Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Green Joe

Green Joe Hyrox Result

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 763 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #145026 01:50:37 529th in AG | Top 94.1% 2503rd | Top 92.7%
-11:57
41:45
Run Total
-01:29
05:13
Avg. Lap
-00:33
04:58
Best Lap
+11:18
58:18
Workout Total
+01:25
07:17
Avg. Workout
+00:38
10:39
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 763 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 763 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Green 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 Green 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 763 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 Green 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 Green 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 12:01. Check the detail of the improvement plan below.

04:22 Potential Improvement 36.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 04:22 11:44 to 07:22 36.3%
Wall Balls 02:19 11:15 to 08:56 19.3%
Sandbag Lunges 02:13 09:00 to 06:47 18.4%
Sled Push 01:07 04:55 to 03:48 9.3%
Sled Pull 00:59 07:27 to 06:28 8.2%
Farmers Carry 00:33 03:20 to 02:47 4.6%
Rowing 00:21 05:40 to 05:19 2.9%
Ski Erg 00:07 04:57 to 04:50 1.0%
Run Total 00:00 41:45 to 41:45 0.0%

Splits Time

Green Joe Perfect Race
Splits Total Average Total
Running 1 05:20 00:00 05:24 -00:04 00:00 +00:00
Ski Erg 04:57 05:20 04:47 +00:10 05:24 -00:04
Running 2 04:58 10:17 06:01 -01:03 10:11 +00:06
Sled Push 04:55 15:15 03:42 +01:13 16:12 -00:57
Running 3 05:15 20:10 06:42 -01:27 19:54 +00:16
Sled Pull 07:27 25:25 06:33 +00:54 26:36 -01:11
Running 4 05:00 32:52 06:40 -01:40 33:09 -00:17
Burpees Broad Jump 11:44 37:52 07:36 +04:08 39:49 -01:57
Running 5 05:23 49:36 06:59 -01:36 47:25 +02:11
Rowing 05:40 54:59 05:22 +00:18 54:24 +00:35
Running 6 04:59 01:00:39 06:44 -01:45 59:46 +00:53
Farmers Carry 03:20 01:05:38 02:47 +00:33 01:06:30 -00:52
Running 7 05:03 01:08:58 06:49 -01:46 01:09:17 -00:19
Sandbag Lunges 09:00 01:14:01 07:02 +01:58 01:16:06 -02:05
Running 8 05:51 01:23:01 08:17 -02:26 01:23:08 -00:07
Wall Balls 11:15 01:28:52 09:11 +02:04 01:31:25 -02:33
Roxzone 10:39 01:50:37 10:01 +00:38 01:50:37
Based on 763 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Joe Green demonstrated a commendable performance in the 2024 Birmingham HYROX race, especially considering his strong running ability. Placing in the top 60% of all athletes and top 65% in his age group, Joe displayed a runner's profile, as evident from his total running time of 00:41:45, which was 12:11 faster than the average. However, it seems that he could benefit from a more balanced approach to his training, focusing on both running and strength exercises to further improve his overall ranking.

His performance indicates a strong start with the running segments, consistently maintaining faster than average times. However, it appears that Joe started out slightly slower in Running 1 but quickly picked up the pace, as indicated by the subsequent decreases in his running times. This demonstrates an effective pacing strategy, allowing him to conserve energy for the more strenuous segments of the race.

Segments to Improve:

  • Burpees Broad Jump: This segment took Joe 04:14 longer than the average. To improve, aim to incorporate more plyometric exercises into your training, such as jump squats and box jumps to increase explosive power. Practice the burpees broad jump technique to ensure efficient movement.
  • Wall Balls: Joe's performance was 02:12 slower than the average. Consider incorporating more functional strength training into your routine. Exercises like squats and thrusters can help build the necessary strength for this segment.
  • Sandbag Lunges: This segment took Joe 02:01 longer than the average. To improve, focus on strength training, particularly on the legs. Lunges and squats with weights can help build the necessary strength for this segment.
  • Roxzone: Joe's Roxzone time was 00:36 slower than average, indicating a need for improved transition and recovery. To improve, consider incorporating high-intensity interval training (HIIT) into your routine. This can help improve your cardiovascular fitness and recovery time.

Race Strategies:

Based on the analysis of Joe's performance, here are some strategies for future races:

  • Continue with a smart pacing strategy to conserve energy for the more strenuous segments of the race.
  • Focus on improving transition times between exercises to decrease the overall Roxzone time.
  • Consider incorporating a more balanced training approach that focuses on both running and strength training. This can help improve performance on segments such as the Burpees Broad Jump, Wall Balls, and Sandbag Lunges.
  • Work on recovery strategies post-strength segments to ensure optimal performance in subsequent running segments.
Similar Athletes
Lauriks Wout 2023 Rotterdam 01:50:17
Hayden Cameron 2024 Paris 01:50:23
Drozdowski Alex 2023 Manchester 01:50:29
Ciudad Real Roberto 2024 Melbourne 01:50:36
Smith Peter 2023 Manchester 01:50:19
Espada Cervan Miguel Angel 2024 Madrid 01:50:49
Leijten Niels 2024 Rotterdam 01:50:22
Lim Zhao Han 2024 Singapore National Stadium 01:50:11
Washington Damion 2024 Houston 01:50:38
Rossmann Luca 2021 Hamburg 01:50:53

Measure Your Performance Against Top Athletes

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