Nicholson James Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 722 similar athletes.

Performance Highlights

AUS AUS Flag Men 30-34 #155032 01:50:59 301st in AG | Top 54.8% 1413th | Top 57.6%
-05:25
48:44
Run Total
-00:38
06:06
Avg. Lap
-00:02
05:29
Best Lap
+02:54
49:47
Workout Total
+00:22
06:13
Avg. Workout
+02:23
12:33
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 722 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 722 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Nicholson 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 Nicholson 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 722 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 Nicholson 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 Nicholson 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 04:14. Check the detail of the improvement plan below.

01:37 Potential Improvement 38.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:37 08:29 to 06:52 38.2%
Farmers Carry 01:12 04:01 to 02:49 28.3%
Sled Pull 00:59 07:32 to 06:33 23.2%
Ski Erg 00:15 05:06 to 04:51 5.9%
Burpees Broad Jump 00:08 07:36 to 07:28 3.1%
Rowing 00:03 05:23 to 05:20 1.2%
Sled Push 00:00 03:30 to 03:30 0.0%
Wall Balls 00:00 08:10 to 08:10 0.0%
Run Total 00:00 48:44 to 48:44 0.0%

Splits Time

Nicholson James Perfect Race
Splits Total Average Total
Running 1 03:08 00:00 05:24 -02:16 00:00 +00:00
Ski Erg 05:06 03:08 04:47 +00:19 05:24 -02:16
Running 2 05:29 08:14 06:03 -00:34 10:11 -01:57
Sled Push 03:30 13:43 03:45 -00:15 16:14 -02:31
Running 3 05:51 17:13 06:43 -00:52 19:59 -02:46
Sled Pull 07:32 23:04 06:32 +01:00 26:42 -03:38
Running 4 05:58 30:36 06:43 -00:45 33:14 -02:38
Burpees Broad Jump 07:36 36:34 07:33 +00:03 39:57 -03:23
Running 5 06:21 44:10 07:02 -00:41 47:30 -03:20
Rowing 05:23 50:31 05:21 +00:02 54:32 -04:01
Running 6 06:25 55:54 06:47 -00:22 59:53 -03:59
Farmers Carry 04:01 01:02:19 02:45 +01:16 01:06:40 -04:21
Running 7 06:01 01:06:20 06:50 -00:49 01:09:25 -03:05
Sandbag Lunges 08:29 01:12:21 06:59 +01:30 01:16:15 -03:54
Running 8 09:35 01:20:50 08:24 +01:11 01:23:14 -02:24
Wall Balls 08:10 01:30:25 09:11 -01:01 01:31:38 -01:13
Roxzone 12:33 01:50:59 10:10 +02:23 01:50:59
Based on 722 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

James, you tackled the 2024 Melbourne Hyrox race like a true warrior, finishing in 01:50:59. That's a solid time, putting you in the top 57% overall, and 54% in your age group. You clearly have a running profile, as evidenced by your impressive Total running time of 00:48:48—which is 5:21 faster than average. Your best running lap of 00:03:08 shows you’re not just here to finish; you’re here to dominate! 💪 However, there’s room to sharpen those strength segments. Your pacing at the start was fantastic, but as the race progressed, some of the strength tasks, especially the sandbag lunges and farmers carry, slowed you down significantly. This can indicate some fatigue setting in or a need to bolster strength endurance. Let’s harness that running prowess and translate it into a more balanced Hyrox performance!

Segments to Improve:
  • Sandbag Lunges (00:08:29): This was your weakest segment, coming in 01:30 slower than average. Focus on your form—keep your core tight and step through with power. You can improve your strength and endurance with:
    • Lunge with a Twist: Add a medicine ball twist at the top of your lunge. It engages your core and mimics the rotational stability needed during the race.
    • Weighted Step-Ups: Use a box or bench to step up while holding weights. This builds the same muscle groups and helps with the explosive strength needed for the lunges.
    • Interval Workouts: Combine lunges with short bursts of running. For example, do 10 lunges, sprint for 50m, and repeat. This will help you adapt to the transitions between running and strength tasks.
  • Farmers Carry (00:04:01): You were 01:16 slower than average. This exercise tests grip strength and overall endurance. To improve:
    • Farmers Walks: Increase the weight gradually while keeping your posture upright. Aim for multiple rounds of 30-60 seconds with short rests.
    • Deadlifts: Improving your deadlift will enhance your grip and back strength, making the farmers carry feel lighter.
    • Dynamic Grip Training: Incorporate exercises like plate pinches or towel wringing to enhance grip strength.
  • Sled Pull (00:07:32): At 00:59 slower than average, it seems there's a need for improvement in your pulling strength. Focus on:
    • Sled Drags: Practice dragging the sled with different weights, focusing on maintaining a strong position with your shoulders back and core engaged.
    • Pull-Ups: They strengthen your upper body, which is key for any pulling motion.
    • Core Stability Exercises: Adding in planks and anti-rotation exercises will help maintain strength under fatigue.
  • Roxzone (00:12:24): Being 02:14 slower than average indicates potential pacing issues between exercises. To improve this:
    • Transitional Drills: Practice quick transitions between exercises during your training. Every second counts in a Hyrox race!
    • Overall Fitness: Work on your aerobic base with longer runs to enhance stamina.
Race Strategies:
  • Start Strong, Finish Stronger: With your running prowess, don’t be afraid to start at a solid pace. However, have a plan to ease into your strength segments without sacrificing too much speed.
  • Breath Control: Maintain controlled breathing during strength exercises. It helps manage fatigue and keeps your heart rate steady.
  • Psychological Prep: Visualize the race and your performance in the days leading up. Mental rehearsal can be as powerful as physical training.
  • Nutrition and Hydration: Ensure you're fueling properly before and during the race. A well-timed gel or electrolyte drink can boost your performance, especially during transitions.
Conclusion:

James, it’s time to turn those weaknesses into strengths! Remember what David Goggins says, “You are not going to die. You will be okay. You will be better.” Use this race as a foundation to build on. Each training session is an opportunity to chip away at those weaknesses and solidify your strengths. Keep pushing your limits, and remember—every second you shave off is a testament to your hard work. 💥

Embrace the grind, and let’s turn this Hyrox journey into a path of continuous improvement. You’ve got this, James! The Rox-Coach is here to help you every step of the way. 🏆

Similar Athletes
Karangizi Nick 2022 London 01:51:03
Ho Benjamin 2024 Brisbane 01:50:35
Baylis Geoff 2024 Manchester 01:51:01
Linthicum Aaron 2023 Dallas 01:50:45
Burns Ryan 2021 Dallas 01:51:18
Collins Gareth 2022 Birmingham 01:50:52
Hemming Adam 2023 Dublin 01:50:33
Chen Ding Hung 2024 Hong Kong 01:50:38
Neubert Patrick 2019 Karlsruhe 01:50:59
Lim Derrick 2023 Singapore 01:50:43

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