Dive into this athlete’s performance at 2024 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Denslow Joe's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Denslow Joe hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Denslow Joe’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Denslow Joe'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 05:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:51 | 05:34 to 03:43 | 32.0% |
| Sandbag Lunges | 01:24 | 05:13 to 03:49 | 24.2% |
| Sled Pull | 00:53 | 04:33 to 03:40 | 15.3% |
| Wall Balls | 00:52 | 05:34 to 04:42 | 15.0% |
| Rowing | 00:21 | 04:45 to 04:24 | 6.1% |
| Sled Push | 00:17 | 02:24 to 02:07 | 4.9% |
| Ski Erg | 00:09 | 04:15 to 04:06 | 2.6% |
| Farmers Carry | 00:00 | 01:38 to 01:38 | 0.0% |
| Run Total | 00:00 | 33:32 to 33:32 | 0.0% |
| Denslow Joe | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:51 | 00:00 | 04:05 +00:46 | 00:00 +00:00 |
| Ski Erg | 04:15 | 04:51 | 04:14 +00:01 | 04:05 +00:46 |
| Running 2 | 03:37 | 09:06 | 04:23 -00:46 | 08:19 +00:47 |
| Sled Push | 02:24 | 12:43 | 02:30 -00:06 | 12:42 +00:01 |
| Running 3 | 04:12 | 15:07 | 04:42 -00:30 | 15:12 -00:05 |
| Sled Pull | 04:33 | 19:19 | 04:08 +00:25 | 19:54 -00:35 |
| Running 4 | 04:02 | 23:52 | 04:40 -00:38 | 24:02 -00:10 |
| Burpees Broad Jump | 05:34 | 27:54 | 04:13 +01:21 | 28:42 -00:48 |
| Running 5 | 04:19 | 33:28 | 04:48 -00:29 | 32:55 +00:33 |
| Rowing | 04:45 | 37:47 | 04:31 +00:14 | 37:43 +00:04 |
| Running 6 | 03:53 | 42:32 | 04:42 -00:49 | 42:14 +00:18 |
| Farmers Carry | 01:38 | 46:25 | 01:53 -00:15 | 46:56 -00:31 |
| Running 7 | 04:01 | 48:03 | 04:42 -00:41 | 48:49 -00:46 |
| Sandbag Lunges | 05:13 | 52:04 | 04:11 +01:02 | 53:31 -01:27 |
| Running 8 | 04:41 | 57:17 | 05:01 -00:20 | 57:42 -00:25 |
| Wall Balls | 05:34 | 01:01:58 | 05:19 +00:15 | 01:02:43 -00:45 |
| Roxzone | 05:56 | 01:13:20 | 05:18 +00:38 | 01:13:20 |
Joe, you absolutely crushed it out there at the 2024 London HYROX! Finishing in 01:13:20 puts you in the top 3% of over 4,462 athletes – that’s no small feat! Your overall rank of 138 and age group rank of 32 is a testament to your dedication and hard work. One thing to note is that your Total Running Time of 00:33:32 was 03:39 faster than average, which clearly indicates you have a solid runner profile. However, it seems like you might have gone a bit too fast right out of the gate, as your first running segment was about 47 seconds slower than average. Remember, pacing is key in a hybrid race like this. The last thing you want is to hit the wall before you hit the wall balls! 🏃♂️💥
Now, let’s chat about the segments where you can really level up. You have some golden opportunities to transform weaknesses into strengths, and I'm here to help you do just that.
Burpees are a full-body workout, but they can be a real killer. To improve your performance here, focus on explosive power and technique. Try incorporating drills like box jumps and plyometric push-ups into your routine. Aim for 3 sets of 8-10 reps, focusing on landing softly and transitioning quickly into the next burpee. Also, work on your burpee form – keep that chest up, get that jump high, and don’t forget to breathe! Remember, “The only bad workout is the one you didn’t do!”
Sandbag lunges can be brutal, especially when you're fatigued. To boost your performance here, incorporate weighted lunges into your training, focusing on your form. Try doing 3 sets of 10-12 lunges on each leg, gradually increasing the weight. You might also want to practice walking lunges with a sandbag to mimic race conditions. Just remember: it’s not a lunge unless your knee kisses the ground (well, maybe not literally)!
Transition time is often overlooked but can make a huge difference in your overall performance. To improve your Roxzone time, practice your transitions between exercises in training. Set up a mini HYROX course and time yourself transitioning between each exercise. Aim to keep it under a minute. “Time flies when you’re having fun… or running a race!”
Get ready to dig deep! The sled pull is all about strength and technique. Focus on short, powerful pulls rather than long, drawn-out ones. Incorporate pull-ups and rows into your training to build the necessary upper body strength. Try sled pulls with varying weights to build endurance and strength. Just remember: pulling a sled is like pulling your life together – it requires strength and determination!
Wall balls can feel like punishment, but they can also be a blast when done right! Increase your core strength with medicine ball slams and practice your squat form. Aim for 3 sets of 15-20 reps. Focus on the explosive movement as you rise from the squat – “The only thing that should be heavy here is the wall ball!”
Rowing is all about technique. Ensure you are using your legs and core effectively. Practice intervals on the rower where you focus on keeping a steady pace for 500m, then sprint for 250m. This will help build your endurance and speed. Remember, “Row like someone just stole your last protein shake!”
Implementing some race strategies can also make a big difference in your performance. Start strong, but not too strong. Aim to keep your first running segment around the average pace, then pick it up in the second segment as you build confidence. Break the race into manageable segments in your mind – focus on one exercise at a time. Also, practice visualizing the course and your movements before the race. “If you can see it, you can achieve it!”
Joe, you’re already performing at an elite level, but there’s always room for improvement. With some targeted training and race strategies, you can knock those segments out of the park. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing, stay focused, and most importantly, have fun! Can't wait to see you crush it next time. You've got this, champ! 💪🏆
— The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Van Heteren Sander | 2023 Amsterdam | 01:13:23 | |
| Lesniak Marco | 2020 Karlsruhe | 01:13:04 | |
| Ouston Jason | 2024 Madrid | 01:13:08 | |
| Jansen Garret | 2024 Chicago Navy Pier | 01:13:36 | |
| Wenning Andre | 2023 München | 01:12:55 | |
| Robles Centell Andres | 2024 Ciudad de Mexico | 01:13:43 | |
| Wagner Hauke | 2019 Hamburg | 01:13:35 | |
| Heijting Emiel | 2022 Amsterdam | 01:13:13 | |
| Neuser Michael | 2021 Stuttgart | 01:13:21 | |
| Trujano Acevedo Jesús Daniel | 2024 Ciudad de Mexico | 01:13:06 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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