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.
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.
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.
This section showcases the entire James Darren'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 James Darren's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 James Darren'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.
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 James Darren'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 03:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:24 | 47:51 to 45:27 | 72.4% |
| Wall Balls | 00:30 | 07:35 to 07:05 | 15.1% |
| Farmers Carry | 00:19 | 02:38 to 02:19 | 9.5% |
| Rowing | 00:06 | 05:03 to 04:57 | 3.0% |
| Ski Erg | 00:00 | 04:33 to 04:33 | 0.0% |
| Sled Push | 00:00 | 02:52 to 02:52 | 0.0% |
| Sled Pull | 00:00 | 05:07 to 05:07 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:16 to 05:16 | 0.0% |
| Sandbag Lunges | 00:00 | 04:51 to 04:51 | 0.0% |
| James Darren | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:29 | 00:00 | 04:54 -00:25 | 00:00 +00:00 |
| Ski Erg | 04:33 | 04:29 | 04:34 -00:01 | 04:54 -00:25 |
| Running 2 | 05:38 | 09:02 | 05:20 +00:18 | 09:28 -00:26 |
| Sled Push | 02:52 | 14:40 | 03:12 -00:20 | 14:48 -00:08 |
| Running 3 | 06:18 | 17:32 | 05:52 +00:26 | 18:00 -00:28 |
| Sled Pull | 05:07 | 23:50 | 05:30 -00:23 | 23:52 -00:02 |
| Running 4 | 05:53 | 28:57 | 05:51 +00:02 | 29:22 -00:25 |
| Burpees Broad Jump | 05:16 | 34:50 | 06:07 -00:51 | 35:13 -00:23 |
| Running 5 | 06:27 | 40:06 | 06:03 +00:24 | 41:20 -01:14 |
| Rowing | 05:03 | 46:33 | 05:00 +00:03 | 47:23 -00:50 |
| Running 6 | 06:04 | 51:36 | 05:52 +00:12 | 52:23 -00:47 |
| Farmers Carry | 02:38 | 57:40 | 02:24 +00:14 | 58:15 -00:35 |
| Running 7 | 06:07 | 01:00:18 | 05:52 +00:15 | 01:00:39 -00:21 |
| Sandbag Lunges | 04:51 | 01:06:25 | 05:43 -00:52 | 01:06:31 -00:06 |
| Running 8 | 06:59 | 01:11:16 | 06:40 +00:19 | 01:12:14 -00:58 |
| Wall Balls | 07:35 | 01:18:15 | 07:24 +00:11 | 01:18:54 -00:39 |
| Roxzone | 08:30 | 01:34:12 | 07:54 +00:36 | 01:34:12 |
Darren's best running lap time was 00:04:29, which was 00:14 faster than the average. This indicates that he has good speed and endurance during short-distance running segments.
To improve performance in these segments, Darren should focus on the following training strategies and techniques:
1. Running 3, Running 5, Running 2, Running 7, and Running 6: These running segments showed slower times compared to the average. To address this, Darren should incorporate interval training and tempo runs into his training routine. Interval training involves alternating between high-intensity running and recovery periods to improve speed and endurance. Tempo runs involve running at a comfortably hard pace for a sustained period to improve lactate threshold and overall running performance. Additionally, incorporating hill sprints and hill repeats into his training can help improve strength and power during uphill portions of the race.
2. Roxzone: The time spent in the Roxzone was 00:08:30, which was 00:44 slower than the average. To improve this segment, Darren should focus on improving his overall fitness and reducing transition times. This can be achieved by incorporating circuit training and functional exercises that target multiple muscle groups and improve cardiovascular endurance. Additionally, practicing quick transitions between exercises and minimizing rest time can help improve efficiency in the Roxzone.
3. Farmers Carry: Darren's time for the Farmers Carry segment was 00:02:38, which was 00:11 slower than the average. To improve performance in this segment, he should focus on strengthening his grip and upper body muscles. Exercises such as deadlifts, farmer's walks, and kettlebell swings can help improve grip strength and overall upper body strength.
4. Wall Balls: Darren's time for the Wall Balls segment was 00:07:35, which was 00:11 slower than the average. To improve performance in this segment, he should focus on improving lower body strength and explosiveness. Exercises such as squats, lunges, and plyometric exercises like box jumps can help improve leg strength and power, which will translate to better performance during the Wall Balls segment.
By implementing these strategies and incorporating the suggested training techniques, Darren can improve his performance in the identified areas and achieve better results in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Mason Gareth | 2023 London | 01:33:59 | |
| Schweisfurth Sascha | 2019 Essen | 01:33:50 | |
| Eschler André | 2024 Karlsruhe | 01:34:34 | |
| Chanda Anoop | 2024 London | 01:34:27 | |
| Davidson David | 2023 Glasgow | 01:34:11 | |
| HamiltonSmith James | 2024 Sports Direct HYROX London | 01:34:00 | |
| Weißflog Veit | 2018 Leipzig | 01:34:02 | |
| Budau Robert | 2024 Milan | 01:34:39 | |
| Donnerbauer Heiko | 2023 Wien | 01:34:08 | |
| Bui Long | 2023 Amsterdam | 01:34:07 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:50:00 | |
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