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 1000 similar athletes.
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.
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.
This section showcases the entire Moyle Damian'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 Moyle Damian's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Moyle Damian'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.
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 Moyle Damian'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 04:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:21 | 08:48 to 06:27 | 51.8% |
| Wall Balls | 01:09 | 08:54 to 07:45 | 25.4% |
| Sled Pull | 00:34 | 06:18 to 05:44 | 12.5% |
| Farmers Carry | 00:28 | 02:57 to 02:29 | 10.3% |
| Ski Erg | 00:00 | 04:23 to 04:23 | 0.0% |
| Sled Push | 00:00 | 02:35 to 02:35 | 0.0% |
| Rowing | 00:00 | 04:57 to 04:57 | 0.0% |
| Sandbag Lunges | 00:00 | 05:59 to 05:59 | 0.0% |
| Run Total | 00:00 | 44:29 to 44:29 | 0.0% |
| Moyle Damian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:57 | 00:00 | 05:07 -02:10 | 00:00 +00:00 |
| Ski Erg | 04:23 | 02:57 | 04:39 -00:16 | 05:07 -02:10 |
| Running 2 | 04:55 | 07:20 | 05:36 -00:41 | 09:46 -02:26 |
| Sled Push | 02:35 | 12:15 | 03:25 -00:50 | 15:22 -03:07 |
| Running 3 | 05:06 | 14:50 | 06:08 -01:02 | 18:47 -03:57 |
| Sled Pull | 06:18 | 19:56 | 05:51 +00:27 | 24:55 -04:59 |
| Running 4 | 05:44 | 26:14 | 06:05 -00:21 | 30:46 -04:32 |
| Burpees Broad Jump | 08:48 | 31:58 | 06:37 +02:11 | 36:51 -04:53 |
| Running 5 | 05:47 | 40:46 | 06:21 -00:34 | 43:28 -02:42 |
| Rowing | 04:57 | 46:33 | 05:08 -00:11 | 49:49 -03:16 |
| Running 6 | 05:53 | 51:30 | 06:11 -00:18 | 54:57 -03:27 |
| Farmers Carry | 02:57 | 57:23 | 02:32 +00:25 | 01:01:08 -03:45 |
| Running 7 | 06:09 | 01:00:20 | 06:09 +00:00 | 01:03:40 -03:20 |
| Sandbag Lunges | 05:59 | 01:06:29 | 06:15 -00:16 | 01:09:49 -03:20 |
| Running 8 | 08:00 | 01:12:28 | 07:09 +00:51 | 01:16:04 -03:36 |
| Wall Balls | 08:54 | 01:20:28 | 08:08 +00:46 | 01:23:13 -02:45 |
| Roxzone | 10:46 | 01:40:00 | 08:39 +02:07 | 01:40:00 |
Damian, you put in a solid effort at the 2024 Melbourne Hyrox, finishing with an overall time of 01:40:00, landing you in the top 51% of the field. That’s no small feat! Your total running time of 00:44:29 shows you have a strong runner's profile, being 04:20 faster than average. It seems you kicked off the race with a blazing pace during Running 1, coming in 02:10 faster than average, which is like starting a marathon by sprinting to the donut stand—impressive yet risky! Your performance in running laps indicates that you have strong endurance, but pacing yourself will be critical to maintain that energy throughout the race. Your strength segments did see some room for improvement, particularly in the Sled Pull and Burpees Broad Jump, where you fell behind the average. This suggests that while you have a solid base in running, your strength segments could use some extra love to ensure you're not just a fast guy who can’t lift a bag of potatoes! Remember, it's all about becoming a well-rounded athlete. Let’s break down those segments to help you unlock your full potential. 💪
This segment was a significant time sink for you. Burpees require both cardiovascular fitness and explosive power. Incorporate a training routine focusing on high-intensity interval training (HIIT) with a mix of burpees and broad jumps. Start with 10 burpees followed by 5 broad jumps for 5 rounds. Make sure to focus on your form; keep your core tight and your movements fluid. Consider a drill where you practice burpees with a focus on landing gently to save energy for that jump! Consistency is key if you want to jump over your competition!
Wall Balls can be grueling. You might want to incorporate more squat variations into your routine. Try doing 3 sets of 15 wall balls at a lighter weight to improve your technique and endurance. Don’t forget to focus on your breathing; it’s not just about throwing balls, it’s about throwing them with power! Keep your arms engaged—think about launching that ball to the moon!
This is a strength segment where you can really improve. To build the necessary strength, include sled pulls in your weekly training—aim for 4 sets of 50 meters with a moderate weight. Focus on your grip and posture; your back should be straight, and your core engaged. You might also want to add some resistance band pulls to mimic the sled movement without the sled. Just remember, if you can’t pull your own weight, you might find yourself stuck at the starting line! 😅
This segment is about grip strength and endurance. Integrate Farmers Carries into your routine, aiming for 3 sets of 30 meters with heavy kettlebells or dumbbells. Focus on maintaining a tall posture; don’t let those weights pull you down! And if you’re feeling fancy, add in some overhead carries to really engage your shoulders. You’ll be carrying more than just your ego soon enough!
Start with a controlled pace that allows you to conserve energy. Your Running 1 showed that you can start strong, but make sure not to burn out early. Aim for a consistent pace that matches your average running time for the first three laps.
Work on your Roxzone time. If you can streamline your transitions, you’ll save precious seconds. Practice moving quickly from one exercise to the next. Consider setting up mock races to simulate the transitions, so you can develop a smoother flow. Remember, time flies when you're having fun, but it crawls when you're standing still!
Incorporate breathing techniques during your workouts. Focus on deep belly breathing, especially during strength segments. It sounds simple, but proper breathing can enhance your endurance and recovery between exercises. The less you sound like a steam engine, the better! 🔥
Damian, you’ve got the heart of a lion already showing in your performance! With your strong running background, combining that with focused strength training will elevate you further in the ranks. Remember, “The only way to achieve the impossible is to believe it is possible.” – Charles Kingsleigh. Take this feedback and hit the ground running—figuratively and literally! You’re already in the top half of the competition, but I know you’re capable of more. Let’s turn those weaknesses into strengths and get ready to crush the next Hyrox event! Keep pushing your limits, and remember to have some fun while you're at it! 🏆 The Rox-Coach is here to guide you every step of the way. 💥
| Similar Athletes | |||
|---|---|---|---|
| Van Heijster Jaap | 2023 Maastricht European Championships | 01:40:00 | |
| Cottam Gary | 2024 Birmingham | 01:40:18 | |
| Bailey David | 2022 Birmingham | 01:39:34 | |
| Schülert Torsten | 2018 Leipzig | 01:40:17 | |
| Bennett James | 2023 Sydney | 01:40:17 | |
| Corssmit Jaap | 2024 Maastricht | 01:40:26 | |
| Antonov Max | 2024 Sydney | 01:40:04 | |
| Wiebe Niclas | 2022 München | 01:40:05 | |
| Keetch Laurence | 2024 London | 01:39:56 | |
| Poschner Kevin | 2024 Vienna - European Championship | 01:40:22 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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