Costello Josh Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 35-39 #104023 01:23:20 104th in AG | Top 43.3% 429th | Top 36.6%
-00:56
40:44
Run Total
-00:07
05:05
Avg. Lap
-00:46
03:42
Best Lap
+01:31
36:42
Workout Total
+00:12
04:35
Avg. Workout
-00:33
05:59
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 Costello Josh'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 Costello Josh'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 Costello Josh'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 Costello Josh'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 04:03. Check the detail of the improvement plan below.

01:33 Potential Improvement 38.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:33 07:21 to 05:48 38.3%
Sandbag Lunges 01:07 05:45 to 04:38 27.6%
Rowing 00:49 05:29 to 04:40 20.2%
Sled Push 00:25 03:01 to 02:36 10.3%
Run Total 00:05 40:44 to 40:39 2.1%
Farmers Carry 00:04 02:03 to 01:59 1.6%
Ski Erg 00:00 04:20 to 04:20 0.0%
Sled Pull 00:00 04:04 to 04:04 0.0%
Burpees Broad Jump 00:00 04:39 to 04:39 0.0%

Splits Time

Costello Josh Perfect Race
Splits Total Average Total
Running 1 03:42 00:00 04:31 -00:49 00:00 +00:00
Ski Erg 04:20 03:42 04:24 -00:04 04:31 -00:49
Running 2 04:48 08:02 04:52 -00:04 08:55 -00:53
Sled Push 03:01 12:50 02:51 +00:10 13:47 -00:57
Running 3 05:06 15:51 05:16 -00:10 16:38 -00:47
Sled Pull 04:04 20:57 04:47 -00:43 21:54 -00:57
Running 4 05:08 25:01 05:15 -00:07 26:41 -01:40
Burpees Broad Jump 04:39 30:09 05:04 -00:25 31:56 -01:47
Running 5 05:29 34:48 05:24 +00:05 37:00 -02:12
Rowing 05:29 40:17 04:45 +00:44 42:24 -02:07
Running 6 05:18 45:46 05:16 +00:02 47:09 -01:23
Farmers Carry 02:03 51:04 02:08 -00:05 52:25 -01:21
Running 7 05:15 53:07 05:15 +00:00 54:33 -01:26
Sandbag Lunges 05:45 58:22 04:55 +00:50 59:48 -01:26
Running 8 06:01 01:04:07 05:48 +00:13 01:04:43 -00:36
Wall Balls 07:21 01:10:08 06:17 +01:04 01:10:31 -00:23
Roxzone 05:59 01:23:20 06:32 -00:33 01:23:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Josh Costello performed well in the HYROX race, finishing in the top 25% of all athletes and achieving a top 29% rank in his age group. His overall time of 01:23:20 is commendable, showing his dedication and fitness level. However, there are certain areas that can be improved to enhance his performance.

Segments to Improve


1. Wall Balls:
Josh lost a significant amount of time during the Wall Balls segment, with a time of 00:07:21, which is 01:03 slower than average. To improve this segment, Josh should focus on increasing his upper body strength and improving his form. Incorporating exercises such as shoulder presses, push-ups, and medicine ball throws can help build the necessary strength for wall balls. Additionally, practicing the wall ball movement with proper technique, focusing on a smooth and efficient motion, can help Josh improve his speed and accuracy.

2. Sandbag Lunges:
Josh struggled with the Sandbag Lunges segment, with a time of 00:05:45, which is 00:53 slower than average. To enhance his performance in this segment, Josh should work on strengthening his lower body, particularly his quads and glutes. Exercises such as squats, lunges, and step-ups can help build the necessary strength. Additionally, practicing the sandbag lunge movement with proper form, focusing on maintaining a stable core and an upright posture, can help Josh improve his speed and stability during this segment.

3. Rowing:
Josh's time for the Rowing segment was 00:05:29, which is 00:49 slower than average. To improve his performance in rowing, Josh should focus on increasing his cardiovascular endurance and refining his rowing technique. Incorporating exercises such as rowing intervals, cycling, or running can help improve his cardiovascular fitness. Additionally, practicing proper rowing technique, including a strong leg drive, a controlled and powerful pull, and a smooth recovery, can help Josh optimize his efficiency and speed on the rowing machine.

4. Run Total:
Despite Josh's overall running time being 00:29 slower than average, it is important to note that his individual running segments were either faster or on par with the average. Therefore, it is recommended for Josh to focus on improving his overall fitness and transition time to enhance his performance in the running sections. Incorporating high-intensity interval training (HIIT), strength training, and plyometric exercises can help improve his overall fitness and speed. Additionally, practicing quick and efficient transitions between exercise zones can help minimize time loss during the race.

Strategies


1. Pacing:
Based on the splits analysis, Josh maintained a relatively consistent pace throughout the race. However, it is important for him to find a balance between pushing himself and avoiding burnout. Implementing a strategy of starting at a slightly slower pace and gradually increasing intensity can help him maintain energy and performance throughout the race.

2. Strength Training:
Given Josh's strong performance in the strength-based segments, it is beneficial for him to continue focusing on strength training to maintain and improve his performance in these areas. Incorporating compound exercises such as deadlifts, squats, and bench presses, along with specific functional strength exercises, can help him further enhance his strength and power.

3. Endurance Training:
To improve his overall running time and endurance, Josh should incorporate longer distance running into his training routine. Implementing interval training, tempo runs, and hill sprints can help improve his cardiovascular endurance and speed.

4. Transition Efficiency:
To further reduce time loss during transitions, Josh should practice specific drills and techniques to improve his transition speed between exercise zones. This can include practicing quick equipment setup, practicing smooth and efficient movements between exercises, and mentally preparing for the next segment during transitions.

In conclusion, Josh Costello demonstrated a solid performance in the HYROX race. By focusing on improving specific segments such as Wall Balls, Sandbag Lunges, Rowing, and overall running time, he can further enhance his performance. Implementing the suggested training strategies, including strength training, endurance training, and improving transition efficiency, will help Josh excel in future races.

Similar Athletes
Worley Sam 2024 New York 01:22:53
Schnetzer Alexander 2023 München 01:23:31
Donnelly Richard 2023 London 01:23:26
Heimlich Nils 2024 Frankfurt 01:23:20
Sosa Omar 2022 Dallas 01:23:31
Kuhl Christian 2024 Dallas 01:23:02
Garcia Mateo Angel 2024 Madrid 01:23:14
Whitehouse Matt 2024 Birmingham 01:23:04
Rodriguez William 2023 Malaga 01:22:59
Van De Ven Bram 2024 Amsterdam 01:23:41

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