Season 24/25 2024 Melbourne (4307) HYROX PRO (449) Men (326) Lucas Duane

Lucas Duane Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 600 similar athletes.

Performance Highlights

AUS AUS Flag Men 40-44 #185038 01:19:03 🥉 in AG | Top 9.4% 66th | Top 20.2%
+02:29
40:32
Run Total
+00:19
05:04
Avg. Lap
+00:28
04:32
Best Lap
-02:44
32:52
Workout Total
-00:21
04:06
Avg. Workout
+00:18
05:45
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 Pro 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 600 athletes with similar finish time in Hyrox Pro 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 600 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Lucas Duane'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 Lucas Duane'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 600 athletes with similar finish time in Hyrox Pro 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 Lucas Duane'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 Pro 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 Lucas Duane'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 04:39. Check the detail of the improvement plan below.

03:34 Potential Improvement 76.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 03:34 40:32 to 36:58 76.7%
Farmers Carry 00:28 02:27 to 01:59 10.0%
Ski Erg 00:17 04:23 to 04:06 6.1%
Rowing 00:07 04:32 to 04:25 2.5%
Sandbag Lunges 00:07 04:39 to 04:32 2.5%
Burpees Broad Jump 00:06 03:57 to 03:51 2.2%
Sled Push 00:00 02:26 to 02:26 0.0%
Sled Pull 00:00 05:11 to 05:11 0.0%
Wall Balls 00:00 05:17 to 05:17 0.0%

Splits Time

Lucas Duane Perfect Race
Splits Total Average Total
Running 1 04:32 00:00 04:02 +00:30 00:00 +00:00
Ski Erg 04:23 04:32 04:09 +00:14 04:02 +00:30
Running 2 04:32 08:55 04:24 +00:08 08:11 +00:44
Sled Push 02:26 13:27 03:31 -01:05 12:35 +00:52
Running 3 05:07 15:53 04:48 +00:19 16:06 -00:13
Sled Pull 05:11 21:00 05:56 -00:45 20:54 +00:06
Running 4 05:05 26:11 04:49 +00:16 26:50 -00:39
Burpees Broad Jump 03:57 31:16 04:08 -00:11 31:39 -00:23
Running 5 05:23 35:13 04:54 +00:29 35:47 -00:34
Rowing 04:32 40:36 04:28 +00:04 40:41 -00:05
Running 6 05:09 45:08 04:49 +00:20 45:09 -00:01
Farmers Carry 02:27 50:17 02:06 +00:21 49:58 +00:19
Running 7 05:15 52:44 04:53 +00:22 52:04 +00:40
Sandbag Lunges 04:39 57:59 04:50 -00:11 56:57 +01:02
Running 8 05:33 01:02:38 05:21 +00:12 01:01:47 +00:51
Wall Balls 05:17 01:08:11 06:28 -01:11 01:07:08 +01:03
Roxzone 05:45 01:19:03 05:27 +00:18 01:19:03
Based on 600 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Duane Lucas showed a commendable performance in the 2024 Melbourne Hyrox race, securing an overall rank of 66 in a competitive field of 194 athletes and an impressive 3rd place in his age group (40-44). Despite a slightly slower total running time (00:40:32) compared to the average, Duane excelled in strength-based exercises like the Sled Push and Wall Balls, indicating a strong strength profile. However, his overall performance suggests a need for balanced improvement in running and transition efficiency. His pacing strategy reveals a slightly slower start in earlier runs, potentially contributing to a less consistent overall running performance.

Segments to Improve

  • Total Running Time: Duane's total running time was 2:15 slower than average, suggesting a need to enhance cardiovascular endurance and running efficiency. Training Strategies: Incorporate interval training with varied intensities, such as 400m repeats at race pace with short recovery periods, to build endurance and speed. Additionally, integrate tempo runs to improve lactate threshold.
  • Roxzone: The time spent in the Roxzone was 00:29 slower than average, indicating room for improvement in transitions. Training Strategies: Practice quick transitions by setting up mini-circuits that simulate race conditions, focusing on minimizing rest time and improving efficiency in movements between exercises.
  • Farmers Carry: Duane was 00:20 slower than average in this segment. Training Strategies: Enhance grip strength and core stability with exercises like weighted carries, using kettlebells or dumbbells. Focus on maintaining an upright posture and steady pace during practice.
  • Ski Erg: With a time 00:14 slower than average, optimizing form and technique on the Ski Erg can lead to improvements. Training Strategies: Work on stroke efficiency with drills emphasizing power from the hips and legs, and practice maintaining a steady rhythm and breathing pattern.

Race Strategies

  • Pacing: Start the race with a more controlled pace in the initial running segments to conserve energy for later stages. Implement a negative split strategy where the second half of the race is faster than the first.
  • Transition Efficiency: Focus on quick and smooth transitions between exercises. Visualize the transition process and rehearse specific movements to minimize downtime.
  • Hybrid Conditioning: Incorporate mixed workouts combining running with strength exercises to simulate race conditions. This will enhance Duane's ability to maintain running speed after taxing strength exercises.
Similar Athletes
González Alonso David 2023 World Championships Manchester 01:19:04
Bongers Ivo 2024 Rotterdam 01:18:47
Frick Johannes 2023 München 01:19:22
Wareham James 2024 World Championships Nice 01:18:54
Lawson Gregor 2024 World Championships Nice 01:18:34
Collins Mark 2024 Birmingham 01:19:33
Harries Rhys 2024 World Championships Nice 01:19:12
Farrell James 2024 World Championships Nice 01:19:17
Mckeown Paul 2024 World Championships Nice 01:19:09
Olschewski Jan 2019 Essen 01:19:07

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