Dive into this athlete’s performance at 2023 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.
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 Richardson Joshua'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 Richardson Joshua'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 Richardson Joshua'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 Richardson Joshua'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 06:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:48 | 38:52 to 36:04 | 41.6% |
| Sled Pull | 02:01 | 05:44 to 03:43 | 30.0% |
| Sled Push | 00:49 | 02:57 to 02:08 | 12.1% |
| Farmers Carry | 00:49 | 02:29 to 01:40 | 12.1% |
| Wall Balls | 00:17 | 05:02 to 04:45 | 4.2% |
| Ski Erg | 00:00 | 03:55 to 03:55 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:59 to 02:59 | 0.0% |
| Rowing | 00:00 | 04:16 to 04:16 | 0.0% |
| Sandbag Lunges | 00:00 | 03:03 to 03:03 | 0.0% |
| Richardson Joshua | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:01 | 00:00 | 04:06 -01:05 | 00:00 +00:00 |
| Ski Erg | 03:55 | 03:01 | 04:15 -00:20 | 04:06 -01:05 |
| Running 2 | 04:47 | 06:56 | 04:25 +00:22 | 08:21 -01:25 |
| Sled Push | 02:57 | 11:43 | 02:32 +00:25 | 12:46 -01:03 |
| Running 3 | 05:46 | 14:40 | 04:45 +01:01 | 15:18 -00:38 |
| Sled Pull | 05:44 | 20:26 | 04:08 +01:36 | 20:03 +00:23 |
| Running 4 | 04:58 | 26:10 | 04:44 +00:14 | 24:11 +01:59 |
| Burpees Broad Jump | 02:59 | 31:08 | 04:18 -01:19 | 28:55 +02:13 |
| Running 5 | 05:05 | 34:07 | 04:52 +00:13 | 33:13 +00:54 |
| Rowing | 04:16 | 39:12 | 04:32 -00:16 | 38:05 +01:07 |
| Running 6 | 04:54 | 43:28 | 04:46 +00:08 | 42:37 +00:51 |
| Farmers Carry | 02:29 | 48:22 | 01:53 +00:36 | 47:23 +00:59 |
| Running 7 | 04:59 | 50:51 | 04:45 +00:14 | 49:16 +01:35 |
| Sandbag Lunges | 03:03 | 55:50 | 04:15 -01:12 | 54:01 +01:49 |
| Running 8 | 05:25 | 58:53 | 05:05 +00:20 | 58:16 +00:37 |
| Wall Balls | 05:02 | 01:04:18 | 05:22 -00:20 | 01:03:21 +00:57 |
| Roxzone | 04:53 | 01:14:07 | 05:24 -00:31 | 01:14:07 |
Joshua Richardson had a strong performance in the 2023 Birmingham Hyrox race, finishing with an overall rank of 153 out of 1703 athletes, placing him in the top 8% of all participants. In his age group (U24), he ranked 12th out of 81 athletes, putting him in the top 14%. These results indicate that Joshua is a competitive athlete in his age group.
In terms of overall time, Joshua completed the race in 01:14:07. His total running time was 00:38:52, which was 02:04 slower than the average for his finish time. This suggests that Joshua may need to focus on improving his overall fitness and transition time in order to decrease his total running time.
Segment Analysis:
1. Running 1:
Joshua performed well in this segment, completing it in 00:03:01, which was 00:57 faster than the average. This indicates that he has good running speed and endurance.
2. Ski Erg:
Joshua completed the Ski Erg segment in 00:03:55, which was 00:16 faster than the average. This suggests that he has good cardiovascular endurance and upper body strength.
3. Running 2:
Joshua took 00:04:47 to complete this segment, which was 00:24 slower than the average. This indicates that he may need to work on his running speed and endurance.
4. Sled Push:
Joshua completed the Sled Push segment in 00:02:57, which was 00:06 slower than the average. While his performance was close to the average, he could still work on improving his speed and power in this exercise.
5. Running 3:
This segment took Joshua 00:05:46 to complete, which was 01:00 slower than the average. This indicates that he may need to focus on improving his running endurance and pace for longer distances.
6. Sled Pull:
Joshua took 00:05:44 to complete the Sled Pull segment, which was 01:19 slower than the average. This is an area where he can significantly improve his performance by focusing on increasing his strength and power.
7. Running 4:
Completing this segment in 00:04:58, Joshua was 00:14 slower than the average. This suggests that he may need to work on his running speed and maintain a faster pace throughout the race.
8. Burpees Broad Jump:
Joshua completed this segment in 00:02:59, which was 01:00 faster than the average. His performance indicates that he has good explosive power and endurance in this exercise.
