski Erg | 04:27 | 05:21 | 04:27 +00:00 | 04:37 +00:44 |
| Running 2 | 05:28 | 09:48 | 04:58 +00:30 | 09:04 +00:44 |
| Sled Push | 02:36 | 15:16 | 02:55 -00:19 | 14:02 +01:14 |
| Running 3 | 05:37 | 17:52 | 05:24 +00:13 | 16:57 +00:55 |
| Sled Pull | 04:59 | 23:29 | 04:58 +00:01 | 22:21 +01:08 |
| Running 4 | 05:33 | 28:28 | 05:23 +00:10 | 27:19 +01:09 |
| Burpees Broad Jump | 05:01 | 34:01 | 05:20 -00:19 | 32:42 +01:19 |
| Running 5 | 05:48 | 39:02 | 05:33 +00:15 | 38:02 +01:00 |
| Rowing | 04:45 | 44:50 | 04:49 -00:04 | 43:35 +01:15 |
| Running 6 | 05:35 | 49:35 | 05:25 +00:10 | 48:24 +01:11 |
| Farmers Carry | 02:21 | 55:10 | 02:11 +00:10 | 53:49 +01:21 |
| Running 7 | 05:33 | 57:31 | 05:24 +00:09 | 56:00 +01:31 |
| Sandbag Lunges | 05:12 | 01:03:04 | 05:07 +00:05 | 01:01:24 +01:40 |
| Running 8 | 06:11 | 01:08:16 | 06:01 +00:10 | 01:06:31 +01:45 |
| Wall Balls | 05:09 | 01:14:27 | 06:32 -01:23 | 01:12:32 +01:55 |
| Roxzone | 06:29 | 01:25:57 | 06:53 -00:24 | 01:25:57 |
James' total running time of 00:45:03 is 03:34 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 of 00:05:21 suggests that he has the potential to improve his running performance.
To improve his running performance, James should incorporate specific training techniques and exercises into his routine. He can include interval training, such as high-intensity interval training (HIIT), to improve his speed and endurance. Tempo runs and hill sprints can also help him build strength and increase his running speed.
In addition to running-specific exercises, James should also focus on strength training to improve his overall fitness. Exercises such as squats, lunges, deadlifts, and kettlebell swings can help him build strength in his lower body, which will assist in his running performance. He should also incorporate core exercises, such as planks and Russian twists, to improve his stability and balance during the race.
By implementing these strategies and focusing on improving his running performance and transition time, James Abernethy can enhance his overall performance in future HYROX races. With consistent training and attention to these areas of improvement, he has the potential to achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Bourdon Quentin | 2024 Marseille | 01:25:44 | |
| Leija Juan | 2024 Houston | 01:26:08 | |
| Sanguino Garca Eduardo | 2023 Bilbao | 01:25:54 | |
| Hungbin Chen HKGHYROX | 2024 Hong Kong | 01:25:32 | |
| Hoebinger Stefan | 2024 Vienna - European Championship | 01:25:40 | |
| Gregory Ciaran | 2022 Birmingham | 01:25:48 | |
| Van Harten Kasper | 2022 Amsterdam | 01:25:44 | |
| Stobinski Eric | 2024 Berlin | 01:25:27 | |
| Karmiste Tim | 2024 Melbourne | 01:25:30 | |
| Cheang Matthew | 2024 Manchester | 01:25:59 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:31:10 | |
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