Ward Joseph Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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

IRL IRL Flag Men 30-34 #122034 01:36:12 342nd in AG | Top 86.4% 1390th | Top 79.1%
-03:39
43:29
Run Total
-00:27
05:26
Avg. Lap
-00:01
04:54
Best Lap
+06:22
47:16
Workout Total
+00:48
05:54
Avg. Workout
-02:39
05:33
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 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 Ward Joseph'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 Ward Joseph'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 Ward Joseph'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 Ward Joseph'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 07:46. Check the detail of the improvement plan below.

03:04 Potential Improvement 39.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:04 10:24 to 07:20 39.5%
Sled Pull 01:41 07:09 to 05:28 21.7%
Sandbag Lunges 01:14 06:57 to 05:43 15.9%
Burpees Broad Jump 01:12 07:18 to 06:06 15.5%
Rowing 00:31 05:31 to 05:00 6.7%
Ski Erg 00:03 04:39 to 04:36 0.6%
Farmers Carry 00:01 02:24 to 02:23 0.2%
Sled Push 00:00 02:54 to 02:54 0.0%
Run Total 00:00 43:29 to 43:29 0.0%

Splits Time

Ward Joseph Perfect Race
Splits Total Average Total
Running 1 03:09 00:00 05:00 -01:51 00:00 +00:00
Ski Erg 04:39 03:09 04:36 +00:03 05:00 -01:51
Running 2 05:04 07:48 05:24 -00:20 09:36 -01:48
Sled Push 02:54 12:52 03:15 -00:21 15:00 -02:08
Running 3 05:56 15:46 05:56 +00:00 18:15 -02:29
Sled Pull 07:09 21:42 05:37 +01:32 24:11 -02:29
Running 4 05:46 28:51 05:55 -00:09 29:48 -00:57
Burpees Broad Jump 07:18 34:37 06:21 +00:57 35:43 -01:06
Running 5 06:49 41:55 06:08 +00:41 42:04 -00:09
Rowing 05:31 48:44 05:03 +00:28 48:12 +00:32
Running 6 05:47 54:15 05:58 -00:11 53:15 +01:00
Farmers Carry 02:24 01:00:02 02:26 -00:02 59:13 +00:49
Running 7 06:06 01:02:26 05:56 +00:10 01:01:39 +00:47
Sandbag Lunges 06:57 01:08:32 05:54 +01:03 01:07:35 +00:57
Running 8 04:54 01:15:29 06:49 -01:55 01:13:29 +02:00
Wall Balls 10:24 01:20:23 07:42 +02:42 01:20:18 +00:05
Roxzone 05:33 01:36:12 08:12 -02:39 01:36:12
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Joseph Ward from Ireland put up a commendable performance in the 2024 Dublin Hyrox Race, managing to rank in the top 51% of all athletes and top 57% in his age category 30-34. Notably, his total running time was 03:49 faster than the average, marking him out as a strong runner. Moreover, his best running lap time was 00:04:54, showing his ability to maintain a rapid pace.

Joseph appeared to start the race quite strongly, with his pace in the first four running segments consistently faster than the average. However, his times in the strength segments such as Wall Balls, Sled Pull, and Sandbag Lunges were slower than average. This suggests that Joseph has a runner profile, and could benefit from focusing more on strength training to improve his overall performance.

Segments to Improve:

  • Wall Balls: This was the segment where Joseph lost the most time, performing 02:43 slower than the average. To improve in this area, consider incorporating more wall ball specific exercises into your training routine. For example, doing sets of wall balls with a heavier ball can help improve strength and endurance. Focusing on form, squatting deeper, and exploding up can also help increase power and speed.
  • Sled Pull: Another segment where Joseph performed slower than average was the Sled Pull. He could try incorporating more sled pull-specific training, emphasizing both speed and strength. Training could include heavier sled pulls to build strength and lighter, quicker pulls to improve speed and endurance.
  • Burpees Broad Jump: Joseph was 00:59 slower than average in this segment. To improve, he could focus on plyometric exercises such as box jumps and squat jumps. Additionally, practicing burpees with a focus on explosive power and quick transitions can help improve speed in this segment.
  • Sandbag Lunges: With a time 01:03 slower than average, Joseph could benefit from incorporating more lunges into his training, both with and without weight. This will increase his strength and endurance for this demanding lower-body exercise.
  • Rowing: Rowing was also a slower segment for Joseph, with a time 00:28 slower than the average. Incorporating more rowing into his training, focusing on both speed and distance, can help improve his performance. Practicing proper rowing form—engaging the legs and core before the arms—can also enhance efficiency and speed.

Race Strategies:

Joseph should consider adopting a more balanced approach towards his race, as his current strategy seems to be running-heavy. While his running times are impressive, they could be compromising his performance in strength exercises. He might benefit from pacing himself a bit more during the running segments to conserve energy for the strength segments.

Improving transition times can also lead to a better overall time. Joseph's Roxzone time was faster than average, suggesting that he is efficient in transitioning between exercises. However, he could still benefit from practicing transitions during training to shave off more time.

Lastly, focusing on form and technique during strength exercises could greatly improve his performance. It may be beneficial to work with a coach or trainer to ensure proper form and technique in these areas.

Similar Athletes
Mchugh Ty 2023 New York 01:36:24
Bruinsma Ben 2023 Amsterdam 01:36:17
Maltby Dom 2023 London 01:35:57
Gnandi Olivier 2024 Milan 01:36:04
Berentzik Sebastian 2018 Leipzig 01:36:09
Villa Ruggero 2024 Rimini 01:36:09
Young Lindsay 2024 Dublin 01:36:27
Montagnani Alexis 2024 Bordeaux 01:36:19
Graham Joe 2023 London 01:36:10
Curtis Deni 2024 Sydney 01:35:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
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