Dive into this athlete’s performance at 2023 Köln 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 790 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 Lanson Dennis'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 Lanson Dennis'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 Lanson Dennis'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 Lanson Dennis'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 12:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 12:45 | 01:03:56 to 51:11 | 100.0% |
| Ski Erg | 00:00 | 04:16 to 04:16 | 0.0% |
| Sled Push | 00:00 | 03:16 to 03:16 | 0.0% |
| Sled Pull | 00:00 | 04:31 to 04:31 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:05 to 07:05 | 0.0% |
| Rowing | 00:00 | 04:40 to 04:40 | 0.0% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Sandbag Lunges | 00:00 | 04:40 to 04:40 | 0.0% |
| Wall Balls | 00:00 | 05:39 to 05:39 | 0.0% |
| Lanson Dennis | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:02 | 00:00 | 05:20 +00:42 | 00:00 +00:00 |
| Ski Erg | 04:16 | 06:02 | 04:47 -00:31 | 05:20 +00:42 |
| Running 2 | 09:37 | 10:18 | 05:59 +03:38 | 10:07 +00:11 |
| Sled Push | 03:16 | 19:55 | 03:43 -00:27 | 16:06 +03:49 |
| Running 3 | 10:21 | 23:11 | 06:36 +03:45 | 19:49 +03:22 |
| Sled Pull | 04:31 | 33:32 | 06:29 -01:58 | 26:25 +07:07 |
| Running 4 | 06:54 | 38:03 | 06:36 +00:18 | 32:54 +05:09 |
| Burpees Broad Jump | 07:05 | 44:57 | 07:27 -00:22 | 39:30 +05:27 |
| Running 5 | 07:47 | 52:02 | 06:55 +00:52 | 46:57 +05:05 |
| Rowing | 04:40 | 59:49 | 05:19 -00:39 | 53:52 +05:57 |
| Running 6 | 06:57 | 01:04:29 | 06:42 +00:15 | 59:11 +05:18 |
| Farmers Carry | 01:52 | 01:11:26 | 02:41 -00:49 | 01:05:53 +05:33 |
| Running 7 | 07:37 | 01:13:18 | 06:43 +00:54 | 01:08:34 +04:44 |
| Sandbag Lunges | 04:40 | 01:20:55 | 06:59 -02:19 | 01:15:17 +05:38 |
| Running 8 | 08:44 | 01:25:35 | 08:08 +00:36 | 01:22:16 +03:19 |
| Wall Balls | 05:39 | 01:34:19 | 08:58 -03:19 | 01:30:24 +03:55 |
| Roxzone | 09:17 | 01:49:08 | 09:46 -00:29 | 01:49:08 |
It is worth noting that his best running lap was 00:06:02, indicating that he had the potential for faster running times. However, his splits analysis shows that he struggled in several running segments, particularly Running 2, Running 3, Running 7, Running 1, Best Lap, Running 5, Running 8, Running 4, and Running 6. These segments accounted for the most time lost during the race.
Training Strategies:
- Interval Training: Incorporate interval training sessions into the training routine to improve speed and endurance. This can include high-intensity intervals followed by short recovery periods.
- Hill Training: Include hill sprints and hill repeats to build leg strength and improve running technique on inclines.
- Tempo Runs: Implement regular tempo runs at a pace slightly faster than race pace to improve overall running speed and endurance.
- Strength Training: Incorporate strength training exercises such as squats, lunges, and deadlifts to build lower body strength and power, which will enhance running performance.
- Plyometric Exercises: Include plyometric exercises like box jumps, lateral jumps, and skipping to improve explosive power and agility, which are crucial for running performance.
- Proper Running Technique: Evaluate and correct running form to ensure optimal efficiency and reduce the risk of injury. This may involve working with a running coach or analyzing video footage of running form.
By implementing these training strategies, Dennis can improve his overall running performance and reduce the time lost in the identified segments. It is important to tailor the training program to his specific needs, considering his age group, nationality, and overall rank in the race. Regular assessment of progress and adjustment of training strategies will be crucial for continued improvement.
| Similar Athletes | |||
|---|---|---|---|
| Zimberlin Vincent | 2024 Amsterdam | 01:49:09 | |
| Moore Rob | 2023 Manchester | 01:48:54 | |
| Worrall Matthew | 2023 London | 01:49:37 | |
| Korfmacher Joe | 2024 Washington - North American Championships | 01:48:50 | |
| Josephs Lee | 2023 London | 01:49:18 | |
| Stroman Jacob | 2024 Dallas | 01:49:27 | |
| Teh Dasmond | 2024 Singapore | 01:49:36 | |
| Grothusen Sven | 2023 Hannover | 01:48:50 | |
| Considine Gearoid | 2024 Perth | 01:48:56 | |
| Clarkson Alan | 2022 Birmingham | 01:49:30 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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