Dive into this athlete’s performance at 2022 Hong Kong 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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Hill Dean's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Hill Dean hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Hill Dean’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Hill 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 06:17. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:17 | 39:11 to 34:54 | 68.2% |
| Sandbag Lunges | 01:15 | 04:56 to 03:41 | 19.9% |
| Wall Balls | 00:21 | 04:52 to 04:31 | 5.6% |
| Farmers Carry | 00:19 | 01:55 to 01:36 | 5.0% |
| Burpees Broad Jump | 00:03 | 03:34 to 03:31 | 0.8% |
| Sled Pull | 00:02 | 03:33 to 03:31 | 0.5% |
| Ski Erg | 00:00 | 03:59 to 03:59 | 0.0% |
| Sled Push | 00:00 | 01:23 to 01:23 | 0.0% |
| Rowing | 00:00 | 04:17 to 04:17 | 0.0% |
| Hill Dean | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:36 | 00:00 | 03:59 -00:23 | 00:00 +00:00 |
| Ski Erg | 03:59 | 03:36 | 04:12 -00:13 | 03:59 -00:23 |
| Running 2 | 04:39 | 07:35 | 04:16 +00:23 | 08:11 -00:36 |
| Sled Push | 01:23 | 12:14 | 02:27 -01:04 | 12:27 -00:13 |
| Running 3 | 05:03 | 13:37 | 04:34 +00:29 | 14:54 -01:17 |
| Sled Pull | 03:33 | 18:40 | 03:59 -00:26 | 19:28 -00:48 |
| Running 4 | 05:07 | 22:13 | 04:33 +00:34 | 23:27 -01:14 |
| Burpees Broad Jump | 03:34 | 27:20 | 04:02 -00:28 | 28:00 -00:40 |
| Running 5 | 05:10 | 30:54 | 04:40 +00:30 | 32:02 -01:08 |
| Rowing | 04:17 | 36:04 | 04:28 -00:11 | 36:42 -00:38 |
| Running 6 | 04:58 | 40:21 | 04:34 +00:24 | 41:10 -00:49 |
| Farmers Carry | 01:55 | 45:19 | 01:49 +00:06 | 45:44 -00:25 |
| Running 7 | 05:06 | 47:14 | 04:34 +00:32 | 47:33 -00:19 |
| Sandbag Lunges | 04:56 | 52:20 | 04:02 +00:54 | 52:07 +00:13 |
| Running 8 | 05:32 | 57:16 | 04:53 +00:39 | 56:09 +01:07 |
| Wall Balls | 04:52 | 01:02:48 | 05:04 -00:12 | 01:01:02 +01:46 |
| Roxzone | 03:29 | 01:11:09 | 05:03 -01:34 | 01:11:09 |
Dean's total running time of 00:00:00 was particularly impressive, as it was 35:04 faster than the average. This indicates that Dean excelled in the running portion of the race, showcasing his strength as a runner. His best running lap time was 00:03:36, which was 00:16 faster than the average.
To improve performance in the Sandbag Lunges segment, Dean should focus on building strength and endurance in his legs and core. Exercises such as squats, lunges, and deadlifts can help increase lower body strength. Additionally, incorporating exercises that mimic the sandbag lunge movement, such as walking lunges with a weighted sandbag, will help Dean better prepare for this specific segment.
For the running segments where Dean lost time (Running 4, Running 7, Running 5, Running 8, Running 3, Running 2, and Running 6), he should focus on improving his overall running speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or tempo runs, can help Dean increase his running pace and stamina. Additionally, incorporating hill sprints or incline training can help improve his strength in running uphill sections.
Another strategy to implement is to focus on efficient transitions during the Roxzone. While Dean performed well in this aspect, being able to transition quickly between exercises can save valuable time. Practicing smooth and quick transitions during training sessions will help Dean improve his overall race time.
Additionally, Dean should consider incorporating specific training sessions that simulate the race conditions. This can involve setting up stations with the same equipment and completing timed circuits, similar to the race format. By practicing in a similar environment, Dean can better prepare mentally and physically for the challenges he will face.
In conclusion, Dean Hill showcased impressive performance in the Hyrox race in Hong Kong. While he excelled in the running segments, there are areas where he can further improve, such as the Sandbag Lunges and certain running segments. By focusing on strength and endurance training, as well as implementing proper race strategies, Dean can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Mcginn Conor | 2024 Rimini | 01:10:44 | |
| De GrootUltee Richard | 2024 Amsterdam | 01:10:47 | |
| Mcclymont Jack | 2024 Glasgow | 01:11:19 | |
| Conerty Sean | 2024 Fort Lauderdale | 01:11:20 | |
| Dinges Waldemar | 2019 Leipzig | 01:10:51 | |
| Grooters Leo | 2023 Maastricht European Championships | 01:11:17 | |
| Stiller Adrian | 2023 Hamburg | 01:11:21 | |
| Andrews Jarrod | 2024 Melbourne | 01:11:15 | |
| Mörth Sascha | 2023 Hannover | 01:10:39 | |
| Horan Diarmuid | 2024 Chicago Navy Pier | 01:11:04 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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