Dive into this athlete’s performance at 2024 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.
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 Hester Darren'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 Hester Darren'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 Hester Darren'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 Hester Darren'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
05:10.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Darren Hester's performance in the 2024 Glasgow HYROX race places him in the top 57% of athletes both overall and in his age group, which is a commendable achievement. A notable highlight is Darren's total running time, which is 00:31 faster than average, suggesting a stronger predisposition towards running. However, the mixed results across different segments indicate room for improvement in both strength and endurance exercises, as well as in transition efficiency. Darren's pacing appears to start slower in the initial running segment but improves significantly in later runs, suggesting potential issues with initial pacing or warming up effectively. His profile leans towards being a better runner, but there is a clear indication that strength training, particularly for specific exercises, needs more focus to achieve a more balanced athlete profile.
Segments to Improve:
Sandbag Lunges: The most significant area for improvement, with Darren's performance being 02:35 slower than average. Focused training on lower body strength and endurance is crucial. Incorporating exercises like weighted lunges, step-ups, and squats can help build the necessary muscle endurance and power. Additionally, practising the specific movement of sandbag lunges in training will help improve technique and efficiency during the race.
Wall Balls: Another area where Darren can see substantial improvement. To enhance performance in this segment, incorporating high-repetition wall ball workouts, focusing on form and explosive power from the lower body, will be beneficial. Cross-training with medicine ball slams and thrusters can also help build relevant muscle groups and improve cardiovascular endurance.
Burpees Broad Jump: Darren's performance here is average, but improvement could significantly impact overall time. Focused burpee training with an emphasis on explosive power and agility, as well as plyometric exercises such as box jumps and broad jumps, will help decrease time spent in this segment.
Transition Efficiency (Roxzone): With a much faster than average Roxzone time, it suggests Darren is efficient in transitions. However, further refining transition speed through practice and developing a strategic approach to equipment setup and movement between segments can shave off additional seconds.
Race Strategies:
Warm-Up and Start Pace: Given the slower start in the initial running segment, Darren should implement a more rigorous warm-up routine to ensure his body is fully prepared from the start. Beginning the race at a slightly faster pace, without overexerting, can help avoid playing catch-up in later segments.
Strength Training Focus: While maintaining his running prowess, Darren needs to focus more on strength training, particularly targeting the areas identified for improvement. Balanced training that does not overly fatigue him before running segments will help maintain his strong running performance.
Technical Proficiency: For segments like sandbag lunges and wall balls, focusing on technique can lead to significant time savings. Practising these exercises under fatigue in training can simulate race conditions and improve efficiency.
Endurance Building: In addition to specific strength and technique training, incorporating endurance workouts that mimic the race's demands will help improve overall performance. This includes longer running sessions interspersed with strength exercises to build stamina and resilience.
Darren's performance demonstrates a strong foundation, particularly in running. With targeted training focused on strength and technique for underperforming segments, along with strategic pacing and transition efficiency, there is a clear path to significantly improving future HYROX race outcomes.
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