Season 22/23 2022 Birmingham (1502) HYROX (1331) Men (959) Hawkins Dave

Hawkins Dave Hyrox Result

Dive into this athlete’s performance at 2022 Birmingham 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.

Performance Highlights

GBR GBR Flag Men 35-39 #114038 01:21:13 80th in AG | Top 39.2% 326th | Top 34.0%
+03:48
44:27
Run Total
+00:29
05:33
Avg. Lap
+00:38
05:02
Best Lap
-03:12
31:07
Workout Total
-00:24
03:53
Avg. Workout
-00:34
05:43
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 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 Hawkins Dave'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 Hawkins Dave'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 Hawkins Dave'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 Hawkins Dave'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 05:43. Check the detail of the improvement plan below.

05:01 Potential Improvement 87.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:01 44:27 to 39:26 87.8%
Farmers Carry 00:26 02:20 to 01:54 7.6%
Sled Push 00:11 02:39 to 02:28 3.2%
Ski Erg 00:05 04:21 to 04:16 1.5%
Sled Pull 00:00 03:52 to 03:52 0.0%
Burpees Broad Jump 00:00 04:07 to 04:07 0.0%
Rowing 00:00 04:35 to 04:35 0.0%
Sandbag Lunges 00:00 04:09 to 04:09 0.0%
Wall Balls 00:00 05:04 to 05:04 0.0%

Splits Time

Hawkins Dave Perfect Race
Splits Total Average Total
Running 1 05:02 00:00 04:26 +00:36 00:00 +00:00
Ski Erg 04:21 05:02 04:22 -00:01 04:26 +00:36
Running 2 05:03 09:23 04:46 +00:17 08:48 +00:35
Sled Push 02:39 14:26 02:45 -00:06 13:34 +00:52
Running 3 05:21 17:05 05:08 +00:13 16:19 +00:46
Sled Pull 03:52 22:26 04:38 -00:46 21:27 +00:59
Running 4 05:35 26:18 05:07 +00:28 26:05 +00:13
Burpees Broad Jump 04:07 31:53 04:57 -00:50 31:12 +00:41
Running 5 05:52 36:00 05:16 +00:36 36:09 -00:09
Rowing 04:35 41:52 04:42 -00:07 41:25 +00:27
Running 6 05:56 46:27 05:09 +00:47 46:07 +00:20
Farmers Carry 02:20 52:23 02:04 +00:16 51:16 +01:07
Running 7 05:41 54:43 05:08 +00:33 53:20 +01:23
Sandbag Lunges 04:09 01:00:24 04:48 -00:39 58:28 +01:56
Running 8 06:01 01:04:33 05:37 +00:24 01:03:16 +01:17
Wall Balls 05:04 01:10:34 06:03 -00:59 01:08:53 +01:41
Roxzone 05:43 01:21:13 06:17 -00:34 01:21:13
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dave Hawkins had a strong performance in the 2022 Birmingham Hyrox race, finishing with an overall rank of 326 out of 1331 athletes, placing him in the top 24% of the field. In his age group (35-39), he ranked 80 out of 275 athletes, placing him in the top 29%. His overall time was 01:21:13, with a total running time of 00:44:27, which was 05:16 slower than the average for his finish time. This indicates that Dave may benefit from improving his overall fitness and transition time in order to reduce the time spent in the roxzone.

Segments to Improve


1. Run Total:
Dave's total running time of 00:44:27 was 05:16 slower than the average for his finish time. To improve in this area, Dave should focus on enhancing his overall fitness and endurance. Incorporating interval training, such as tempo runs and fartlek workouts, can help improve running speed and stamina. Additionally, including strength training exercises, such as squats and lunges, can help improve leg strength and power, leading to faster running times.

2. Best Lap:
Dave's best running lap time was 00:05:02, which was 00:45 slower than the average. To improve his best lap time, Dave should focus on increasing his speed and efficiency. Incorporating interval training, such as short sprints and hill repeats, can help improve speed and running economy. Additionally, working on running technique, such as maintaining proper posture and stride length, can help improve efficiency and reduce time.

3. Running 6:
Dave's time for Running 6 was 00:05:56, which was 00:47 slower than the average. To improve in this segment, Dave should focus on improving his endurance and mental toughness. Increasing his weekly mileage gradually and incorporating long runs can help improve endurance for longer distance running. Mental training techniques, such as visualization and positive self-talk, can also help improve mental toughness during challenging segments.

