Season 23/24 2023 Madrid (895) HYROX (756) Men (567) Birbeck Josh

Birbeck Josh Hyrox Result

Dive into this athlete’s performance at 2023 Madrid 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 30-34 #131026 01:42:36 126th in AG | Top 88.7% 493rd | Top 86.9%
-01:45
48:21
Run Total
-00:13
06:02
Avg. Lap
-00:28
04:43
Best Lap
+00:06
43:40
Workout Total
+00:01
05:27
Avg. Workout
+01:38
10:40
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 Birbeck Josh'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 Birbeck Josh'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 Birbeck Josh'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 Birbeck Josh'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 02:22. Check the detail of the improvement plan below.

01:37 Potential Improvement 68.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:37 09:42 to 08:05 68.3%
Rowing 00:39 05:48 to 05:09 27.5%
Ski Erg 00:03 04:46 to 04:43 2.1%
Sled Push 00:03 03:32 to 03:29 2.1%
Sled Pull 00:00 05:52 to 05:52 0.0%
Burpees Broad Jump 00:00 06:28 to 06:28 0.0%
Farmers Carry 00:00 02:04 to 02:04 0.0%
Sandbag Lunges 00:00 05:28 to 05:28 0.0%
Run Total 00:00 48:21 to 48:21 0.0%

Splits Time

Birbeck Josh Perfect Race
Splits Total Average Total
Running 1 04:43 00:00 05:12 -00:29 00:00 +00:00
Ski Erg 04:46 04:43 04:42 +00:04 05:12 -00:29
Running 2 05:47 09:29 05:42 +00:05 09:54 -00:25
Sled Push 03:32 15:16 03:28 +00:04 15:36 -00:20
Running 3 06:27 18:48 06:16 +00:11 19:04 -00:16
Sled Pull 05:52 25:15 06:04 -00:12 25:20 -00:05
Running 4 06:21 31:07 06:15 +00:06 31:24 -00:17
Burpees Broad Jump 06:28 37:28 06:53 -00:25 37:39 -00:11
Running 5 06:32 43:56 06:31 +00:01 44:32 -00:36
Rowing 05:48 50:28 05:11 +00:37 51:03 -00:35
Running 6 06:02 56:16 06:20 -00:18 56:14 +00:02
Farmers Carry 02:04 01:02:18 02:36 -00:32 01:02:34 -00:16
Running 7 05:39 01:04:22 06:19 -00:40 01:05:10 -00:48
Sandbag Lunges 05:28 01:10:01 06:25 -00:57 01:11:29 -01:28
Running 8 06:52 01:15:29 07:25 -00:33 01:17:54 -02:25
Wall Balls 09:42 01:22:21 08:15 +01:27 01:25:19 -02:58
Roxzone 10:40 01:42:36 09:02 +01:38 01:42:36
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Josh Birbeck performed well in the HYROX race in Madrid, finishing with an overall rank of 493 out of 756 athletes, placing him in the top 65% of competitors. In his age group (30-34), he ranked 126 out of 193 athletes, also in the top 65%. His overall time was 01:42:36, with a total running time of 00:48:21. While his total running time was 00:36 slower than the average, he showed strength in certain segments, such as the first running lap which was 00:14 faster than average.

Segments to Improve


1. Roxzone:
Josh's time in the Roxzone was 00:10:40, which was 01:40 slower than the average. To improve this segment, he should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workout routine can help improve his overall fitness. Additionally, practicing quick and efficient transitions between exercises during training can help reduce time spent in the Roxzone during the race.

2. Wall Balls:
Josh's time in the Wall Balls segment was 00:09:42, which was 01:19 slower than the average. To improve this segment, he should focus on strengthening his upper body and improving his endurance. Exercises such as overhead presses, push-ups, and kettlebell swings can help build upper body strength. Incorporating interval training with wall ball exercises can also help improve endurance and efficiency in this segment.

3. Rowing:
Josh's time in the Rowing segment was 00:05:48, which was 00:43 slower than the average. To improve this segment, he should focus on improving his rowing technique and increasing his overall cardiovascular endurance. Incorporating rowing intervals into his training routine can help improve his rowing performance. Additionally, focusing on proper form, including a strong and efficient drive, will help maximize his power and speed during the rowing segment.

4. Run Total:
Josh's total running time was 00:48:21, which was 00:36 slower than the average. To improve his overall running performance, he should focus on both strength and endurance training. Incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve his running performance. Additionally, incorporating long-distance runs and interval training into his routine can help improve his endurance and speed.

Strategies


- Pacing: One area for improvement in Josh's overall performance is pacing. It is important for him to find a balance between pushing his limits and conserving energy throughout the race. By pacing himself strategically, he can maintain a steady speed and avoid burnout.

- Transitions: To improve his performance in the Roxzone, Josh should focus on efficient transitions between exercises. Practicing quick and seamless transitions during training will help him save time during the race.

- Mental Preparation: Mental preparation is crucial in endurance races like HYROX. Josh should work on developing mental resilience and maintaining a positive mindset throughout the race. Implementing visualization techniques and positive self-talk can help him stay focused and motivated.

- Specific Training Sessions: To address the identified areas of improvement, Josh should incorporate specific training sessions into his routine. These sessions should focus on improving overall fitness, upper body strength, rowing technique, and running endurance. By dedicating specific workouts to these areas, he can target his weaknesses and improve his performance in future races.

In conclusion, while Josh Birbeck had a solid performance in the HYROX race in Madrid, there are specific areas for improvement. By focusing on improving overall fitness, reducing transition time, strengthening his upper body, improving rowing technique, and enhancing running endurance, he can enhance his performance in future races. Implementing specific training sessions and race strategies will be key to his success.

Similar Athletes
Crosley Robert 2024 Dallas 01:42:14
Tejada James 2024 Dallas 01:42:26
Grimes Enda 2024 Bordeaux 01:42:32
Knowles Jamie 2024 Glasgow 01:42:55
Hennig Kenneth 2024 Houston 01:42:30
Swindon Werner 2024 Cape Town 01:42:31
Hardt David 2019 Hamburg 01:42:16
Hall Daniel 2024 London 01:42:14
Cariello Massimo 2024 Turin 01:42:13
Wunder Felix Roque 2024 Frankfurt 01:42:14

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