Dive into this athlete’s performance at 2024 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 Goolnik 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 Goolnik 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 Goolnik 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 Goolnik 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 03:34. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:10 | 04:17 to 03:07 | 32.7% |
| Sled Pull | 00:50 | 06:09 to 05:19 | 23.4% |
| Ski Erg | 00:32 | 05:06 to 04:34 | 15.0% |
| Wall Balls | 00:31 | 07:36 to 07:05 | 14.5% |
| Burpees Broad Jump | 00:24 | 06:18 to 05:54 | 11.2% |
| Farmers Carry | 00:07 | 02:26 to 02:19 | 3.3% |
| Rowing | 00:00 | 04:50 to 04:50 | 0.0% |
| Sandbag Lunges | 00:00 | 05:16 to 05:16 | 0.0% |
| Run Total | 00:00 | 43:55 to 43:55 | 0.0% |
| Goolnik James | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:17 | 00:00 | 04:56 +01:21 | 00:00 +00:00 |
| Ski Erg | 05:06 | 06:17 | 04:34 +00:32 | 04:56 +01:21 |
| Running 2 | 04:48 | 11:23 | 05:22 -00:34 | 09:30 +01:53 |
| Sled Push | 04:17 | 16:11 | 03:12 +01:05 | 14:52 +01:19 |
| Running 3 | 05:20 | 20:28 | 05:52 -00:32 | 18:04 +02:24 |
| Sled Pull | 06:09 | 25:48 | 05:30 +00:39 | 23:56 +01:52 |
| Running 4 | 05:08 | 31:57 | 05:51 -00:43 | 29:26 +02:31 |
| Burpees Broad Jump | 06:18 | 37:05 | 06:09 +00:09 | 35:17 +01:48 |
| Running 5 | 05:35 | 43:23 | 06:03 -00:28 | 41:26 +01:57 |
| Rowing | 04:50 | 48:58 | 05:00 -00:10 | 47:29 +01:29 |
| Running 6 | 05:14 | 53:48 | 05:53 -00:39 | 52:29 +01:19 |
| Farmers Carry | 02:26 | 59:02 | 02:24 +00:02 | 58:22 +00:40 |
| Running 7 | 05:17 | 01:01:28 | 05:52 -00:35 | 01:00:46 +00:42 |
| Sandbag Lunges | 05:16 | 01:06:45 | 05:44 -00:28 | 01:06:38 +00:07 |
| Running 8 | 06:19 | 01:12:01 | 06:42 -00:23 | 01:12:22 -00:21 |
| Wall Balls | 07:36 | 01:18:20 | 07:26 +00:10 | 01:19:04 -00:44 |
| Roxzone | 08:39 | 01:34:27 | 07:57 +00:42 | 01:34:27 |
James, you tackled the 2024 London Hyrox with determination and grit, finishing in the top 72% overall and 55% in your age group. Your overall time of 01:34:27 is commendable, especially when you consider that your total running time was 00:43:55, which is an impressive 02:42 faster than average. It’s clear that you’ve got a strong runner profile, but the numbers indicate that your pacing strategy might need a little fine-tuning. The first running segment was a bit on the slower side, which might suggest you started off too conservatively, perhaps saving energy for the tougher segments. Remember, it’s not a marathon; it’s a Hyrox! 💥
Your strength is evident in the running segments, particularly with your best lap at 00:04:48. However, the sled push and pull segments, along with the ski erg and wall balls, showed where you can make significant gains. You’ve got the foundation; now it’s about building on it to make those strengths shine even brighter.
The sled push can feel like pushing a fridge on wheels, but it doesn’t have to be that way! Focus on strengthening your legs and core. Try these exercises:
Similar to the sled push, the sled pull requires a solid pulling technique. Here are some strategies:
To improve your ski erg performance, focus on your technique and endurance:
Wall balls can be a real game-changer when done right. Here’s how to sharpen that skill:
Burpees can feel like they take an eternity, but you can enhance your efficiency:
During the race, pacing is key. Consider starting your first running segment slightly faster to build momentum while ensuring you have enough energy for the heavy lifting that follows. Don’t forget to focus on your transitions between stations; every second counts! The roxzone took a little longer than average, which indicates room for improvement. Aim for fluidity and efficiency when moving from one exercise to the next—think of it as a dance, but with less twirling and more sweat! 💪
James, your performance at the 2024 London Hyrox shows that you have the ability to compete at a high level in your age group. With a few tweaks to your training and race strategy, you're well on your way to turning those weaknesses into strengths. Remember, "The only thing that’s keeping you from getting what you want is the story you keep telling yourself." So, rewrite that story; let it be about relentless pursuit and unyielding effort!
Keep pushing, keep grinding, and who knows? Maybe next time, you’ll be the one pushing that fridge across the finish line faster than anyone else! 🏆
Stay strong, stay focused, and let’s crush those goals together!
The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Yavuz Tuncay | 2019 Essen | 01:34:27 | |
| Hart Anthony | 2024 Manchester | 01:34:37 | |
| Whoriskey Teague | 2024 Glasgow | 01:34:57 | |
| Al Qaabil Ibrahim | 2021 New York | 01:34:06 | |
| Kenny Joe | 2024 Glasgow | 01:34:12 | |
| Dürrling Daniel | 2022 Berlin | 01:34:50 | |
| Gendron Ryan | 2022 Chicago | 01:34:21 | |
| Counihan Kevin | 2024 Dublin | 01:34:14 | |
| Fisher Dean | 2023 Houston | 01:34:19 | |
| Mcgee Oran | 2024 Melbourne | 01:34:29 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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