Dive into this athlete’s performance at 2024 Melbourne 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 the 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 you 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 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 his 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 05:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:03 (From 45:21 to 41:18) | 75.2% |
| BBJ | 01:17 (From 06:13 to 04:56) | 23.8% |
| Farmers Carry | 00:03 (From 02:04 to 02:01) | 0.9% |
| Ski Erg | 00:00 (From 04:06 to 04:06) | 0.0% |
| Sled Push | 00:00 (From 01:51 to 01:51) | 0.0% |
| Sled Pull | 00:00 (From 04:00 to 04:00) | 0.0% |
| Rowing | 00:00 (From 04:33 to 04:33) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:22 to 04:22) | 0.0% |
| Wall Balls | 00:00 (From 05:19 to 05:19) | 0.0% |
| James Mitch | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:24 | 00:00 | 04:35 +00:49 | 00:00 +00:00 |
| Ski Erg | 04:06 | 05:24 | 04:25 -00:19 | 04:35 +00:49 |
| Running 2 | 05:15 | 09:30 | 04:54 +00:21 | 09:00 +00:30 |
| Sled Push | 01:51 | 14:45 | 02:51 -01:00 | 13:54 +00:51 |
| Running 3 | 05:33 | 16:36 | 05:21 +00:12 | 16:45 -00:09 |
| Sled Pull | 04:00 | 22:09 | 04:50 -00:50 | 22:06 +00:03 |
| Running 4 | 05:46 | 26:09 | 05:19 +00:27 | 26:56 -00:47 |
| Burpees Broad Jump | 06:13 | 31:55 | 05:13 +01:00 | 32:15 -00:20 |
| Running 5 | 05:45 | 38:08 | 05:30 +00:15 | 37:28 +00:40 |
| Rowing | 04:33 | 43:53 | 04:47 -00:14 | 42:58 +00:55 |
| Running 6 | 05:42 | 48:26 | 05:21 +00:21 | 47:45 +00:41 |
| Farmers Carry | 02:04 | 54:08 | 02:08 -00:04 | 53:06 +01:02 |
| Running 7 | 05:44 | 56:12 | 05:20 +00:24 | 55:14 +00:58 |
| Sandbag Lunges | 04:22 | 01:01:56 | 05:01 -00:39 | 01:00:34 +01:22 |
| Running 8 | 06:16 | 01:06:18 | 05:55 +00:21 | 01:05:35 +00:43 |
| Wall Balls | 05:19 | 01:12:34 | 06:23 -01:04 | 01:11:30 +01:04 |
| Roxzone | 06:51 | 01:24:36 | 06:43 +00:08 | 01:24:36 |
Mitch James delivered a commendable performance in the 2024 Melbourne Hyrox race, ranking in the top 27% overall and the top 30% in his age group. His strength profile is evident with exceptional performance in strength-based exercises like the Sled Push, Sled Pull, and Wall Balls, where he ranked in the top 4-21 percentile. However, his total running time was 2:44 slower than the average, indicating a need to enhance running efficiency and endurance. The initial running segments suggest a slightly conservative start, as Mitch's times were generally slower than average. This suggests that Mitch may benefit from pacing strategies that better balance his speed and stamina throughout the race.
With a running time 2:44 slower than average, Mitch should focus on improving his running efficiency and endurance. Incorporating interval training and tempo runs can help build speed and stamina. Specific drills such as fartlek workouts and hill sprints can enhance running economy and power. Additionally, focusing on running form—such as maintaining a relaxed upper body, proper foot strike, and efficient cadence—can lead to improved performance.
This segment was 1:06 slower than average, indicating a need for better technique and endurance. To improve, Mitch can incorporate high-intensity interval training (HIIT) focusing on explosive movements. Exercises like box jumps, plyometric push-ups, and squat thrusts will enhance power and agility. Proper form, including a strong core engagement and efficient transition from the burpee to the jump, should be a key focus during training.
The Roxzone time was 21 seconds slower, suggesting transitions could be quicker. Improving overall fitness, agility drills, and practicing transitions during training sessions will help reduce transition times. Exercises like shuttle runs and cone drills can improve footwork and speed.
| Similar Athletes | |||
|---|---|---|---|
| Aherne Dan | 2024 Berlin | 01:24:06 | |
| Ballesta Alejandro | 2024 Bilbao | 01:24:06 | |
| Winter Tony | 2021 Leipzig | 01:24:09 | |
| Nigro Giuseppe | 2024 Milan | 01:25:05 | |
| Kras Paul | 2023 Amsterdam | 01:25:03 | |
| Critchley Craig | 2024 Manchester | 01:24:58 | |
| Plunkett Simon | 2022 Birmingham | 01:24:18 | |
| Chatzis Christos | 2024 Milan | 01:24:59 | |
| Gierke Bernhard | 2024 Hamburg | 01:24:18 | |
| Collenette Joe | 2023 London | 01:25:03 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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James Mitch
