Dive into this athlete’s performance at 2024 Dubai 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.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 12 to 70.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 210 to 411.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 128 to 394.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -79 to 65.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
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Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4570 to 4996.
End of interactive chart.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 his 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
03:50.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
James Machon's performance in the 2024 Dubai HYROX race places him solidly in the top tier of his age group, with an overall time that situates him within the top 34% of all athletes and top 40% within his age category. A closer look at James's performance reveals a runner's profile; his total running time was slightly faster than average, indicating a strength in endurance and pace maintenance over the race's duration. However, James's performance in the strength-focused segments, particularly in exercises like the Burpees Broad Jump, Wall Balls, and Sandbag Lunges, suggests room for significant improvement. His excellent start in Running 1, being substantially faster than average, hints at a potential for over-pacing at the race's outset, which might have impacted his energy reserves for subsequent exercises.
Segments to Improve:
Burpees Broad Jump: James's performance was notably slower than average in this segment. To improve, James should focus on plyometric training to enhance explosive power and efficiency in each jump. Exercises like box jumps, squat jumps, and plyometric push-ups can build the required muscular power and endurance. Additionally, practicing the specific technique of the broad jump burpee, focusing on minimizing ground contact time and maximizing jump distance, will be beneficial.
Wall Balls: Another area for improvement is the Wall Balls segment. James should incorporate more functional strength training into his routine, focusing on squats, thrusters, and medicine ball throws to build the necessary leg and core strength, as well as shoulder endurance. Technique work, ensuring a fluid motion between the squat and the throw, can also increase efficiency.
Sandbag Lunges: To improve in this segment, James should enhance his lower body strength and stability. Incorporating weighted lunges, step-ups, and deadlifts into his training will build the requisite muscular endurance. Stability exercises, such as single-leg deadlifts and balance board squats, will also help improve his form and efficiency during the lunges.
Race Strategies:
Pacing: Given James's strong start but slower finishes in later running segments, a more conservative pacing strategy at the beginning of the race may help conserve energy for strength exercises and maintain a more consistent running pace throughout. Interval training, with a focus on simulating race pace and transitions between running and strength exercises, will help James find and maintain an optimal pace.
Transitions: James's Roxzone time indicates better-than-average transition times, suggesting efficient movement between exercises. However, there's always room for improvement; practicing quick transitions in training, particularly after high-intensity efforts, can further reduce these times. This includes setting up mock stations to simulate moving from one exercise to the next during workouts.
Strength Endurance: To balance his runner profile, James should incorporate more strength training into his routine, focusing on high-rep, low-to-moderate weight exercises that mimic the demands of the race's strength segments. Circuit training that combines strength exercises with short bursts of running can also help improve his ability to maintain running pace after strength exercises.
In conclusion, while James Machon exhibits strong running capabilities, focusing on strength, pacing strategy, and specific improvements in weaker segments can provide a significant performance boost in future HYROX races. Tailoring his training to address these areas, alongside consistent technique and transition work, will be key to climbing the ranks in his age group and overall standings.