Dunsmore Ian Hyrox Result

Dive into this athlete’s performance at 2023 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 55-59 #170017 01:24:31 11th in AG | Top 23.4% 839th | Top 45.4%
+00:47
43:02
Run Total
+00:07
05:23
Avg. Lap
-00:23
04:07
Best Lap
+00:23
36:00
Workout Total
+00:03
04:30
Avg. Workout
-01:07
05:34
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 Dunsmore Ian'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 Dunsmore Ian'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 Dunsmore Ian'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 Dunsmore Ian'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 04:09. Check the detail of the improvement plan below.

01:53 Potential Improvement 45.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:53 43:02 to 41:09 45.4%
Sandbag Lunges 00:48 05:32 to 04:44 19.3%
Wall Balls 00:32 06:27 to 05:55 12.9%
Sled Pull 00:27 05:00 to 04:33 10.8%
Farmers Carry 00:19 02:20 to 02:01 7.6%
Ski Erg 00:07 04:28 to 04:21 2.8%
Sled Push 00:03 02:42 to 02:39 1.2%
Burpees Broad Jump 00:00 04:53 to 04:53 0.0%
Rowing 00:00 04:38 to 04:38 0.0%

Splits Time

Dunsmore Ian Perfect Race
Splits Total Average Total
Running 1 04:07 00:00 04:34 -00:27 00:00 +00:00
Ski Erg 04:28 04:07 04:25 +00:03 04:34 -00:27
Running 2 05:02 08:35 04:54 +00:08 08:59 -00:24
Sled Push 02:42 13:37 02:52 -00:10 13:53 -00:16
Running 3 05:18 16:19 05:21 -00:03 16:45 -00:26
Sled Pull 05:00 21:37 04:51 +00:09 22:06 -00:29
Running 4 05:26 26:37 05:19 +00:07 26:57 -00:20
Burpees Broad Jump 04:53 32:03 05:13 -00:20 32:16 -00:13
Running 5 05:36 36:56 05:30 +00:06 37:29 -00:33
Rowing 04:38 42:32 04:47 -00:09 42:59 -00:27
Running 6 05:37 47:10 05:21 +00:16 47:46 -00:36
Farmers Carry 02:20 52:47 02:08 +00:12 53:07 -00:20
Running 7 05:41 55:07 05:19 +00:22 55:15 -00:08
Sandbag Lunges 05:32 01:00:48 05:00 +00:32 01:00:34 +00:14
Running 8 06:18 01:06:20 05:55 +00:23 01:05:34 +00:46
Wall Balls 06:27 01:12:38 06:21 +00:06 01:11:29 +01:09
Roxzone 05:34 01:24:31 06:41 -01:07 01:24:31
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ian Dunsmore performed well in the HYROX race, finishing in the top 29% overall and top 16% in his age group. His overall time of 01:24:31 was commendable. However, there are areas where he can improve to enhance his performance further.

Segments to Improve


1. Run Total:
Ian's total running time of 00:43:02 was 02:03 slower than the average. To improve this segment, he should focus on improving his overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his running speed and endurance. He can also work on his transitions between exercises to minimize time lost.

2. Sandbag Lunges:
Ian took 00:36 longer than the average time for this segment. To improve his performance in sandbag lunges, he should focus on building lower body strength and endurance. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used during sandbag lunges. He should also practice proper form and technique to optimize efficiency during this exercise.

3. Running 7:
Ian's time for this segment was 00:21 slower than the average. To improve his running performance, he should incorporate specific running drills and exercises into his training routine. Interval training, hill sprints, and tempo runs can help improve his speed and endurance. He should also focus on maintaining a consistent pace throughout the race to avoid losing time.

4. Running 6:
Ian took 00:15 longer than the average for this segment. To improve his running performance in this segment, he should work on his endurance and pacing. Long-distance runs at a steady pace can help improve his endurance, while interval training can help increase his speed. He should also focus on maintaining proper running form to optimize efficiency and reduce the risk of injury.

5. Running 8:
Ian's time for this segment was 00:15 slower than the average. To improve his performance in this segment, he should focus on building his endurance and strength. Incorporating exercises such as hill repeats, stair climbing, and plyometric exercises can help improve his running performance. He should also work on maintaining a steady pace and avoiding fatigue towards the end of the race.

Strategies


- Maintain a steady pace: Ian should focus on maintaining a consistent pace throughout the race to avoid burning out early or losing time in the later segments. He can practice pacing during training runs and work on finding a comfortable, sustainable pace.

- Optimize transitions: To minimize time lost during transitions between exercises, Ian should practice efficient and rapid transitions during his training sessions. He can focus on improving his agility and coordination to quickly move between stations without wasting time.

- Plan for energy management: Ian should plan his nutrition and hydration strategy to ensure he has enough energy to sustain his performance throughout the race. Proper fueling before, during, and after the race can help improve his endurance and overall performance.

- Mental preparation: Ian should work on mental preparation techniques such as visualization and positive self-talk to stay focused and motivated during the race. Mental toughness plays a significant role in performance, especially during challenging segments.

In conclusion, Ian Dunsmore performed well in the HYROX race, but there are areas where he can improve to enhance his performance further. By focusing on improving his running speed, endurance, and transitions between exercises, Ian can work towards achieving better results in future races. Incorporating specific training strategies, exercises, and race strategies will help him reach his full potential.

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
Francis Alen 2024 London 01:24:02
Baird Andrew 2024 Amsterdam 01:24:11
Codling Daniel 2024 Sports Direct HYROX London 01:24:04
Hartung Jonas 2022 Frankfurt 01:24:42
Castellano Carmona Jesús 2021 Madrid 01:24:28
Alderson Paul 2024 Manchester 01:24:24
Litoux Kieran 2023 Amsterdam 01:24:28
Tihme Alexander 2022 Basel 01:24:07
Manning Jay 2024 Fort Lauderdale 01:24:51
Fearn Gordon 2022 London 01:24:07

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Manchester 01:34:53
2024 Madrid 01:28:20
2024 Madrid 01:27:26
2022 London 01:34:45
2023 Birmingham 01:28:56
2024 Manchester 01:27:43
2024 Paris 01:26:34
2024 London 01:28:19

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