4. Running 1:
Dave's time for Running 1 was 00:05:02, which was 00:45 slower than the average. To improve in this segment, Dave should focus on improving his speed and explosiveness. Incorporating sprint interval training, such as shuttle runs and sprint repeats, can help improve speed and power. Additionally, incorporating plyometric exercises, such as box jumps and bounding drills, can help improve explosiveness and running performance.

5. Running 5:
Dave's time for Running 5 was 00:05:52, which was 00:36 slower than the average. To improve in this segment, Dave should focus on improving his endurance and pacing. Incorporating tempo runs and long steady-state runs can help improve endurance and pacing skills. Additionally, practicing negative splits during training runs can help improve pacing and performance in longer distance segments.

6. Running 7:
Dave's time for Running 7 was 00:05:41, which was 00:34 slower than the average. To improve in this segment, Dave should focus on improving his endurance and mental toughness. Increasing his weekly mileage gradually and incorporating hill training can help improve endurance for challenging segments. Additionally, practicing mental training techniques, such as visualization and positive self-talk, can help improve mental toughness during difficult segments.

7. Running 4:
Dave's time for Running 4 was 00:05:35, which was 00:27 slower than the average. To improve in this segment, Dave should focus on improving his speed and efficiency. Incorporating interval training, such as fartlek workouts and tempo runs, can help improve speed and running economy. Additionally, working on running technique, such as maintaining proper form and stride length, can help improve efficiency and reduce time.

8. Running 2:
Dave's time for Running 2 was 00:05:03, which was 00:19 slower than the average. To improve in this segment, Dave should focus on improving his speed and endurance. Incorporating speed workouts, such as interval training and hill repeats, can help improve speed and running economy. Additionally, increasing his weekly mileage gradually can help improve endurance for longer distance segments.

9. Running 8:
Dave's time for Running 8 was 00:06:01, which was 00:16 slower than the average. To improve in this segment, Dave should focus on improving his endurance and pacing. Incorporating long steady-state runs and tempo runs can help improve endurance and pacing skills. Additionally, practicing negative splits during training runs can help improve pacing and performance in longer distance segments.

10. Farmers Carry: Dave's time for the Farmers Carry was 00:02:20, which was 00:12 slower than the average. To improve in this segment, Dave should focus on improving his grip strength and endurance. Incorporating exercises such as deadlifts, farmer's carries, and kettlebell swings can help improve grip strength. Additionally, incorporating forearm exercises and grip trainers into his strength training routine can help improve grip endurance.

Strategies


1. Pace Management:
Dave should focus on pacing himself properly throughout the race to avoid burning out early on. This includes starting at a comfortable pace and gradually increasing intensity as the race progresses. Practicing negative splits during training runs can help Dave develop a better understanding of his pacing capabilities.

2. Efficient Transitions:
Dave should aim to minimize the time spent in the roxzone by practicing efficient transitions between exercises. This can be achieved by practicing the specific transitions during training and focusing on smooth and quick movements between stations.

3. Mental Preparation:
Dave should incorporate mental training techniques, such as visualization and positive self-talk, to prepare himself mentally for the challenges of the race. This can help him stay focused, motivated, and mentally strong throughout the race.

4. Specific Strength Training:
Dave should include strength training exercises that target the specific muscle groups used in the Hyrox race, such as squats, lunges, deadlifts, and kettlebell swings. This will help improve his overall strength and power, leading to improved performance in the strength-based segments of the race.

5. Endurance Training:
Dave should incorporate long steady-state runs, tempo runs, and interval training into his training routine to improve his endurance for the longer distance segments of the race. Gradually increasing his weekly mileage and incorporating hill training can also help improve his endurance and prepare him for the challenges of the race.

By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Dave Hawkins can enhance his 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
Similar Athletes
Gordon Adam 2023 Glasgow 01:21:18
Brooker Jacob 2024 Melbourne 01:20:45
Hely Richard 2023 Paris 01:21:11
Butler Sam 2024 London 01:20:54
Jochmann Henning 2022 Karlsruhe 01:21:00
Bloomfield Tim 2024 Manchester 01:21:37
Young Stewart 2024 Glasgow 01:20:47
Dupee Alex 2023 München 01:21:32
De Boer Lubbert 2022 Amsterdam 01:20:54
Sainsbury Adam 2023 London 01:21:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 London 01:22:07
2024 London 01:36:19

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