Dive into this athlete’s performance at 2023 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.
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 Boote 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 Boote Joe'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 Boote 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.
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 Boote 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 03:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:02 | 42:31 to 40:29 | 54.2% |
| Wall Balls | 00:50 | 06:35 to 05:45 | 22.2% |
| Burpees Broad Jump | 00:27 | 05:10 to 04:43 | 12.0% |
| Sled Pull | 00:11 | 04:37 to 04:26 | 4.9% |
| Rowing | 00:08 | 04:48 to 04:40 | 3.6% |
| Sandbag Lunges | 00:07 | 04:44 to 04:37 | 3.1% |
| Ski Erg | 00:00 | 04:18 to 04:18 | 0.0% |
| Sled Push | 00:00 | 02:33 to 02:33 | 0.0% |
| Farmers Carry | 00:00 | 01:49 to 01:49 | 0.0% |
| Boote Joe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:34 | 00:00 | 04:29 -00:55 | 00:00 +00:00 |
| Ski Erg | 04:18 | 03:34 | 04:24 -00:06 | 04:29 -00:55 |
| Running 2 | 04:53 | 07:52 | 04:51 +00:02 | 08:53 -01:01 |
| Sled Push | 02:33 | 12:45 | 02:50 -00:17 | 13:44 -00:59 |
| Running 3 | 05:43 | 15:18 | 05:14 +00:29 | 16:34 -01:16 |
| Sled Pull | 04:37 | 21:01 | 04:45 -00:08 | 21:48 -00:47 |
| Running 4 | 05:42 | 25:38 | 05:13 +00:29 | 26:33 -00:55 |
| Burpees Broad Jump | 05:10 | 31:20 | 05:02 +00:08 | 31:46 -00:26 |
| Running 5 | 05:59 | 36:30 | 05:22 +00:37 | 36:48 -00:18 |
| Rowing | 04:48 | 42:29 | 04:45 +00:03 | 42:10 +00:19 |
| Running 6 | 05:23 | 47:17 | 05:15 +00:08 | 46:55 +00:22 |
| Farmers Carry | 01:49 | 52:40 | 02:07 -00:18 | 52:10 +00:30 |
| Running 7 | 05:15 | 54:29 | 05:13 +00:02 | 54:17 +00:12 |
| Sandbag Lunges | 04:44 | 59:44 | 04:53 -00:09 | 59:30 +00:14 |
| Running 8 | 06:06 | 01:04:28 | 05:44 +00:22 | 01:04:23 +00:05 |
| Wall Balls | 06:35 | 01:10:34 | 06:15 +00:20 | 01:10:07 +00:27 |
| Roxzone | 05:44 | 01:22:46 | 06:24 -00:40 | 01:22:46 |
Joe's total running time was 00:42:31, which was 02:42 slower than the average. This indicates that he may need to improve his running speed and endurance. His best running lap was 00:03:34, which was 00:47 faster than the average.
To improve performance in these segments, Joe should focus on specific training strategies and techniques:
1. Running 5, Running 3, and Running 4: Joe's running times were consistently slower than average in these segments. To improve his running speed and endurance, he should incorporate interval training and tempo runs into his training routine. Interval training involves alternating between high-intensity sprints and recovery periods, while tempo runs involve running at a comfortably hard pace for an extended period. This will help Joe build both speed and endurance.
2. Burpees Broad Jump: Joe's time in this segment was slower than average. To improve his performance, he should incorporate plyometric exercises into his training routine. Plyometric exercises, such as box jumps and squat jumps, help improve explosive power and strength, which are essential for the burpees broad jump.
3. Wall Balls: Joe's time in this segment was also slower than average. To improve his performance, he should focus on strengthening his lower body and core muscles. Exercises such as squats, lunges, and Russian twists will help improve his strength and stability, leading to better performance in wall balls.
4. Running 8: Joe's time in this segment was slower than average. To improve his running speed and endurance, he should incorporate hill training into his routine. Running uphill challenges the muscles in a different way and helps improve both strength and speed. Additionally, incorporating interval training and tempo runs as mentioned earlier will also benefit his performance in this segment.
Joe should also pay attention to his transitions in the roxzone. As his roxzone time was faster than average, he can work on minimizing transition time and improving overall fitness to reduce the need for extended rest periods.
Additionally, Joe should focus on staying mentally strong and motivated throughout the race. Hyrox races can be physically demanding, and maintaining a positive mindset can make a significant difference in performance.
In conclusion, Joe Boote had a strong performance in the 2023 Birmingham Hyrox race. To improve his performance, he should focus on improving his running speed and endurance, as well as targeting specific segments that need improvement such as burpees broad jump, wall balls, and running 8. By incorporating the suggested training strategies and techniques, Joe can enhance his overall performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Saminadin Ganesh | 2024 Köln | 01:22:36 | |
| Schnitger Christopher | 2024 Frankfurt | 01:22:33 | |
| Van Gils ErnstJan | 2024 Amsterdam | 01:22:24 | |
| Bailey Joseph | 2022 London | 01:22:16 | |
| Kipp Nicholas | 2022 Chicago | 01:22:42 | |
| Hall Jaime | 2024 Sports Direct HYROX London | 01:22:34 | |
| Horsewell Lewis | 2024 Sports Direct HYROX London | 01:23:07 | |
| Wilding Harry | 2024 Manchester | 01:23:04 | |
| Linder Konstantin | 2023 Köln | 01:23:11 | |
| Levy Frank | 2024 Dallas | 01:22:29 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