9. Running 5:
Taking 00:05:05 to complete this segment, Joshua was 00:15 slower than the average. This suggests that he may need to work on his running endurance and maintain a faster pace.
10. Rowing:
Joshua completed the Rowing segment in 00:04:16, which was 00:13 faster than the average. This indicates that he has good upper body strength and cardiovascular endurance.
11. Running 6:
Joshua took 00:04:54 to complete this segment, which was 00:09 slower than the average. While his performance was close to the average, he could still work on improving his running speed and endurance.
12. Farmers Carry:
Joshua completed the Farmers Carry segment in 00:02:29, which was 00:33 slower than the average. This is an area where he can significantly improve his performance by focusing on increasing his grip strength and overall strength.
13. Running 7:
Completing this segment in 00:04:59, Joshua was 00:14 slower than the average. This suggests that he may need to work on his running speed and maintain a faster pace throughout the race.
14. Sandbag Lunges:
Joshua completed this segment in 00:03:03, which was 01:10 faster than the average. His performance indicates that he has good lower body strength and endurance in this exercise.
15. Running 8:
Taking 00:05:25 to complete this segment, Joshua was 00:10 slower than the average. This suggests that he may need to work on his running endurance and maintain a faster pace.
16. Wall Balls:
Joshua completed the Wall Balls segment in 00:05:02, which was 00:25 faster than the average. This indicates that he has good upper body strength and endurance in this exercise.
17. Roxzone:
Joshua spent 00:04:53 in the Roxzone, which was 00:18 faster than the average. This suggests that he had good transition times and did not waste much time in between exercises.
Based on the analysis of Joshua's race performance, the segments where he lost the most time were Run Total, Sled Pull, Running 3, Farmers Carry, Running 2, Running 5, Running 4, and Running 7. To improve in these areas, Joshua should focus on the following strategies:
1. Improve Running Endurance and Pace:
- Incorporate interval training and long-distance runs into his training routine to improve his running endurance.
- Work on maintaining a faster pace throughout the race by practicing tempo runs and fartlek training.
- Include hill sprints and hill repeats to build lower body strength and improve running speed.
2. Enhance Strength and Power:
- Incorporate strength training exercises such as squats, deadlifts, and lunges to improve overall strength, particularly in the legs and core.
- Include exercises that target grip strength, such as farmer's carries and dead hangs, to improve performance in the Farmers Carry and Sled Pull segments.
- Incorporate explosive exercises like plyometric jumps and medicine ball throws to enhance power and speed.
3. Focus on Transition Times:
- Practice quick and efficient transitions between exercises to minimize time spent in the Roxzone.
- Incorporate circuit training and timed intervals to simulate race conditions and improve transition efficiency.
To improve performance during the race, Joshua should consider the following strategies:
1. Pace Yourself:
- Avoid going out too fast at the beginning of the race to conserve energy for the later segments.
- Maintain a steady pace throughout the race to avoid burning out too quickly.
2. Prioritize Strong Segments:
- Capitalize on segments where Joshua performs well, such as Running 1 and Burpees Broad Jump, to gain time and build confidence.
- Use these segments as an opportunity to push the pace and make up for any time lost in weaker segments.
3. Focus on Form and Technique:
- Pay attention to proper form and technique during each exercise to maximize efficiency and minimize energy expenditure.
- Practice specific exercises and drills to improve form and technique in weaker segments.
4. Mental Preparation:
- Develop mental strategies, such as visualization and positive self-talk, to stay focused and motivated during the race.
- Break the race down into smaller, manageable segments to stay mentally engaged and motivated throughout.
By implementing these strategies and focusing on the identified areas for improvement, Joshua Richardson can enhance his performance in future Hyrox races and continue to excel in his age group.
| Similar Athletes | |||
|---|---|---|---|
| Overbosch Daan | 2024 Rotterdam | 01:13:58 | |
| Abric Benjamin | 2024 Marseille | 01:14:23 | |
| Cooke Andy | 2024 London | 01:14:07 | |
| Peacock Matthew | 2024 Sydney | 01:13:52 | |
| Rottstädt Max | 2023 Stuttgart | 01:13:46 | |
| Schöneweiß Henning | 2022 Frankfurt | 01:14:27 | |
| Crawford Blake | 2024 London | 01:14:13 | |
| Sherry Eddie | 2024 Glasgow | 01:13:46 | |
| Delclaux Guillermo | 2024 Bilbao | 01:14:24 | |
| Di Ciuccio Elio | 2024 Vienna - European Championship | 01:14:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:11:21 | |
| 2024 Birmingham | 01:12:33 | |
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