Josh Graham, Logan Graham Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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.

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Performance Highlights

GBR Flag Josh Graham GBR Flag Logan Graham Men 16-29 #91009 01:22:52 67th in AG | Top 80.7% 273rd | Top 78.7%
+00:39
48:21
Run Total
+00:06
06:03
Avg. Lap
+00:43
05:53
Best Lap
+00:37
28:21
Workout Total
+00:04
03:32
Avg. Workout
-01:16
06:14
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 Doubles Men

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Expected Finish Time

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.

Spread of Splits Time

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.

Percentile based on all the athletes who competed in Hyrox Doubles 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 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 performance we identified a possible improvement of 03:33. Check the detail of the improvement plan below.

01:46 Potential Improvement 49.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 01:46 (From 48:21 to 46:35) 49.8%
Wall Balls 00:49 (From 05:13 to 04:24) 23.0%
BBJ 00:29 (From 03:51 to 03:22) 13.6%
Farmers Carry 00:18 (From 02:05 to 01:47) 8.5%
Rowing 00:11 (From 04:48 to 04:37) 5.2%
Ski Erg 00:00 (From 03:59 to 03:59) 0.0%
Sled Push 00:00 (From 01:41 to 01:41) 0.0%
Sled Pull 00:00 (From 03:06 to 03:06) 0.0%
Sandbag Lunges 00:00 (From 03:38 to 03:38) 0.0%

Splits Time

Josh Graham, Logan Graham Perfect Race
Splits Total Average Total
Running 1 03:45 00:00 05:19 -01:34 00:00 +00:00
Ski Erg 03:59 03:45 04:07 -00:08 05:19 -01:34
Running 2 05:53 07:44 05:36 +00:17 09:26 -01:42
Sled Push 01:41 13:37 01:53 -00:12 15:02 -01:25
Running 3 06:17 15:18 06:00 +00:17 16:55 -01:37
Sled Pull 03:06 21:35 03:31 -00:25 22:55 -01:20
Running 4 06:23 24:41 06:01 +00:22 26:26 -01:45
Burpees Broad Jump 03:51 31:04 03:27 +00:24 32:27 -01:23
Running 5 06:33 34:55 06:13 +00:20 35:54 -00:59
Rowing 04:48 41:28 04:39 +00:09 42:07 -00:39
Running 6 06:38 46:16 06:03 +00:35 46:46 -00:30
Farmers Carry 02:05 52:54 01:47 +00:18 52:49 +00:05
Running 7 06:35 54:59 06:01 +00:34 54:36 +00:23
Sandbag Lunges 03:38 01:01:34 03:51 -00:13 01:00:37 +00:57
Running 8 06:21 01:05:12 06:25 -00:04 01:04:28 +00:44
Wall Balls 05:13 01:11:33 04:29 +00:44 01:10:53 +00:40
Roxzone 06:14 01:22:52 07:30 -01:16 01:22:52
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Graham Josh and Graham Logan, you tackled the 2023 Dublin Hyrox competition head-on, finishing with an overall time of 01:22:52 and ranking 273 out of 347 athletes. Not too shabby at all, considering you both landed in the top 80% of your age group! 🏆

Now, let’s talk about your pacing. You kicked off strong with a blazing fast Running 1 at 00:03:45, which was 01:31 faster than average. While starting fast can give a mental boost, it can also drain your energy reserves quicker than a leaky bucket! This initial sprint likely set a challenging tone for your subsequent runs, as seen in the slower split times later on. Overall, you showed better potential as runners, but there’s room for improvement in your strength segments, especially with your total running time being 00:34 slower than average.

Segments to Improve:

Here are the segments that need your attention:

  • Wall Balls: At 00:05:13, you were 00:44 slower than average. The wall ball is a total body exercise, and form is key. Focus on these drills:
    • Practice wall balls with a lighter weight to perfect your form before progressing to your competition weight.
    • Incorporate high-rep sets (e.g., 3 sets of 15-20 reps) to improve endurance specifically for this movement.
    • Consider interval training, pairing wall balls with short sprints to simulate race fatigue.
  • Burpees Broad Jump: Your time of 00:03:51 was 00:25 slower than average. To improve this segment, focus on explosive power and endurance:
    • Integrate plyometric exercises, like box jumps and burpee variations, into your routine 2-3 times a week.
    • Perform timed burpee broad jumps to build efficiency and speed—set a timer for 1 minute and see how many you can complete.
    • Work on your breath control; this will help you transition more smoothly to the next exercise.
  • Farmers Carry: Clocking in at 00:02:05, you were 00:18 slower than average. This segment requires grip strength and core stability:
    • Include farmers carries in your training—start with manageable weights and gradually increase. Aim for distances of 40-60 meters.
    • Incorporate core strengthening exercises like planks and deadlifts to support your carries.
  • Roxzone: Although you were 01:12 faster than average, there’s always room to optimize your transitions.
    • Practice transitioning between exercises during your training sessions. Aim to cut down on unnecessary movements that slow you down.
    • Have a mock race day with your partner to practice smooth transitions and communication between segments.
Race Strategies:

Here are some strategies to implement in your next race:

  • Start Smart: While a fast start can be exhilarating, consider pacing yourself to maintain energy throughout the race. Aim for a controlled pace that allows for a consistent performance.
  • Mind the Transitions: Each second counts! Have a mental checklist for your transitions to ensure you’re efficient and focused. Speed up those roxzone times—every second saved adds up!
  • Stay Hydrated: Don’t forget to hydrate during the race. Dehydration can sap your strength and endurance quicker than a bad pun at a comedy show! đź’¦
  • Partner Up: Since you're in a doubles category, communicate effectively with your partner. Use cues to sync your efforts and maintain momentum—think of it as synchronized swimming, but with less water and more sweat!
Conclusion:

Graham Josh and Graham Logan, your potential is clear. You’ve shown you can run, and now it’s about building that strength and efficiency in your transitions. Remember, “The only way to get better is to push the limits of your comfort zone.” Embrace the grind, and don’t shy away from tough workouts! 💪

Keep working on those segments that need improvement, and watch your performance soar. You’ve got the heart, the grit, and the determination to go further. Now go out there and show the next race what you’re made of! And remember, if you can’t fly, then run; if you can’t run, then walk; if you can’t walk, then crawl—just keep moving forward! 💥

Now let’s get to work, team! This is The Rox-Coach, and I’m here to help you crush your next Hyrox challenge! 🏆

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