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.
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 16 to 95.
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 280 to 388.
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 140 to 430.
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 Williams Jake's 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 Williams Jake 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 -69 to 227.
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 5512 to 6268.
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 Williams Jake’s 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 866.
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 Williams Jake'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
06:27.
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
Jake Williams demonstrated a robust performance in the 2024 Birmingham HYROX race, landing in the top 44% of all athletes and the top 40% within his age group. His overall time was 01:31:52, with a total running time of 00:40:44, which was 04:51 faster than the average. This indicates that Jake has a strong runner profile.
However, his performance in the initial stages of the race, notably Running 1, showed a slower pace compared to the average, indicating a potential area for improvement in starting speed. But as the race progressed, Jake's speed improved significantly, finishing with a best running lap of 00:04:40. This suggests that he may have the tendency to start off slowly and then build up speed as the race progresses.
Segments to Improve
Sled Pull and Sled Push: Jake's performance in these strength-focused segments was slower than average. To improve in these areas, he could incorporate more strength training into his routine, focusing particularly on exercises that target the lower body muscles, such as squats, deadlifts, and lunges. Practicing the exact movements of the sled push and pull can also help.
Burpees Broad Jump and Sandbag Lunges: These exercises require both strength and endurance. To improve, Jake could include plyometric exercises in his training to improve explosive power, and lunges with weights to simulate the sandbag lunges.
Roxzone: Jake's Roxzone time was slightly faster than average, indicating that he took less time to rest and transition between exercises. However, this could potentially be improved further with specific transition training and better overall fitness.
Farmers Carry: This segment requires considerable grip strength. To improve, Jake could incorporate grip strengthening exercises into his routine, such as farmers walks, dead hangs, and wrist curls.
Race Strategies
Given his solid running profile, Jake should leverage this strength by maintaining a steady pace in the beginning and conserving energy for the latter part of the race. He may also benefit from working on his transition speed between exercises to keep his momentum and reduce rest time.
Furthermore, Jake should focus on improving his performance in strength segments. This can be achieved by incorporating more strength training into his routine and practicing the specific movements involved in these segments.
Lastly, given his slower start in the initial running segments, Jake could benefit from a more aggressive start strategy to maximize his overall speed and endurance.