Duncan Rory Hyrox Result

Dive into this athlete’s performance at 2024 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.

Performance Highlights

GBR GBR Flag Men 35-39 #165054 01:35:08 350th in AG | Top 77.1% 1706th | Top 73.9%
-04:10
42:36
Run Total
-00:30
05:20
Avg. Lap
-00:42
04:15
Best Lap
+03:35
43:55
Workout Total
+00:27
05:29
Avg. Workout
+00:37
08:41
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 Duncan Rory'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 Duncan Rory'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 Duncan Rory'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 Duncan Rory'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 06:04. Check the detail of the improvement plan below.

03:37 Potential Improvement 59.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:37 09:34 to 05:57 59.6%
Sled Pull 01:13 06:34 to 05:21 20.1%
Sled Push 00:30 03:38 to 03:08 8.2%
Rowing 00:22 05:20 to 04:58 6.0%
Ski Erg 00:19 04:53 to 04:34 5.2%
Farmers Carry 00:03 02:22 to 02:19 0.8%
Sandbag Lunges 00:00 04:32 to 04:32 0.0%
Wall Balls 00:00 07:02 to 07:02 0.0%
Run Total 00:00 42:36 to 42:36 0.0%

Splits Time

Duncan Rory Perfect Race
Splits Total Average Total
Running 1 06:02 00:00 04:58 +01:04 00:00 +00:00
Ski Erg 04:53 06:02 04:35 +00:18 04:58 +01:04
Running 2 04:15 10:55 05:23 -01:08 09:33 +01:22
Sled Push 03:38 15:10 03:12 +00:26 14:56 +00:14
Running 3 04:50 18:48 05:52 -01:02 18:08 +00:40
Sled Pull 06:34 23:38 05:31 +01:03 24:00 -00:22
Running 4 05:10 30:12 05:52 -00:42 29:31 +00:41
Burpees Broad Jump 09:34 35:22 06:14 +03:20 35:23 -00:01
Running 5 05:30 44:56 06:05 -00:35 41:37 +03:19
Rowing 05:20 50:26 05:02 +00:18 47:42 +02:44
Running 6 05:18 55:46 05:54 -00:36 52:44 +03:02
Farmers Carry 02:22 01:01:04 02:25 -00:03 58:38 +02:26
Running 7 05:10 01:03:26 05:52 -00:42 01:01:03 +02:23
Sandbag Lunges 04:32 01:08:36 05:50 -01:18 01:06:55 +01:41
Running 8 06:26 01:13:08 06:48 -00:22 01:12:45 +00:23
Wall Balls 07:02 01:19:34 07:31 -00:29 01:19:33 +00:01
Roxzone 08:41 01:35:08 08:04 +00:37 01:35:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rory, you crushed the 2024 London Hyrox with a solid overall time of 01:35:08, landing in the top 73% of all competitors and the top 77% in your age group! That's no small feat, especially in a field of 2308 athletes. Your total running time of 00:42:36 indicates you're definitely more of a runner, coming in 4:10 faster than the average. Your best running lap at 00:04:15 shows you’ve got the speed to challenge yourself further. However, your pacing during the initial running segment (Running 1) was a bit slower than average. You might have started too conservatively, which can be a double-edged sword—better safe than sorry, but next time, let’s aim for a more aggressive start! 💥

Strength-wise, while you showed good endurance and speed on the runs, some of the strength-related segments, particularly the Burpees Broad Jump and Sled Pull, didn’t quite match your running prowess. This suggests a hybrid profile—strong runner but needing to enhance your strength capabilities. Remember, “It’s not about being the best. It’s about being better than you were yesterday.”

Segments to Improve:

Let’s break down your weakest links and identify how to turn them into strengths:

  • Burpees Broad Jump (00:09:34): This segment was a significant time sink, slower than average by over 3 minutes. To improve here, focus on explosive power and conditioning:
    • Drills: Incorporate plyometrics such as box jumps, tuck jumps, and broad jumps into your training. Aim for 3-4 sets of 8-10 reps.
    • Technique: Work on your burpee form. Ensure you’re getting up quickly from the ground and using your arms to drive forward during the jump.
    • Conditioning: Circuit training that includes burpees, jump squats, and kettlebell swings to build endurance while maintaining explosive power.
  • Sled Pull (00:06:34): A slower performance here indicates a need for strength improvement. To enhance your sled pull:
    • Strength Training: Incorporate heavy deadlifts and lunges into your routine. Aim for 3-4 sets of 6-8 reps.
    • Technique: Focus on maintaining a strong core and proper posture during the pull. Don’t let your back round—keep it straight!
    • Drills: Practice sled pulls with varying weights (light to heavy) to build endurance and strength. Gradually increase the weight as you adapt.
  • Sled Push (00:03:38): This segment was also slower than average. To improve:
    • Strength Work: Similar to the sled pull, focus on squat variations (front squats, back squats) to build leg strength. 3-4 sets of 5-8 reps should do the trick.
    • Technique: Ensure your pushing technique is solid—keep your body low and drive through your heels to maintain better control.
    • Drills: Work on pushing a sled with lighter loads for longer distances to build endurance and get comfortable with the movement.
  • Rowing (00:05:20): A slight slowdown here indicates it’s time to work on your rowing efficiency:
    • Technique: Focus on your stroke mechanics. Work on a strong leg drive followed by a powerful pull. A smooth rhythm is key.
    • Intervals: Incorporate rowing intervals into your training. Aim for 5x500m at a challenging pace with rest in between.
Race Strategies:

Here are some race strategies to help you maximize your performance:

  • Pacing: Start strong but controlled. Aim for a pace that allows you to maintain energy throughout without burning out in the first few segments.
  • Transitions: Your Roxzone time was slower than average, indicating room for improvement. Practice quick transitions in your training—think of them as mini-races! They matter just as much as the exercises.
  • Mindset: Stay mentally tough. During the race, keep repeating your mantras. “Stay hard!” and “I will not quit!” can keep you pushing through when fatigue sets in.
Conclusion:

Rory, you’ve got the potential to elevate your game even further! With focused training on those weaker segments and improved race strategies, you’re going to see significant gains. Remember, every time you push through discomfort, you’re one step closer to greatness. “The only way to get better is to challenge yourself.” Keep hustling, keep grinding, and let’s turn those weaknesses into strengths. You’ve got this! 💪🏆

The road to improvement is paved with sweat, determination, and a few well-placed burpees. Now let’s get to work! You are the Rox-Coach, and I’m here to support you every step of the way. Let’s crush the next one!

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
Mcdonald Paul 2024 Manchester 01:34:55
Ghosh Subhra Dipta 2024 Manchester 01:35:00
Márquez Jiménez Omar 2024 Ciudad de Mexico 01:35:22
Ashbridgethomlinson Cuervoaran Nicholas 2023 Madrid 01:34:44
Eymeric Mickael 2023 Paris 01:35:35
Kerek Shawn 2024 New York 01:34:46
Oosterbaan Edwin 2024 Amsterdam 01:35:06
Fleming William 2024 Glasgow 01:34:42
Amey David 2024 Sydney 01:35:22
Guillaudeux Nathan 2024 Paris 01:34:40

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Sports Direct HYROX London 01:30:59

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