Carpenter Joel Performance Analysis

Dive into this athlete’s performance at 2024 Hong Kong 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.

Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Carpenter Joel

GBR GBR Flag Men 40-44 #161008 01:15:06 19th in AG | Top 11.2% 130th | Top 12.6%

Performance Highlights

+00:13
38:09
Run Total
+00:02
04:46
Avg. Lap
+00:16
04:23
Best Lap
+00:22
32:03
Workout Total
+00:03
04:00
Avg. Workout
-00:34
04:57
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 Carpenter Joel'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 Carpenter Joel'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 Carpenter Joel'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 Carpenter Joel'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 05:28. Check the detail of the improvement plan below.

01:55 Potential Improvement 35.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:55 06:47 to 04:52 35.1%
Run Total 01:36 38:09 to 36:33 29.3%
Burpees Broad Jump 01:24 05:16 to 03:52 25.6%
Ski Erg 00:16 04:24 to 04:08 4.9%
Rowing 00:12 04:38 to 04:26 3.7%
Farmers Carry 00:05 01:47 to 01:42 1.5%
Sled Push 00:00 01:38 to 01:38 0.0%
Sled Pull 00:00 03:47 to 03:47 0.0%
Sandbag Lunges 00:00 03:46 to 03:46 0.0%

Splits Time

Carpenter Joel Perfect Race
Splits Total Average Total
Running 1 04:24 00:00 04:11 +00:13 00:00 +00:00
Ski Erg 04:24 04:24 04:16 +00:08 04:11 +00:13
Running 2 04:23 08:48 04:27 -00:04 08:27 +00:21
Sled Push 01:38 13:11 02:34 -00:56 12:54 +00:17
Running 3 04:56 14:49 04:49 +00:07 15:28 -00:39
Sled Pull 03:47 19:45 04:14 -00:27 20:17 -00:32
Running 4 05:03 23:32 04:47 +00:16 24:31 -00:59
Burpees Broad Jump 05:16 28:35 04:23 +00:53 29:18 -00:43
Running 5 04:51 33:51 04:54 -00:03 33:41 +00:10
Rowing 04:38 38:42 04:33 +00:05 38:35 +00:07
Running 6 04:52 43:20 04:48 +00:04 43:08 +00:12
Farmers Carry 01:47 48:12 01:55 -00:08 47:56 +00:16
Running 7 04:39 49:59 04:48 -00:09 49:51 +00:08
Sandbag Lunges 03:46 54:38 04:21 -00:35 54:39 -00:01
Running 8 05:05 58:24 05:10 -00:05 59:00 -00:36
Wall Balls 06:47 01:03:29 05:25 +01:22 01:04:10 -00:41
Roxzone 04:57 01:15:06 05:31 -00:34 01:15:06
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Joel, first off, massive respect for your performance at the 2024 Hong Kong Hyrox! Finishing in the top 4% overall and top 11% in your age group is nothing to sneeze at. That's like being the bear that stands out in a forest full of squirrels! Your overall time of 01:15:06 is commendable, and it shows that you're putting in the work.

Looking at your total running time, you clocked in at 00:38:09, which is just a tad slower than the average. This suggests you might be more of a strength athlete than a pure runner. Your best lap at 00:04:23 shows you have speed in your legs, but let's talk pacing: the first run segment was notably slower, which indicates you might have underestimated the race intensity or started a bit too conservatively. It’s always a fine line between pacing yourself and going for broke—like trying to balance a plate on a spoon while running a marathon!

Segments to Improve:

Now, let’s break down the segments where there’s room for improvement. Your Wall Balls and Burpees Broad Jump, in particular, have some serious potential for gains. Here’s the scoop:

  • Wall Balls (00:06:47): This segment was a bit of a time sink, being 01:23 slower than average. Focus on your squat depth and throwing technique. A common error is not using your legs enough when launching the ball. Try incorporating high-rep wall ball workouts into your routine, aiming for sets of 15-20, followed by immediate runs to simulate race conditions.
  • Burpees Broad Jump (00:05:16): At 00:56 slower than average, this is another area ripe for improvement. Work on your rhythm: each burpee should be a smooth transition into the jump. Practice burpee drills focusing on explosiveness. Try doing a set of 10 burpees followed immediately by a broad jump as far as you can go—this will help with endurance and speed on the day.
  • Roxzone (00:04:57): Although your Roxzone time was faster than average, we can still shave off those seconds. Incorporate transitions drills in your training—practice moving quickly from one exercise to another, perhaps with timed intervals. Consider a circuit setup where you switch exercises every minute, minimizing downtime.

Lastly, let’s talk about your running. Since your total running time is slightly slower than average, it would be smart to add more running-focused workouts. Incorporate intervals and tempo runs into your training to build both speed and endurance.

Race Strategies:

Strategy is everything, Joel! Here are a few tips to keep in your back pocket for your next race:

  • Pacing: Start with a strong, controlled pace during the first running segment. You want to feel like you can maintain that pace rather than gasping for air. Find a rhythm and trust it!
  • Hydration and Nutrition: Don’t forget to hydrate before and during the race. A little bit of fuel goes a long way. Think of it as putting gas in the tank before a road trip—you can’t drive on empty!
  • Transition Efficiency: When moving from one exercise to another, practice keeping your gear organized for quick access. Less fumbling means more time saved!
  • Visualize Success: Before the race, take a moment to visualize each segment. Picture yourself smashing through those wall balls and jumping like you’re on a trampoline during burpees. The mind is a powerful thing!
Conclusion:

Overall, Joel, you’ve got the foundation of a solid Hyrox athlete, and with a few tweaks, you can really elevate your performance. Remember, it’s not just about crossing the finish line; it’s about how you get there. Keep that competitive spirit alive, and don’t forget—“Success is the sum of small efforts, repeated day in and day out.” 💪

So, let’s get to work on those wall balls and burpees! You’ve got the drive and the talent; now it’s time to refine those skills. Keep pushing the limits, and remember, every rep counts—even if it feels like you’re just jumping into a pit of jelly sometimes! 💥

This is The Rox-Coach signing off. Let’s get after it! 🏆

Similar Athletes
Flores Gonzalez Luis Antonio 2024 Ciudad de Mexico 01:14:58
Hickey Chris 2024 Sydney 01:15:33
Bachiller Federico 2024 Stockholm 01:14:49
Mcgivern Gwilym 2024 Melbourne 01:15:03
Pryce Mered 2024 Birmingham 01:15:13
Hernández Domínguez Óscar 2023 Madrid 01:15:30
Vile Elliot 2023 London 01:14:51
Marshall Hew 2024 Sydney 01:15:07
Ise Julius 2024 Stuttgart 01:14:44
Channell Lachlan 2024 Melbourne 01:15:21

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