Dive into this athlete’s performance at 2024 Anaheim 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.
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 Strawson 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 Strawson 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 Strawson 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 Strawson 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
02:58.
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:
James, you crushed it out there in Anaheim! Finishing 284th overall and 76th in your age group puts you in the top 46% and 48% respectively of a solid field of 607 athletes. That’s no small feat, so give yourself a pat on the back. Your overall time of 1:35:01 is impressive, especially considering your total running time of 46:13, which is 35 seconds faster than the average. This indicates you have a stronger running profile, making you more of a runner than a strength athlete, but there is always room to improve!
However, let’s talk pacing. Your first run segment was notably slower than average, which suggests you might have come out a bit too conservatively. But don’t worry, we can work on that! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” You’ve got the potential to turn those slower moments into prime opportunities for improvement, so let’s dive in!
Segments to Improve:
Now, let's take a closer look at the segments where you can really level up:
Sled Pull (6:12): This was your slowest segment, coming in at 51 seconds slower than average. Focus on your core and grip strength. Consider incorporating the following into your training:
Heavy sled pulls: Start with lighter weights to master the form and build to heavier weights as you get stronger.
Deadlifts: This will help strengthen your posterior chain, crucial for power during the sled pull.
Core stability exercises: Try planks or hanging leg raises to enhance your core strength, which is vital when pulling heavy loads.
Ski Erg (5:18): At 43 seconds slower than average, this is another area ripe for improvement. To boost your performance here:
Ski Erg intervals: Work on short bursts (30-60 seconds) at maximum effort followed by equal rest. Repeat this for 20-30 minutes.
Rowing machine sprints: These will build your endurance and power, crucial for the Ski Erg.
Upper body strength training: Focus on compound movements like pull-ups and push-ups to enhance your overall pulling power.
Wall Balls (7:35): You were 6 seconds slower than average here. Let’s address your squat depth and explosiveness:
Weighted squats: To improve your leg strength and explosiveness. Aim for 3-4 sets of 8-12 reps.
Wall ball technique drills: Practice with lighter balls to perfect your form, then gradually increase the weight.
Plyometric exercises: Box jumps or jump squats can help you gain explosive power for those wall balls.
Rowing (5:21): At 19 seconds slower than average, this is a solid opportunity to sharpen your technique:
Rowing technique drills: Focus on your stroke rate and power output. Consider using a rowing coach for personalized feedback.
Interval training: Incorporate intervals of high-intensity rowing followed by lower-intensity recovery.
Cross-training: Engage in swimming or cycling to improve your overall cardiovascular fitness, which will help with rowing performance.
Race Strategies:
During your next race, consider these strategies for improved performance:
Pacing: Start strong but don't blow your load in the first run. Aim for a consistent pace, gradually increasing your speed in the latter runs.
Transitions: Focus on your transitions. The Roxzone was 43 seconds slower than average, indicating you spent more time resting or transitioning. Practice quick changes during training to reduce this time.
Breathing: Maintain controlled breathing during high-exertion segments to keep your heart rate in check. This will help maintain your stamina throughout.
Conclusion:
James, you’ve got the tools to take your Hyrox performance to the next level. Strengthen those weak spots, and you’ll be well on your way to a personal best. Remember, “The only way to get better is to challenge yourself every single day.” So get out there and tackle those weaknesses like they owe you money! 💪
Keep that spirit high, and don’t forget to enjoy the process. After all, it’s not just a race; it’s a journey. You've got this, and I’m here to help every step of the way! - The Rox-Coach