Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Dyer Laurence'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 Dyer Laurence's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Dyer Laurence'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.
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 Dyer Laurence'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 04:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:27 | 05:33 to 04:06 | 31.0% |
| Run Total | 01:22 | 39:53 to 38:31 | 29.2% |
| Sled Push | 00:53 | 03:16 to 02:23 | 18.9% |
| Wall Balls | 00:19 | 05:36 to 05:17 | 6.8% |
| Ski Erg | 00:15 | 04:29 to 04:14 | 5.3% |
| Farmers Carry | 00:14 | 02:04 to 01:50 | 5.0% |
| Sandbag Lunges | 00:10 | 04:26 to 04:16 | 3.6% |
| Rowing | 00:01 | 04:34 to 04:33 | 0.4% |
| Burpees Broad Jump | 00:00 | 03:19 to 03:19 | 0.0% |
| Dyer Laurence | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:30 | 00:00 | 04:20 -00:50 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:30 | 04:20 +00:09 | 04:20 -00:50 |
| Running 2 | 04:26 | 07:59 | 04:38 -00:12 | 08:40 -00:41 |
| Sled Push | 03:16 | 12:25 | 02:40 +00:36 | 13:18 -00:53 |
| Running 3 | 05:23 | 15:41 | 05:01 +00:22 | 15:58 -00:17 |
| Sled Pull | 05:33 | 21:04 | 04:27 +01:06 | 20:59 +00:05 |
| Running 4 | 05:02 | 26:37 | 05:00 +00:02 | 25:26 +01:11 |
| Burpees Broad Jump | 03:19 | 31:39 | 04:41 -01:22 | 30:26 +01:13 |
| Running 5 | 05:29 | 34:58 | 05:09 +00:20 | 35:07 -00:09 |
| Rowing | 04:34 | 40:27 | 04:39 -00:05 | 40:16 +00:11 |
| Running 6 | 05:08 | 45:01 | 05:02 +00:06 | 44:55 +00:06 |
| Farmers Carry | 02:04 | 50:09 | 02:01 +00:03 | 49:57 +00:12 |
| Running 7 | 05:08 | 52:13 | 05:01 +00:07 | 51:58 +00:15 |
| Sandbag Lunges | 04:26 | 57:21 | 04:35 -00:09 | 56:59 +00:22 |
| Running 8 | 05:51 | 01:01:47 | 05:28 +00:23 | 01:01:34 +00:13 |
| Wall Balls | 05:36 | 01:07:38 | 05:46 -00:10 | 01:07:02 +00:36 |
| Roxzone | 05:42 | 01:18:46 | 05:58 -00:16 | 01:18:46 |
In terms of overall time, Laurence completed the race in 01:18:46. His total running time was 00:39:53, which was 01:30 slower than the average. This indicates that Laurence may need to work on improving his running speed and efficiency to enhance his overall performance.
Laurence's best running lap was 00:03:30, which was 00:42 faster than average. This demonstrates his strong running capabilities and suggests that he has a potential for further improvement in this area.
To improve the Run Total segment, Laurence should focus on improving his overall fitness and running speed. Incorporating interval training and tempo runs into his training routine can help him increase his running speed and endurance. Additionally, practicing proper running form and technique, such as maintaining a tall posture, engaging the core, and landing midfoot, can enhance his running efficiency.
For the Sled Pull segment, Laurence should work on building strength in his upper body and lower body. Exercises such as deadlifts, squats, and rows can help him develop the necessary strength and power for the sled pull. Additionally, practicing specific sled pull drills, such as short sprints with the sled, can help him improve his technique and speed in this segment.
To improve his performance in Running 5 and Running 3, Laurence should focus on increasing his running endurance and speed. Incorporating long-distance runs, tempo runs, and interval training into his training routine can help him build his endurance and improve his overall running speed.
In the Sled Push segment, Laurence should focus on improving his overall strength and power. Incorporating exercises such as push-ups, lunges, and squats into his training routine can help him build the necessary muscular strength for the sled push. Additionally, practicing specific sled push drills, such as short sprints with the sled, can help him improve his technique and speed in this segment.
For the Ski Erg segment, Laurence should work on improving his technique and efficiency on the machine. Practicing proper form, such as maintaining a tall posture and engaging the core, can help him maximize his power output and speed on the Ski Erg. Additionally, incorporating interval training and tempo workouts on the Ski Erg can help him improve his overall performance in this segment.
Additionally, Laurence should focus on optimizing his transitions between segments (known as the Roxzone) to minimize time lost. By practicing quick and efficient transitions in his training sessions, Laurence can improve his overall race time and performance.
Lastly, Laurence should consider incorporating specific race simulations into his training routine. This can include practicing back-to-back segments or incorporating similar movements and exercises into his training sessions. By simulating race conditions, Laurence can better prepare himself mentally and physically for the challenges of the HYROX race.
Overall, by focusing on improving his running speed and efficiency, building strength and power for the sled segments, and optimizing his transitions, Laurence Dyer can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Rex Simon | 2024 Melbourne | 01:18:45 | |
| Bilson Rubinstein Amir | 2024 Ciudad de Mexico | 01:18:47 | |
| Warns Aljoscha | 2024 Hamburg | 01:18:33 | |
| Barbarito Pasquale | 2024 Frankfurt | 01:18:24 | |
| Digani Nick | 2022 Dallas | 01:19:06 | |
| Thewes Robin | 2023 Hamburg | 01:18:19 | |
| Marshall Adam | 2024 Birmingham | 01:18:35 | |
| Mitterndorfer Manuel | 2023 Wien | 01:18:58 | |
| Smorczewski Oskar | 2024 Hong Kong | 01:18:24 | |
| Gordon Adam | 2023 London | 01:18:35 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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