Smithey Joe
Hyrox Result
Dive into this athlete’s performance at 2024 Fort Lauderdale 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.
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 Smithey Joe'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 Smithey Joe'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 Smithey Joe'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 Smithey Joe'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
04:48.
Check the detail of the improvement plan below.
02:03
Potential Improvement
42.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Joe Smithey's performance in the 2024 Fort Lauderdale Hyrox race demonstrates a strong runner profile, with a total running time of 00:41:50, which is 00:54 faster than average. This indicates Joe excels in running segments, showcasing endurance and speed. However, his performance in strength-based exercises, particularly the Burpees Broad Jump and Sled Pull, significantly impacted his overall time. Joe's quick start in Running 1 placed him well but might have contributed to a faster depletion of energy reserves, impacting subsequent exercise zones. His remarkable speed in the roxzone suggests efficient transitions, yet there's room to enhance overall fitness to maintain or improve this aspect.
Segments to Improve:
- Burpees Broad Jump: Joe's performance was significantly slower in this segment. Focusing on plyometric training, including exercises like box jumps, squat jumps, and lunge jumps, can improve explosive strength and endurance. Practicing the specific technique of broad jumps with a burpee can also help reduce time. Incorporating HIIT sessions that mix running with burpees could mimic race conditions, improving his ability to maintain performance in compromised running scenarios post this exercise.
- Sled Pull: This segment was another area where Joe lost considerable time. To improve, Joe should focus on strengthening his posterior chain muscles. Exercises like deadlifts, kettlebell swings, and pull-throughs can be beneficial. Additionally, incorporating sled pull drills with varying weights and distances will directly improve his efficiency in this segment. Emphasis on maintaining a low, powerful stance during pulls can also enhance his speed and strength.
- Wall Balls: Joe's performance in Wall Balls was slower than desired. To address this, Joe should work on squat strength and endurance, as well as shoulder stability and power. Squats, thrusters, and medicine ball throws against a wall can simulate the movements and improve performance. Practicing wall balls in a fatigued state, similar to race conditions, will also help Joe maintain better performance in this segment during races.
Race Strategies:
- Pacing: Given Joe's strong start and running profile, a revised pacing strategy could prevent early energy depletion. Starting slightly slower than maximum effort in the initial running segment and saving energy for strength-based exercises could yield a better overall time. Implementing strategic short walking or slower-paced intervals during running segments post-strength exercises may also help in energy conservation.
- Transition Efficiency: Although Joe is above average in roxzone transitions, focusing on further reducing transition times through practice and specific drills can contribute to overall time improvement. Exercises that mimic the transition from running to strength exercises and vice versa can help Joe minimize rest times and maintain a higher overall pace.
- Strength Training Emphasis: Given the identified areas of improvement, integrating more strength training focusing on the lower body, core, and upper body power will help balance Joe's running prowess with strength capabilities. This includes incorporating compound movements, plyometrics, and functional strength exercises that mimic race-day conditions.
By addressing these specific segments and implementing the suggested exercises and strategies, Joe Smithey can turn his weaknesses into strengths, potentially improving his overall rank and performance in future Hyrox races.
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