Burbank Joe
Hyrox Result
Dive into this athlete’s performance at 2024 Manchester 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.
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 Burbank Joe'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 Burbank Joe'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 Burbank Joe'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 Burbank 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
03:03.
Check the detail of the improvement plan below.
01:29
Potential Improvement
48.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Joe Burbank's performance in the 2024 Manchester HYROX race places him commendably in the top 34% overall and even higher within his age group, showcasing his competitive edge among his peers. Analyzing his total running time, which is slightly slower than the average, suggests that Joe has a more balanced profile between running and strength, but with a slight inclination towards strength-based challenges. His best lap indicates a strong start, but a comparison with average times suggests a potential for improvement in pacing to maintain energy throughout the race. The Roxzone time also signals a need for enhanced transition efficiency and overall fitness.
Segments to Improve:
- Run Total & Best Lap: Joe's total running time indicates room for improvement. Incorporating interval training, with a focus on both short sprints and longer endurance runs, can enhance his running efficiency. Specific drills like hill repeats and tempo runs will improve cardiovascular capacity and pacing. To mimic race conditions, Joe should practice running after completing strength exercises to better adapt his body to the transition between running and strength segments.
- Roxzone: The slower Roxzone time suggests a need for swifter transitions between exercises and improved overall fitness. Circuit training, combining strength exercises with minimal rest, can simulate the race's demands. Practicing transitions, such as moving quickly from one exercise setup to another or incorporating dynamic stretches that mimic the next activity, can also shave off valuable seconds.
- Sled Pull: This segment was particularly challenging for Joe. To improve, he should focus on strengthening his posterior chain muscles (glutes, hamstrings, and lower back) through deadlifts, kettlebell swings, and pull-throughs. Additionally, incorporating specific sled pull training, focusing on posture and efficient power transfer from the legs, will directly enhance performance. Weighted vest walks and lunges can also simulate the resistance encountered during sled pulls.
Race Strategies:
- Pacing: Joe should work on developing a consistent pacing strategy, starting slightly below his average pace and gradually increasing his effort. This approach will help conserve energy for the latter stages of the race. Using a heart rate monitor during training and races can help him stay within optimal effort zones.
- Strength-Running Transition: To minimize the impact of transitioning from strength to running segments, Joe could incorporate brick sessions into his training, where he immediately follows strength exercises with a run. This will help his body adapt to the switch in demand, reducing the initial discomfort and maintaining a better pace post-strength exercises.
- Recovery and Nutrition: Focusing on recovery strategies, including proper nutrition, hydration, and active recovery sessions, will ensure Joe remains in peak condition throughout his training and on race day. Tailoring his nutrition to support both endurance and strength training will be key to enhancing his overall performance.
By focusing on these tailored training strategies and race-day tactics, Joe Burbank can significantly enhance his performance in future HYROX events, turning identified weaknesses into strengths and achieving a more balanced and competitive profile.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator