Season 22/23 2023 London (2223) HYROX (1930) Men (1277) White James

White James Hyrox Result

Dive into this athlete’s performance at 2023 London 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

GBR GBR Flag Men 40-44 #133015 01:36:54 161st in AG | Top 71.2% 959th | Top 75.1%
+03:14
50:46
Run Total
+00:25
06:21
Avg. Lap
+00:41
05:38
Best Lap
-00:27
40:42
Workout Total
-00:03
05:05
Avg. Workout
-02:45
05:31
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 White 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 White 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 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 White 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 White 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 07:39. Check the detail of the improvement plan below.

04:15 Potential Improvement 55.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:15 50:46 to 46:31 55.6%
Wall Balls 02:18 09:42 to 07:24 30.1%
Farmers Carry 00:31 02:55 to 02:24 6.8%
Sled Push 00:18 03:32 to 03:14 3.9%
Ski Erg 00:13 04:50 to 04:37 2.8%
Rowing 00:04 05:05 to 05:01 0.9%
Sled Pull 00:00 04:31 to 04:31 0.0%
Burpees Broad Jump 00:00 04:54 to 04:54 0.0%
Sandbag Lunges 00:00 05:13 to 05:13 0.0%

Splits Time

White James Perfect Race
Splits Total Average Total
Running 1 05:41 00:00 04:59 +00:42 00:00 +00:00
Ski Erg 04:50 05:41 04:38 +00:12 04:59 +00:42
Running 2 05:38 10:31 05:26 +00:12 09:37 +00:54
Sled Push 03:32 16:09 03:17 +00:15 15:03 +01:06
Running 3 06:06 19:41 06:00 +00:06 18:20 +01:21
Sled Pull 04:31 25:47 05:39 -01:08 24:20 +01:27
Running 4 06:13 30:18 05:56 +00:17 29:59 +00:19
Burpees Broad Jump 04:54 36:31 06:23 -01:29 35:55 +00:36
Running 5 06:52 41:25 06:12 +00:40 42:18 -00:53
Rowing 05:05 48:17 05:04 +00:01 48:30 -00:13
Running 6 06:28 53:22 06:01 +00:27 53:34 -00:12
Farmers Carry 02:55 59:50 02:26 +00:29 59:35 +00:15
Running 7 06:29 01:02:45 06:00 +00:29 01:02:01 +00:44
Sandbag Lunges 05:13 01:09:14 05:57 -00:44 01:08:01 +01:13
Running 8 07:23 01:14:27 06:55 +00:28 01:13:58 +00:29
Wall Balls 09:42 01:21:50 07:45 +01:57 01:20:53 +00:57
Roxzone 05:31 01:36:54 08:16 -02:45 01:36:54
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


James White performed well in the Hyrox race, finishing in the top 49% of athletes overall and in the top 46% of his age group. His overall time of 01:36:54 is respectable, but there are areas where he can improve to enhance his performance in future races.

In terms of pacing, James's overall running time of 00:50:46 is 04:50 slower than the average for his finish time. This suggests that he may need to improve his overall fitness and transition time to become more efficient during the race. Additionally, his best running lap time of 00:05:38 indicates that he has the potential to perform well in running segments.

Segments to Improve


1. Run Total:
James's running performance was slower than average in multiple segments, including Running 1, Running 2, Running 4, Running 5, Running 6, Running 7, and Running 8. To improve these segments, he should focus on specific running drills and exercises to enhance his speed, endurance, and technique. Suggestions include interval training, hill sprints, and tempo runs. Additionally, working on his running form and cadence can help him become more efficient and reduce time lost during these segments.

2. Wall Balls:
James's time of 00:09:42 for Wall Balls was 02:03 slower than average. To improve this segment, he should focus on building strength and endurance in his upper body and core. Incorporating exercises such as medicine ball squats, overhead presses, and planks can help him improve his performance in Wall Balls.

3. Best Lap:
James's best lap time of 00:05:38 indicates that he has the potential to excel in running segments. To maximize his performance in future races, he should prioritize maintaining a steady pace and avoiding excessive fatigue in the earlier segments of the race. This will ensure that he has energy and speed for the later segments.

4. Ski Erg:
James's time of 00:04:50 for the Ski Erg segment was 00:16 slower than average. To improve this segment, he should focus on strengthening his upper body and improving his technique on the Ski Erg machine. Incorporating exercises such as rowing, kettlebell swings, and shoulder presses can help him build the necessary strength and endurance.

Strategies


1. Maintain a Steady Pace:
James should focus on pacing himself evenly throughout the race to avoid excessive fatigue. By conserving energy in the earlier segments, he can ensure that he has enough stamina to perform well in the later segments.

2. Prioritize Transitions:
To improve his overall time and performance in the Roxzone, James should work on improving his transition time between exercises. This can be achieved through practicing smooth and efficient movements during training sessions.

3. Practice Specific Exercises:
James should incorporate specific exercises and drills into his training routine to target the segments where he lost the most time. By focusing on these areas, he can improve his performance and reduce time lost during the race.

4. Strength Training:
James should prioritize strength training exercises to improve his overall fitness and performance. This can include exercises such as squats, deadlifts, lunges, and kettlebell swings to build strength and power.

In conclusion, James White showed potential in the Hyrox race but has areas where he can improve. By focusing on specific segments, improving his overall fitness, and implementing race strategies, he can enhance his performance in future races. It is recommended that he incorporates specific drills and exercises tailored to his weak areas and works on maintaining a steady pace throughout the race.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Bliksas Kim 2024 Paris 01:36:49
Kang Tae Goo 2024 Singapore National Stadium 01:36:52
Flowers Jeremy 2024 New York 01:36:51
Feenstra Alwin 2024 Rotterdam 01:36:59
Böttger Nils 2020 Hannover 01:36:44
Hoffmann Augie 2024 Chicago Navy Pier 01:37:13
Cingi Alp 2024 Chicago Navy Pier 01:36:47
Stirk Finlay 2024 Malaga 01:37:02
Verissimo Leonel 2024 Paris 01:37:20
Mears Luke 2022 London 01:36:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Manchester 01:18:22
2023 London 01:35:44

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