Season 24/25 2024 London (4309) HYROX (3831) Men (2308) PierceDalton James

PierceDalton James Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 30-34 #111035 01:16:14 136th in AG | Top 27.9% 564th | Top 24.4%
+01:03
39:27
Run Total
+00:09
04:56
Avg. Lap
+00:23
04:34
Best Lap
-01:45
30:26
Workout Total
-00:13
03:48
Avg. Workout
+00:46
06:26
Roxzone

Race Summary

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 PierceDalton 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 PierceDalton James'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 PierceDalton 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.

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 PierceDalton 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 05:11. Check the detail of the improvement plan below.

02:25 Potential Improvement 46.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:25 39:27 to 37:02 46.6%
Burpees Broad Jump 01:22 05:20 to 03:58 26.4%
Sled Push 00:45 02:59 to 02:14 14.5%
Sandbag Lunges 00:27 04:29 to 04:02 8.7%
Ski Erg 00:12 04:22 to 04:10 3.9%
Sled Pull 00:00 02:46 to 02:46 0.0%
Rowing 00:00 04:22 to 04:22 0.0%
Farmers Carry 00:00 01:36 to 01:36 0.0%
Wall Balls 00:00 04:32 to 04:32 0.0%

Splits Time

PierceDalton James Perfect Race
Splits Total Average Total
Running 1 06:21 00:00 04:15 +02:06 00:00 +00:00
Ski Erg 04:22 06:21 04:17 +00:05 04:15 +02:06
Running 2 04:34 10:43 04:31 +00:03 08:32 +02:11
Sled Push 02:59 15:17 02:36 +00:23 13:03 +02:14
Running 3 04:38 18:16 04:52 -00:14 15:39 +02:37
Sled Pull 02:46 22:54 04:19 -01:33 20:31 +02:23
Running 4 04:47 25:40 04:51 -00:04 24:50 +00:50
Burpees Broad Jump 05:20 30:27 04:29 +00:51 29:41 +00:46
Running 5 04:45 35:47 04:58 -00:13 34:10 +01:37
Rowing 04:22 40:32 04:35 -00:13 39:08 +01:24
Running 6 04:39 44:54 04:52 -00:13 43:43 +01:11
Farmers Carry 01:36 49:33 01:56 -00:20 48:35 +00:58
Running 7 04:43 51:09 04:50 -00:07 50:31 +00:38
Sandbag Lunges 04:29 55:52 04:25 +00:04 55:21 +00:31
Running 8 05:04 01:00:21 05:14 -00:10 59:46 +00:35
Wall Balls 04:32 01:05:25 05:34 -01:02 01:05:00 +00:25
Roxzone 06:26 01:16:14 05:40 +00:46 01:16:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:
Hey James! First off, a massive shoutout for your performance at the 2024 London Hyrox! Finishing in 1:16:14 and placing in the top 4% overall is no small feat! 🎉 You've shown that you've got the grit and determination that every athlete dreams of. Looking at your performance, it’s clear you’ve got some solid running chops, but there’s a bit of a gap when it comes to the strength elements. Your total running time of 39:27, which is 52 seconds slower than average, definitely indicates that while you're a capable runner, there's room for improvement in strength endurance to complement your speed. A quick glance at your pacing shows that you might have started a bit too slow on that first run segment, but hey, who doesn’t love a good warm-up? Just remember, you don’t want to feel like you’re cruising in a Sunday jog when you’re racing—pick it up a notch right from the start!
Segments to Improve:
Now let’s dive into those segments that could use a little love and care:
  • Burpees Broad Jump (5:20): Ouch! This was a tough one for you, coming in 53 seconds slower than average. Burpees can be a killer, especially when your heart rate is already high. Try incorporating interval training into your routine specifically for burpees. Aim for 30 seconds of burpees followed by 30 seconds of rest for 10 rounds. This will help build your endurance and speed during these transitions. Don’t forget to focus on your form—make sure you're landing softly and using your legs to explode forward!
  • Sled Push (2:59): You spent a bit more time here than the average athlete. Strength training is your best friend! Incorporate more sled pushes into your routine. Start with lighter weights and focus on short, explosive pushes (10-20 meters) followed by a brief rest. Building up your leg strength and technique here will pay off big time during your races.
  • Roxzone (6:26): This is where you can really make up time. Your transition times can be improved, indicating you might be resting too long or not moving quickly enough between stations. To combat this, practice your transitions—set up mock race scenarios where you practice moving from one exercise to another as quickly as possible. Add in some agility drills like cone sprints to enhance your overall speed and efficiency.
  • Sandbag Lunges (4:29): You were just a tad slower here, so let's turn it into a strength. Focus on your lunging technique—keep your core engaged and your back straight. Add weight gradually and consider doing 3 sets of 10-12 lunges with a sandbag during your strength sessions. Also, don’t hesitate to mix in some dynamic stretches to improve mobility and flexibility.
Race Strategies:
When it comes to race day, have a game plan in mind. Here are a few strategies to consider:
  • Pacing: Start strong but controlled. Aim to hit your first running segment at a pace that feels challenging but sustainable—maybe aim for around 6:00-6:10. Remember, it’s not a sprint, it’s a race!
  • Transitions: Practice those transitions! Every second counts, so have a mental checklist for what you need to do at each station. Visualize yourself moving through each segment fluidly.
  • Nutrition: Make sure you’re fueling properly leading up to the race. A well-timed snack before your event can make all the difference in your energy levels.
Conclusion:
James, you’re already in the upper echelon of athletes, so the only way is up! Remember, “The difference between a successful athlete and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” Keep pushing, stay strong, and always look for ways to improve. 💪 On that note, next time you tackle burpees, just think of them as fancy jumps—no one said they have to be that hard, right? 😂 Keep your head up and your spirits higher, you’ve got this! I’m here to help you smash those goals. Keep grinding, and let’s get ready to crush the next race together! This is The Rox-Coach, and I’m all about making you the best athlete you can be! 🏆💥
Similar Athletes
Eggermann Joshua 2023 Maastricht European Championships 01:15:54
Ortiz Edgar 2023 Valencia 01:16:43
Christensen Casper 2024 Malaga 01:16:14
Mengdehl Steven Ragnar 2023 Hamburg 01:16:26
Jodaniewski Rafał 2024 Vienna - European Championship 01:16:27
Emtsis Travis 2024 Brisbane 01:16:10
Scolaro Salvatore 2023 Frankfurt 01:16:07
Martin Tomas Juan Lorenzo 2023 Barcelona 01:16:12
Hitchmough Will 2024 Köln 01:16:27
Chen Christopher 2024 Berlin 01:16:40

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