Holden Dave Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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 40-44 #152022 01:25:01 84th in AG | Top 56.0% 498th | Top 51.3%
-03:15
39:09
Run Total
-00:23
04:54
Avg. Lap
-00:33
03:58
Best Lap
+04:01
39:55
Workout Total
+00:30
04:59
Avg. Workout
-00:43
06:02
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 Holden Dave'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 Holden Dave'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 Holden Dave'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 Holden Dave'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 06:22. Check the detail of the improvement plan below.

03:44 Potential Improvement 58.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:44 09:45 to 06:01 58.6%
Burpees Broad Jump 02:27 07:25 to 04:58 38.5%
Rowing 00:05 04:48 to 04:43 1.3%
Ski Erg 00:04 04:26 to 04:22 1.0%
Sled Push 00:02 02:43 to 02:41 0.5%
Sled Pull 00:00 04:15 to 04:15 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Sandbag Lunges 00:00 04:35 to 04:35 0.0%
Run Total 00:00 39:09 to 39:09 0.0%

Splits Time

Holden Dave Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 04:35 -00:37 00:00 +00:00
Ski Erg 04:26 03:58 04:26 +00:00 04:35 -00:37
Running 2 04:17 08:24 04:55 -00:38 09:01 -00:37
Sled Push 02:43 12:41 02:51 -00:08 13:56 -01:15
Running 3 04:35 15:24 05:22 -00:47 16:47 -01:23
Sled Pull 04:15 19:59 04:53 -00:38 22:09 -02:10
Running 4 04:38 24:14 05:20 -00:42 27:02 -02:48
Burpees Broad Jump 07:25 28:52 05:17 +02:08 32:22 -03:30
Running 5 05:19 36:17 05:30 -00:11 37:39 -01:22
Rowing 04:48 41:36 04:48 +00:00 43:09 -01:33
Running 6 04:57 46:24 05:22 -00:25 47:57 -01:33
Farmers Carry 01:58 51:21 02:10 -00:12 53:19 -01:58
Running 7 04:54 53:19 05:21 -00:27 55:29 -02:10
Sandbag Lunges 04:35 58:13 05:03 -00:28 01:00:50 -02:37
Running 8 06:35 01:02:48 05:57 +00:38 01:05:53 -03:05
Wall Balls 09:45 01:09:23 06:26 +03:19 01:11:50 -02:27
Roxzone 06:02 01:25:01 06:45 -00:43 01:25:01
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dave Holden had a solid performance in the Hyrox race in Glasgow, finishing in the top 35% of athletes overall and the top 39% in his age group. He displayed strength in several segments, including Running 1, Running 2, Sled Push, Running 3, Sled Pull, Running 4, Running 5, Running 6, Farmers Carry, Running 7, and Sandbag Lunges. Dave's Total running time of 00:39:09 was 02:11 faster than the average, indicating a strong running profile.

Segments to Improve


1. Wall Balls:
Dave spent 00:09:45 on Wall Balls, which was 03:18 slower than the average. To improve this segment, he should focus on developing his upper body and core strength. He can incorporate exercises such as medicine ball slams, push-ups, and overhead presses into his training routine. Additionally, practicing wall balls with proper form and technique will be crucial for efficiency during the race.

2. Burpees Broad Jump:
Dave's time of 00:07:25 on Burpees Broad Jump was 02:29 slower than the average. To enhance performance in this segment, he should work on improving his explosive power and cardiovascular endurance. Plyometric exercises like box jumps, squat jumps, and burpees can help increase his power output. Incorporating interval training and high-intensity workouts into his training routine will also improve his cardiovascular endurance.

3. Running 8:
Dave's time of 00:06:35 on Running 8 was 00:30 slower than the average. To improve his running performance, he should focus on building endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him increase his running speed and stamina. Additionally, working on his running form and technique, such as maintaining proper posture and stride length, will contribute to improved performance in this segment.

Strategies


1. Pacing:
Dave's pacing throughout the race seems to be consistent, with no segments significantly slower or faster than average. This indicates good pacing strategy. However, he should be cautious not to start too fast and risk burning out later in the race. Maintaining a steady pace and conserving energy for the later segments will lead to a more efficient overall performance.

2. Transition Time:
Dave's Roxzone time of 00:06:02 was 00:25 faster than the average. This suggests that he managed his transitions well and did not waste unnecessary time between segments. To further improve his transition time, he should focus on improving his overall fitness and conditioning. Incorporating circuit training and specific exercises targeting transitions, such as quick changeovers between equipment, will help him become more efficient in this aspect of the race.

In conclusion, Dave Holden had a strong performance in the Hyrox race, showcasing his running prowess and overall fitness. To further enhance his performance, he should focus on improving his upper body and core strength for segments like Wall Balls and Burpees Broad Jump. Additionally, incorporating interval training, tempo runs, and hill sprints will help him improve his running speed and endurance. Finally, maintaining steady pacing and optimizing transition times will contribute to an overall better performance in future races.

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
Lamanna Francesco 2024 Milan 01:25:07
Dietrich Sven 2024 Cape Town 01:24:38
Mcmahon Michael 2024 Brisbane 01:25:21
Cannon Greg 2023 London 01:24:57
Käseberg Olaf 2019 Leipzig 01:25:07
Fitzgearld Andrew 2024 Sports Direct HYROX London 01:24:46
Van Den Brink Thom 2024 Amsterdam 01:24:37
Goley Jeremiah 2024 Anaheim 01:25:28
Pazoureck Brad 2023 Houston 01:25:01
Fitzgerald Ruairi John 2024 Beijing 01:24:43

Measure Your Performance Against Top Athletes

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