Bennie Darren
Hyrox Result
Dive into this athlete’s performance at 2024 Glasgow 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 Bennie Darren'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 Bennie Darren'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 Bennie Darren'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 Bennie Darren'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
06:49.
Check the detail of the improvement plan below.
02:10
Potential Improvement
31.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Darren Bennie showcased a solid performance in the 2024 Glasgow Hyrox race, particularly excelling in the overall running segments, which were significantly faster than average. This indicates a strong running profile, as his total running time was 31:49 faster than the average, highlighting his endurance and speed strengths. However, Darren's performance in strength-focused segments such as the Sled Pull, Farmers Carry, and Sled Push suggests a notable area for improvement. His Roxzone time was significantly faster than average, indicating efficient transitions between exercises but also possibly pointing to a necessity for improved overall fitness to balance his athlete profile towards being more hybrid. Darren's pacing appeared balanced in the initial running segments but showed signs of slowing in strength-focused tasks, suggesting endurance is not an issue but rather specific strength capabilities.
Segments to Improve:
- Sled Pull: Darren's performance in the Sled Pull was significantly slower than average. To improve, focus on building lower body strength through exercises such as deadlifts, squats, and leg presses. Incorporating sled drag exercises that mimic the sled pull event can also improve technique and endurance in this area. Practicing with progressively heavier weights will help adapt to the demands of this segment.
- Farmers Carry: This segment requires grip strength and core stability. Incorporating grip strength exercises like farmer’s walks with heavy dumbbells or kettlebells, dead hangs, and wrist curls can improve performance. Core strengthening exercises, such as planks, dead bugs, and Russian twists, will also support better posture and endurance during the carry.
- Sled Push: Improving on the Sled Push will involve enhancing leg power and cardiovascular fitness. Exercises like weighted lunges, leg press, and explosive movements such as box jumps or sprint intervals can be beneficial. Regular practice with the sled push at varying weights and distances will also help in adapting to the resistance and improving technique.
- Wall Balls: To enhance performance in Wall Balls, focus on developing upper body strength and coordination. Exercises like thrusters, medicine ball slams, and squat presses can help. Practicing wall balls with a focus on form and consistency, gradually increasing the weight of the medicine ball, will also contribute to better performance.
Race Strategies:
- Strength-Endurance Balance: Given Darren's strong running capabilities, incorporating more strength training into his routine, particularly focusing on the identified weak segments, will help achieve a better balance. A mix of cardiovascular endurance training with high-intensity interval training (HIIT) can maintain his running prowess while enhancing strength.
- Pacing Strategy: It's crucial to manage energy efficiently throughout the race. Starting at a steady pace and conserving energy for strength-demanding segments can help avoid burnout. Practicing race simulations that include both running and strength exercises will aid in finding an optimal pacing strategy.
- Transition Efficiency: While Darren's Roxzone time is commendable, continuous practice on quick transitions between exercises without sacrificing rest can further enhance race time. Drills focusing on reducing downtime between exercises and improving movement efficiency will be beneficial.
- Mental Preparation: Mental resilience plays a key role in overcoming challenging segments. Visualization techniques and setting small, achievable goals throughout the race can help maintain focus and motivation.
By focusing on these strategies and dedicating time to improve on weaker segments, Darren Bennie can aim for a more balanced performance in future races, potentially advancing his overall and age group rankings significantly.
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
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