Dive into this athlete’s performance at 2024 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 Cates Joshua'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 Cates Joshua'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 Cates Joshua'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 Cates Joshua'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 04:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:34 | 08:27 to 05:53 | 61.6% |
| Burpees Broad Jump | 01:34 | 06:24 to 04:50 | 37.6% |
| Rowing | 00:02 | 04:44 to 04:42 | 0.8% |
| Ski Erg | 00:00 | 04:17 to 04:17 | 0.0% |
| Sled Push | 00:00 | 02:16 to 02:16 | 0.0% |
| Sled Pull | 00:00 | 04:12 to 04:12 | 0.0% |
| Farmers Carry | 00:00 | 01:53 to 01:53 | 0.0% |
| Sandbag Lunges | 00:00 | 04:27 to 04:27 | 0.0% |
| Run Total | 00:00 | 39:38 to 39:38 | 0.0% |
| Cates Joshua | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 04:33 -00:07 | 00:00 +00:00 |
| Ski Erg | 04:17 | 04:26 | 04:25 -00:08 | 04:33 -00:07 |
| Running 2 | 04:10 | 08:43 | 04:53 -00:43 | 08:58 -00:15 |
| Sled Push | 02:16 | 12:53 | 02:52 -00:36 | 13:51 -00:58 |
| Running 3 | 04:39 | 15:09 | 05:19 -00:40 | 16:43 -01:34 |
| Sled Pull | 04:12 | 19:48 | 04:50 -00:38 | 22:02 -02:14 |
| Running 4 | 04:55 | 24:00 | 05:17 -00:22 | 26:52 -02:52 |
| Burpees Broad Jump | 06:24 | 28:55 | 05:09 +01:15 | 32:09 -03:14 |
| Running 5 | 05:25 | 35:19 | 05:26 -00:01 | 37:18 -01:59 |
| Rowing | 04:44 | 40:44 | 04:46 -00:02 | 42:44 -02:00 |
| Running 6 | 05:15 | 45:28 | 05:18 -00:03 | 47:30 -02:02 |
| Farmers Carry | 01:53 | 50:43 | 02:09 -00:16 | 52:48 -02:05 |
| Running 7 | 05:01 | 52:36 | 05:18 -00:17 | 54:57 -02:21 |
| Sandbag Lunges | 04:27 | 57:37 | 04:58 -00:31 | 01:00:15 -02:38 |
| Running 8 | 05:51 | 01:02:04 | 05:52 -00:01 | 01:05:13 -03:09 |
| Wall Balls | 08:27 | 01:07:55 | 06:17 +02:10 | 01:11:05 -03:10 |
| Roxzone | 07:45 | 01:24:00 | 06:38 +01:07 | 01:24:00 |
Joshua Cates delivered an impressive performance in the 2024 Birmingham HYROX race, finishing in the top 30% of athletes. It is notable that his overall time was 01:24:00, ranking him 1261 out of 4107 participants. He secured a top 35% rank in his age group of 25-29, which is commendable.
Joshua's overall running time was 39:38, which was 2:31 faster than the average. His best running lap time was 4:10, exhibiting his strong running capabilities. Notably, Joshua started the race on a strong note, with his time in Running 1 and Running 2 segments being faster than the average. This pacing strategy helped Joshua establish a strong standing in the initial phase of the race.
Based on the total running time, Joshua appears to have a stronger runner profile. His strength lies in his running capability, which enables him to gain time during these segments. However, his performance in the strength segments and transitions needs improvement.
Given Joshua's strengths in running, a viable strategy would be to maintain a steady pace during the running segments to conserve energy for the strength segments. This would help him maintain a consistent performance throughout the race.
For the strength segments, focusing on proper technique and form can help reduce the risk of fatigue and injury. Additionally, incorporating specific strength training exercises into his workout routine can help improve his performance in these segments.
During transitions, quick recovery and efficient movement can help minimize time spent in the Roxzone. Practicing transitions during training can also help improve efficiency during the actual race.
A focus on endurance training would also be beneficial in increasing overall fitness level, which would contribute towards a more consistent performance across all segments of the race.
| Similar Athletes | |||
|---|---|---|---|
| Tomkins Paul | 2024 London | 01:23:37 | |
| Fisher Nick | 2023 Barcelona | 01:23:53 | |
| Benndorf Denny | 2022 Frankfurt | 01:24:16 | |
| Niederberger Janick | 2024 Hamburg | 01:24:05 | |
| Church Sam | 2024 Copenhagen | 01:24:01 | |
| Greyling Berno | 2024 Cape Town | 01:23:53 | |
| Barker Kaine | 2023 Melbourne | 01:24:14 | |
| Placidi Patrick | 2019 Frankfurt | 01:24:25 | |
| Sims Steve | 2024 London | 01:23:52 | |
| Mc Fadden Paddy | 2024 Dublin | 01:23:51 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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