Williams Dave Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 278 similar athletes.

Performance Highlights

GBR GBR Flag Men 45-49 #133048 02:04:00 244th in AG | Top 97.6% 2649th | Top 98.1%
+00:48
01:00:27
Run Total
+00:06
07:34
Avg. Lap
+00:34
06:27
Best Lap
-05:03
47:40
Workout Total
-00:38
05:57
Avg. Workout
+04:24
15:57
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 278 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 278 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Williams 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 Williams 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 278 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 Williams 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 Williams 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 09:02. Check the detail of the improvement plan below.

04:54 Potential Improvement 54.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:54 01:00:27 to 55:33 54.2%
Burpees Broad Jump 04:05 12:20 to 08:15 45.2%
Sled Push 00:03 04:16 to 04:13 0.6%
Ski Erg 00:00 04:27 to 04:27 0.0%
Sled Pull 00:00 05:16 to 05:16 0.0%
Rowing 00:00 05:12 to 05:12 0.0%
Farmers Carry 00:00 02:19 to 02:19 0.0%
Sandbag Lunges 00:00 06:20 to 06:20 0.0%
Wall Balls 00:00 07:30 to 07:30 0.0%

Splits Time

Williams Dave Perfect Race
Splits Total Average Total
Running 1 06:21 00:00 05:57 +00:24 00:00 +00:00
Ski Erg 04:27 06:21 04:59 -00:32 05:57 +00:24
Running 2 06:27 10:48 06:28 -00:01 10:56 -00:08
Sled Push 04:16 17:15 04:11 +00:05 17:24 -00:09
Running 3 08:07 21:31 07:24 +00:43 21:35 -00:04
Sled Pull 05:16 29:38 07:09 -01:53 28:59 +00:39
Running 4 07:58 34:54 07:24 +00:34 36:08 -01:14
Burpees Broad Jump 12:20 42:52 08:44 +03:36 43:32 -00:40
Running 5 08:13 55:12 07:50 +00:23 52:16 +02:56
Rowing 05:12 01:03:25 05:37 -00:25 01:00:06 +03:19
Running 6 07:04 01:08:37 07:29 -00:25 01:05:43 +02:54
Farmers Carry 02:19 01:15:41 02:59 -00:40 01:13:12 +02:29
Running 7 07:03 01:18:00 07:29 -00:26 01:16:11 +01:49
Sandbag Lunges 06:20 01:25:03 08:21 -02:01 01:23:40 +01:23
Running 8 09:19 01:31:23 09:43 -00:24 01:32:01 -00:38
Wall Balls 07:30 01:40:42 10:43 -03:13 01:41:44 -01:02
Roxzone 15:57 02:04:00 11:33 +04:24 02:04:00
Based on 278 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dave Williams delivered a respectable performance ranking in the top 64% of all participants, and the top 63% in his age category of 45-49. However, there are areas for improvement that could help Dave climb higher in the rankings in future events. His overall time was 02:04:00, showing his ability to maintain a steady pace despite the challenging stations. Dave's total running time was slightly slower than average, suggesting that he has a greater strength profile than a runner profile. This is reflected in his strong performances in the strength-based stations like Ski Erg, Sled Pull, and Farmers Carry.

While Dave started slower than average in the initial running segment, he managed to pick up speed in the later running segments, indicating a well-paced strategy.

Segments to Improve

  • Roxzone: Dave's time in the Roxzone was slower than average, suggesting he may need to work on his overall fitness and transition times between stations. Incorporating high-intensity interval training (HIIT) into his routine could help build endurance and reduce rest times. Station-switching drills could also be practiced to improve transition efficiency.
  • Burpees Broad Jump: This was another segment where Dave significantly lagged behind the average, indicating a need for enhanced strength and endurance. Plyometric exercises such as box jumps and burpee variations can be incorporated into his routine to improve explosive power and stamina.
  • Total Running Time: As Dave's total running time was slower than average, he needs to work on his running endurance and speed. Incorporating long distance runs, speed drills, and hill sprints into his training can help improve his running performance.
  • Sled Push: Although Dave was only slightly slower than average in this segment, it is an area where he can make improvements. Heavy sled pushes and pulls can be introduced in his strength training routine to build lower body strength and power.

Race Strategies

For future races, Dave might want to focus on maintaining a steady pace right from the start, rather than starting slower and then having to compensate later. This will allow him to conserve energy for the later stages of the race. He should also consider working on his transitions to reduce the time spent in the Roxzone. Incorporating more running into his training can help improve his overall time and ranking.

Another strategy could be to focus on the strength-based exercises where Dave shows more proficiency, with a goal to become a top competitor in these segments. This would involve maintaining his strength training while continuing to work on his running endurance.

Similar Athletes
Driehuizen Remy 2024 Rotterdam 02:03:50
King John 2023 Chicago 02:03:52
Morales Núñez Gerardo 2024 Mexico City 02:04:23
Novales Hugo 2023 Hong Kong 02:03:38
Keur Menno 2024 Amsterdam 02:03:57
Ramirez Prieto Carlos 2024 Mexico City 02:03:50
Russell Dave 2023 London 02:04:26
Langsjoen Pete 2024 Anaheim 02:04:02
Ibanez Loïs 2024 Marseille 02:03:37
Radcliffe Steven 2023 Dublin 02:04:17

Measure Your Performance Against Top Athletes

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