Season 24/25 2024 Manchester (1718) HYROX (1488) Men (1204) Holsey Dean

Holsey Dean Hyrox Result

Dive into this athlete’s performance at 2024 Manchester 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 #105026 01:31:55 187th in AG | Top 79.6% 919th | Top 76.3%
+00:10
45:33
Run Total
+00:02
05:42
Avg. Lap
+00:35
05:22
Best Lap
-00:28
38:31
Workout Total
-00:04
04:48
Avg. Workout
+00:21
07:56
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 Holsey Dean'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 Holsey Dean'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 Holsey Dean'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 Holsey Dean'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 04:48. Check the detail of the improvement plan below.

02:49 Potential Improvement 58.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:49 08:26 to 05:37 58.7%
Run Total 01:16 45:33 to 44:17 26.4%
Wall Balls 00:43 07:28 to 06:45 14.9%
Ski Erg 00:00 04:18 to 04:18 0.0%
Sled Push 00:00 02:23 to 02:23 0.0%
Sled Pull 00:00 04:40 to 04:40 0.0%
Rowing 00:00 04:46 to 04:46 0.0%
Farmers Carry 00:00 02:02 to 02:02 0.0%
Sandbag Lunges 00:00 04:28 to 04:28 0.0%

Splits Time

Holsey Dean Perfect Race
Splits Total Average Total
Running 1 05:41 00:00 04:47 +00:54 00:00 +00:00
Ski Erg 04:18 05:41 04:33 -00:15 04:47 +00:54
Running 2 05:22 09:59 05:15 +00:07 09:20 +00:39
Sled Push 02:23 15:21 03:08 -00:45 14:35 +00:46
Running 3 05:30 17:44 05:45 -00:15 17:43 +00:01
Sled Pull 04:40 23:14 05:21 -00:41 23:28 -00:14
Running 4 05:49 27:54 05:43 +00:06 28:49 -00:55
Burpees Broad Jump 08:26 33:43 05:57 +02:29 34:32 -00:49
Running 5 05:44 42:09 05:55 -00:11 40:29 +01:40
Rowing 04:46 47:53 04:57 -00:11 46:24 +01:29
Running 6 05:36 52:39 05:45 -00:09 51:21 +01:18
Farmers Carry 02:02 58:15 02:20 -00:18 57:06 +01:09
Running 7 05:44 01:00:17 05:43 +00:01 59:26 +00:51
Sandbag Lunges 04:28 01:06:01 05:33 -01:05 01:05:09 +00:52
Running 8 06:12 01:10:29 06:28 -00:16 01:10:42 -00:13
Wall Balls 07:28 01:16:41 07:10 +00:18 01:17:10 -00:29
Roxzone 07:56 01:31:55 07:35 +00:21 01:31:55
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dean Holsey showcased an impressive performance in the 2024 Manchester HYROX race. With an overall time of 01:31:55, he managed to secure a position in the top 76% of all athletes and top 79% within his age group (35-39). His running performance was slightly above average, with a total running time of 00:45:33, which was 00:01 faster than the average time. This indicates that Dean has a more runner profile, excelling in the running segments.

His pacing throughout the race was mostly consistent, although he started a bit slow in the first running segment, taking 00:55 more than the average time. However, he quickly made up for this in the subsequent segments, showcasing faster times in most of the running segments, as well as in exercises like the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, and Sandbag Lunges.

Segments to Improve

  • Burpees Broad Jump: This was Dean's worst-performing segment, with a time of 00:08:26, which was 02:33 slower than the average. To improve in this area, Dean could incorporate exercises like squat jumps, box jumps, and broad jumps into his routine to build explosive strength and power. He should also focus on his form during the burpees, ensuring a proper push-up position and a strong jump forward.
  • Total Running Time: Although Dean's running time was slightly faster than average, there is still room for improvement. Interval training, hill sprints, and endurance runs could help improve his running speed and stamina. Incorporating strength training exercises, specifically for the legs, could also benefit his running performance.
  • Roxzone: Dean's Roxzone time was 00:24 slower than average, indicating that he may have rested more or took longer for the transition. To improve this, Dean could work on his overall fitness and transition time by incorporating circuit training into his routine, with minimal rest between exercises.
  • Wall Balls: Dean took 00:20 more than the average time in this segment. To enhance performance in this area, Dean could include exercises like squats, medicine ball tosses, and thrusters in his training routine. Focusing on his form during the wall balls, ensuring a full squat and a strong push to launch the ball, will also be beneficial.

Race Strategies

For better performance in future races, Dean should focus on maintaining a consistent pace from the start, rather than starting too slow. He should also work on his transition times between segments to ensure he is not losing valuable seconds in the Roxzone. During the race, it would be beneficial for Dean to concentrate on his form, especially during the strength exercises, to ensure he is performing them efficiently and effectively. Lastly, Dean should consider incorporating a comprehensive warm-up and cool-down routine to prepare his body for the race and aid recovery post-race.

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
Fakiera Sonny 2023 Amsterdam 01:31:31
Lukas Christoph 2023 München 01:32:07
Walton Joe 2022 Birmingham 01:32:11
Bierkens Max 2024 Amsterdam 01:32:25
Cox Mark 2024 Melbourne 01:31:45
Caabay Ronald 2024 Glasgow 01:31:39
Ribelles Civera Jesús 2023 Valencia 01:31:33
Broccardi Alberto 2023 Milan 01:32:02
Ritter Jan 2024 Karlsruhe 01:31:34
You Remi 2024 Singapore 01:31:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Glasgow 01:44:30
2023 London 01:48:50
2022 Birmingham 01:31:54
2024 Birmingham 01:42:06

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download