Dive into this athlete’s performance at 2024 Manchester 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.
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 Walsh Joe'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 Walsh Joe'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 Walsh Joe'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 Walsh Joe'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
05:59.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Joe Walsh demonstrated a commendable effort in the 2024 Manchester HYROX, landing in the top 51% of all athletes and the top 52% within his age group, a competitive standing considering the field of participants. Noteworthy is his exceptional performance in strength-based activities such as the Sled Push, Sled Pull, and Wall Balls, where he surpassed the average times significantly. This suggests a strong strength profile, especially in pushing and pulling movements. Conversely, Joe's overall running time was 05:34 slower than average, indicating an area for potential improvement. His race pacing appeared to start strong but faltered as the event progressed, suggesting endurance or pacing strategy issues during longer running segments. This pattern suggests a need to balance his evident strength capabilities with endurance and running efficiency.
Segments to Improve:
Running Segments: The most time was lost in the later running segments (Running 6, Running 7), indicating a decline in endurance or pacing strategy. To improve, Joe should focus on increasing his aerobic capacity and incorporate interval training into his routine. Specific exercises such as tempo runs, long slow runs, and VO2 max intervals (e.g., 400m repeats) could greatly enhance his running economy and endurance. Additionally, incorporating running drills focusing on form correction, such as high knees and butt kicks, could improve his running efficiency.
Rowing: The significant time loss in rowing suggests a need for improvement in both technique and endurance. Joe should focus on rowing technique workshops or sessions with a coach to refine his stroke efficiency. Endurance can be built through interval rowing sessions (e.g., 500m repeats with rest) and longer, steady-state rows (e.g., 10k at a consistent pace).
Transitions (Roxzone): While Joe's transition times were faster than average, indicating less rest and quicker transitions, there's always room for improvement in streamlining movements between exercises. Practice mock transitions during training sessions to minimize time spent in the Roxzone further.
Race Strategies:
Effective Pacing: Joe's initial fast pace indicates a strong start but poor endurance maintenance. He should practice pacing strategies that involve starting at a controlled pace and gradually increasing effort, focusing on conserving energy for the latter half of the race. Utilizing a heart rate monitor during training and races can help manage exertion levels effectively.
Strength and Endurance Balance: Given Joe's strength in pushing and pulling exercises, continuing to capitalize on these strengths while boosting running endurance will create a more balanced performance profile. Incorporating cross-training activities like cycling or swimming could enhance cardiovascular endurance without overloading on running, helping to prevent injury and improve overall fitness.
Technical Improvement in Weak Areas: Focusing on technique in weaker segments such as rowing will ensure that Joe is not expending unnecessary energy. Regularly scheduled technique sessions in these areas will enhance performance.
Mock Race Sessions: Simulating race conditions, including transitions and varying the order of strength and running segments, will prepare Joe for the dynamic nature of HYROX races. This will not only improve his physical readiness but also his mental adaptability to the race's demands.
By addressing these areas with specific training strategies and maintaining an emphasis on both strengths and weaknesses, Joe Walsh has the potential to significantly improve his future HYROX race performances.