Dive into this athlete’s performance at 2022 London 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 Carden Dale'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 Carden Dale'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 Carden Dale'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 Carden Dale'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 05:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:49 | 46:18 to 41:29 | 86.0% |
| Sled Push | 00:47 | 03:28 to 02:41 | 14.0% |
| Ski Erg | 00:00 | 04:05 to 04:05 | 0.0% |
| Sled Pull | 00:00 | 03:57 to 03:57 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:51 to 04:51 | 0.0% |
| Rowing | 00:00 | 04:18 to 04:18 | 0.0% |
| Farmers Carry | 00:00 | 01:27 to 01:27 | 0.0% |
| Sandbag Lunges | 00:00 | 03:55 to 03:55 | 0.0% |
| Wall Balls | 00:00 | 05:26 to 05:26 | 0.0% |
| Carden Dale | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:51 | 00:00 | 04:35 +00:16 | 00:00 +00:00 |
| Ski Erg | 04:05 | 04:51 | 04:26 -00:21 | 04:35 +00:16 |
| Running 2 | 05:11 | 08:56 | 04:56 +00:15 | 09:01 -00:05 |
| Sled Push | 03:28 | 14:07 | 02:51 +00:37 | 13:57 +00:10 |
| Running 3 | 05:38 | 17:35 | 05:22 +00:16 | 16:48 +00:47 |
| Sled Pull | 03:57 | 23:13 | 04:53 -00:56 | 22:10 +01:03 |
| Running 4 | 05:43 | 27:10 | 05:20 +00:23 | 27:03 +00:07 |
| Burpees Broad Jump | 04:51 | 32:53 | 05:17 -00:26 | 32:23 +00:30 |
| Running 5 | 05:55 | 37:44 | 05:31 +00:24 | 37:40 +00:04 |
| Rowing | 04:18 | 43:39 | 04:48 -00:30 | 43:11 +00:28 |
| Running 6 | 06:09 | 47:57 | 05:22 +00:47 | 47:59 -00:02 |
| Farmers Carry | 01:27 | 54:06 | 02:10 -00:43 | 53:21 +00:45 |
| Running 7 | 06:14 | 55:33 | 05:21 +00:53 | 55:31 +00:02 |
| Sandbag Lunges | 03:55 | 01:01:47 | 05:03 -01:08 | 01:00:52 +00:55 |
| Running 8 | 06:41 | 01:05:42 | 05:57 +00:44 | 01:05:55 -00:13 |
| Wall Balls | 05:26 | 01:12:23 | 06:27 -01:01 | 01:11:52 +00:31 |
| Roxzone | 07:24 | 01:25:04 | 06:45 +00:39 | 01:25:04 |
His overall time of 01:25:04 demonstrates his fitness and determination, but there are areas where he could improve to further enhance his performance.
Dale's total running time of 00:46:18 was 04:49 slower than the average for his finish time. This suggests that he may need to focus on improving his overall fitness and transition time between exercise zones. By increasing his overall fitness, he can reduce the time spent in the roxzone and improve his overall race performance.
To improve these segments, Dale should focus on specific training strategies and techniques:
1. Run Total: Dale's total running time was 04:49 slower than average. To improve his running performance, he should incorporate interval training into his routine. This can include high-intensity intervals, such as sprints or hill repeats, to increase his speed and endurance.
2. Roxzone: Dale's roxzone time was 00:57 slower than average. To improve this segment, he should focus on improving his overall fitness and transition time between exercise zones. Incorporating circuit training and plyometric exercises can help improve his overall fitness and reduce the time spent in the roxzone.
3. Running 7, Running 6, Running 8: Dale's performance in these running segments was significantly slower than average. To improve his running endurance, he should incorporate longer distance runs into his training routine. Increasing his weekly mileage gradually and including tempo runs can help improve his overall running performance.
4. Best Lap, Running 1, Running 5, Running 4, Sled Push, Running 2, Running 3: These segments all showed slower times compared to the average. To improve his performance in these segments, Dale should focus on improving his overall strength and power. Incorporating strength training exercises such as squats, deadlifts, lunges, and sled pushes can help improve his overall strength and power output.
Overall, Dale Carden showed great potential in the 2022 London Hyrox race. By focusing on specific areas of improvement, incorporating targeted training strategies, and implementing effective race strategies, he can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Campbell Peter | 2024 London | 01:24:35 | |
| Rossi Quentin | 2024 Marseille | 01:25:27 | |
| Kirkham Orry | 2023 Sydney | 01:25:19 | |
| Cronin Duncan | 2024 Glasgow | 01:24:44 | |
| Arreguin Morales Giovanni | 2024 Mexico City | 01:24:53 | |
| Soy Jeff | 2024 Singapore | 01:25:13 | |
| Kelly Graham | 2024 Berlin | 01:25:03 | |
| Roche Bradley | 2024 Milan | 01:24:54 | |
| Millbank George | 2024 Dublin | 01:24:41 | |
| Cronin John | 2024 Melbourne | 01:25:20 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester | 01:35:41 | |
| 2022 London | 01:25:30 | |
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