Grant Josh Performance Analysis

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.

Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Grant Josh

GBR GBR Flag Men 30-34 #123049 01:32:04 407th in AG | Top 73.9% 1828th | Top 67.7%

Performance Highlights

+02:29
47:58
Run Total
+00:19
06:00
Avg. Lap
+00:25
05:13
Best Lap
-03:06
35:54
Workout Total
-00:23
04:29
Avg. Workout
+00:41
08:17
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 Grant 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 Grant 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 Grant 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 Grant 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 06:22. Check the detail of the improvement plan below.

03:41 Potential Improvement 57.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:41 47:58 to 44:17 57.9%
Burpees Broad Jump 02:41 08:18 to 05:37 42.1%
Ski Erg 00:00 04:15 to 04:15 0.0%
Sled Push 00:00 02:14 to 02:14 0.0%
Sled Pull 00:00 03:20 to 03:20 0.0%
Rowing 00:00 04:36 to 04:36 0.0%
Farmers Carry 00:00 01:50 to 01:50 0.0%
Sandbag Lunges 00:00 05:19 to 05:19 0.0%
Wall Balls 00:00 06:02 to 06:02 0.0%

Splits Time

Grant Josh Perfect Race
Splits Total Average Total
Running 1 05:41 00:00 04:47 +00:54 00:00 +00:00
Ski Erg 04:15 05:41 04:33 -00:18 04:47 +00:54
Running 2 05:13 09:56 05:16 -00:03 09:20 +00:36
Sled Push 02:14 15:09 03:07 -00:53 14:36 +00:33
Running 3 05:39 17:23 05:45 -00:06 17:43 -00:20
Sled Pull 03:20 23:02 05:22 -02:02 23:28 -00:26
Running 4 05:56 26:22 05:44 +00:12 28:50 -02:28
Burpees Broad Jump 08:18 32:18 05:56 +02:22 34:34 -02:16
Running 5 06:22 40:36 05:56 +00:26 40:30 +00:06
Rowing 04:36 46:58 04:58 -00:22 46:26 +00:32
Running 6 06:26 51:34 05:46 +00:40 51:24 +00:10
Farmers Carry 01:50 58:00 02:21 -00:31 57:10 +00:50
Running 7 06:35 59:50 05:44 +00:51 59:31 +00:19
Sandbag Lunges 05:19 01:06:25 05:32 -00:13 01:05:15 +01:10
Running 8 06:09 01:11:44 06:30 -00:21 01:10:47 +00:57
Wall Balls 06:02 01:17:53 07:11 -01:09 01:17:17 +00:36
Roxzone 08:17 01:32:04 07:36 +00:41 01:32:04
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Josh Grant, competing in the 30-34 age group, demonstrated a commendable performance in the 2024 Birmingham Hyrox race. He finished in the top 44% of 4107 total athletes and in the top 50% of his age group. His overall time stood at 01:32:04, with a total running time of 00:47:58. However, this running time was 02:15 slower than the average, indicating a potential area for improvement. Examining his starting pace, it seems Josh started off slower than average in the first running segment, which could have affected his overall running time. On a brighter note, his strength-based exercises like sled push, sled pull, and farmers carry were significantly faster than average, indicating a strength-focused athlete profile.

Segments to Improve:

  • Run Total: Josh's total running time was slower than average. To improve this area, Josh should focus on increasing his running endurance and speed. Incorporating interval training, such as sprints and hill repeats, into his workout routine can help improve his running performance. Additionally, tempo runs, where he maintains a challenging but sustainable pace for a set amount of time, can also help enhance his running endurance.
  • Burpees Broad Jump: This was a significantly slow segment for Josh. To perform better, he should work on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and power skipping can aid in this. Moreover, practicing the burpee broad jump movement itself can help refine his technique and increase his speed in this segment.
  • Roxzone: Josh's Roxzone time was slower than average, indicating that he took longer for transitions or rest. To enhance his performance in this area, he should focus on active recovery exercises and improving his overall fitness level. Incorporating high-intensity interval training (HIIT) into his regimen can help boost his fitness level and reduce his rest times between sets.
  • Sandbag Lunges: While Josh was faster than average in this segment, there's still room for improvement. For better performance, he should include lunges, split squats, and step-ups in his strength training routine. Using a sandbag during these exercises will help him get used to the weight and improve his form.

Race Strategies:

Josh should adopt a more conservative pacing strategy at the start of the race to conserve energy for later running segments. He should also consider incorporating dynamic stretches before the race to ensure his muscles are warmed up and ready to perform. During strength-focused segments, maintaining proper form can help prevent fatigue and injury, enabling him to perform better in subsequent running segments. Lastly, practicing quick and efficient transitions between segments can help reduce his Roxzone time and improve his overall race time.

Similar Athletes
Bode Sebastian 2023 Hamburg 01:32:00
Ferguson Scott 2024 Sports Direct HYROX London 01:32:09
Sipala David 2024 Milan 01:32:22
Wright Jason 2023 London 01:32:33
Duffy Kevin 2024 Glasgow 01:32:11
Smith Steven 2022 Manchester 01:31:47
Davin Chris 2023 Melbourne 01:31:52
Ewere Mudi 2023 Rimini 01:32:24
Pisano Justin 2024 Chicago Navy Pier 01:32:28
Yavuz Tuncay 2021 Stuttgart 01:32:32

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download