Dive into this athlete’s performance at 2024 Glasgow 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 Connolly Hughes 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 Connolly Hughes 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 Connolly Hughes 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 Connolly Hughes 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
04:37.
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 Connolly Hughes demonstrated a commendable performance in the 2024 Glasgow HYROX, finishing in the top 69% of all athletes and the top 75% of his age group. His overall time was 01:30:44, with a notably strong 'Total running time' of 00:10:03, which was 35:07 faster than average, indicating a pronounced runner profile. Despite this strength, there are areas for improvement, particularly in strength-focused segments, which suggests that James could benefit from a more balanced training approach that enhances both his running efficiency and his strength endurance. His pacing appears well-managed across the running segments, with a strategic distribution of effort that allowed for faster finishes in later runs. However, the significant time lost in transition areas (Roxzone) points towards potential inefficiencies in overall fitness or transition strategy that could be addressed for better future performances.
Segments to Improve:
Burpees Broad Jump: James's performance in this segment was significantly slower than average, indicating a need for improvement in explosive strength and endurance. Specific drills such as plyometric exercises (box jumps, squat jumps, and lunge jumps) can enhance explosive power, while interval training with burpees can improve endurance and efficiency in this exercise. Emphasizing full-body explosive movements in training will also aid in developing the power needed for a more efficient broad jump.
Sandbag Lunges: The slower time in this segment suggests a need for better lower body strength and stability. Incorporating weighted lunges, step-ups, and Bulgarian split squats into his routine can strengthen the muscles involved in lunging movements. Stability exercises, such as single-leg deadlifts and balance board squats, can improve control and efficiency during the sandbag lunges.
Sled Pull: To improve time in sled pulls, James should focus on increasing his overall pulling strength and endurance. Training with exercises that mimic the sled pull movement, such as weighted sled drags and cable machine rows, can be beneficial. Additionally, incorporating high-intensity interval training (HIIT) with a focus on pulling exercises can enhance muscular endurance and power.
Wall Balls: Improving in this segment requires enhanced upper body strength and coordination. Wall ball-specific drills, including medicine ball throws and squats, coupled with upper body strength training (push-ups, shoulder presses, and kettlebell swings) can increase proficiency in this exercise. Practicing the wall ball exercise with varying weights and intensities can also improve technique and stamina.
Sled Push: To better his sled push time, James could benefit from targeted leg and core strength training. Exercises like weighted squats, leg presses, and planks will build the necessary strength, while practicing the sled push with different weights and intervals can improve technique and endurance in this specific movement.
Race Strategies:
Transition Efficiency: To minimize time spent in the Roxzone, James should focus on improving his overall fitness to reduce the need for extended rest and hone his transition techniques between exercises. This can be achieved through circuit training that simulates the rapid switch between different types of exercises, enhancing both physical and mental adaptability.
Pacing: Given James's stronger running profile, he should leverage this strength by maintaining a steady pace in running segments while conserving energy for strength-based obstacles. Implementing a balanced pacing strategy that accounts for both his running efficiency and the physical demands of strength exercises can optimize his overall race performance.
Strength Endurance: Incorporating more strength endurance training into his routine will help James perform better in the strength-focused segments of the race. Emphasizing compound movements and high-repetition resistance training can build the endurance needed for these challenging parts of the HYROX race.
By focusing on these identified areas of improvement and implementing the suggested training strategies, James Connolly Hughes can transform his weaknesses into strengths and achieve a more balanced and competitive performance in future HYROX races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men