Season 24/25 2024 Dallas (1844) HYROX (1540) Men (927) Regan David

Regan David Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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 151 similar athletes.

Performance Highlights

USA USA Flag Men 65-69 #100046 02:15:31 5th in AG | Top 100.0% 890th | Top 96.0%
-03:35
01:01:37
Run Total
-00:26
07:42
Avg. Lap
+00:30
06:37
Best Lap
+06:29
01:04:18
Workout Total
+00:49
08:02
Avg. Workout
-02:51
09:41
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 151 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 151 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Regan David'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 Regan David'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 151 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 Regan David'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 Regan David'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 14:56. Check the detail of the improvement plan below.

05:57 Potential Improvement 39.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 05:57 14:49 to 08:52 39.8%
Run Total 03:11 01:01:37 to 58:26 21.3%
Sandbag Lunges 03:06 11:17 to 08:11 20.8%
Sled Pull 01:36 09:16 to 07:40 10.7%
Wall Balls 00:25 11:19 to 10:54 2.8%
Rowing 00:23 06:03 to 05:40 2.6%
Ski Erg 00:18 05:23 to 05:05 2.0%
Sled Push 00:00 03:20 to 03:20 0.0%
Farmers Carry 00:00 02:51 to 02:51 0.0%

Splits Time

Regan David Perfect Race
Splits Total Average Total
Running 1 07:36 00:00 06:08 +01:28 00:00 +00:00
Ski Erg 05:23 07:36 05:09 +00:14 06:08 +01:28
Running 2 06:37 12:59 06:54 -00:17 11:17 +01:42
Sled Push 03:20 19:36 04:23 -01:03 18:11 +01:25
Running 3 06:48 22:56 08:04 -01:16 22:34 +00:22
Sled Pull 09:16 29:44 08:20 +00:56 30:38 -00:54
Running 4 07:05 39:00 08:02 -00:57 38:58 +00:02
Burpees Broad Jump 14:49 46:05 09:42 +05:07 47:00 -00:55
Running 5 08:10 01:00:54 08:28 -00:18 56:42 +04:12
Rowing 06:03 01:09:04 05:50 +00:13 01:05:10 +03:54
Running 6 07:35 01:15:07 08:08 -00:33 01:11:00 +04:07
Farmers Carry 02:51 01:22:42 03:12 -00:21 01:19:08 +03:34
Running 7 07:29 01:25:33 08:15 -00:46 01:22:20 +03:13
Sandbag Lunges 11:17 01:33:02 09:07 +02:10 01:30:35 +02:27
Running 8 10:21 01:44:19 11:11 -00:50 01:39:42 +04:37
Wall Balls 11:19 01:54:40 12:06 -00:47 01:50:53 +03:47
Roxzone 09:41 02:15:31 12:32 -02:51 02:15:31
Based on 151 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey David! First off, let’s give a big shoutout for your performance at the 2024 Dallas HYROX event! Finishing with an overall time of 02:15:31 and landing in the top 31% of 2857 athletes is no small feat—especially in the competitive age group of 65-69! You’re not just running; you’re running like a boss! 🏆

Now, let’s talk about your pacing. You’ve got a solid runner profile, as evidenced by your total running time of 01:01:41, which is 3:57 faster than average! However, it seems you may have started a bit too slow during your first run segment (07:36), which can throw off your rhythm for the rest of the race. The key is to find that sweet spot where you're pushing hard enough to stay competitive, but not so hard that you burn out before the finish line. A good rule of thumb is to aim for consistent pacing across all runs.

So, it looks like you’re more of a runner at heart, but there’s room for improvement in your strength segments. With a few tweaks, you’ll be crushing those sled pulls and burpees like they owe you money! 💪

Segments to Improve:

Alright, let’s dive into the nitty-gritty of your performance. Your segments that need the most love are:

  • Burpees Broad Jump: 00:14:49 (5:13 slower than average)
  • Sandbag Lunges: 00:11:17 (2:21 slower than average)
  • Sled Pull: 00:09:16 (57 seconds slower than average)
  • Rowing: 00:06:03 (12 seconds slower than average)
  • Wall Balls: 00:11:19 (43 seconds faster than average)
  • Ski Erg: 00:05:23 (14 seconds slower than average)

Let’s turn those segments from “meh” to “wow!” Here’s how:

  • Burpees Broad Jump:
    • Focus on explosiveness—try doing box jumps into burpees. This will help you develop the power needed for those jumps.
    • Practice burpee variations like the “burpee tuck jump” for added intensity.
    • Incorporate plyometrics into your routine—think jump squats!
  • Sandbag Lunges:
    • Strengthen your leg muscles with weighted lunges and step-ups. Aim for three sets of 10-12 reps with a moderate weight.
    • Practice mobility drills to improve your range of motion and efficiency.
    • Consider doing lunges in a circuit format—this can help improve endurance and speed in this movement.
  • Sled Pull:
    • Work on your grip strength and core stability—try farmer's carries and planks with resistance.
    • Incorporate sled pulls into your training, focusing on proper form to maximize efficiency.
    • Add in resistance band drills to strengthen your pulling muscles.
  • Rowing:
    • Work on your technique—focus on your stroke rate and power output. High-intensity interval training on the rower can help.
    • Incorporate rowing sprints into your endurance work to build speed and stamina.
  • Wall Balls:
    • Focus on your technique; make sure you’re using your legs to generate power and not just your arms. Aim for a solid squat-to-throw motion.
    • Increase your volume gradually; practice sets of 20-25 reps to build endurance.
  • Ski Erg:
    • Incorporate specific ski erg workouts focusing on high-intensity intervals to improve speed.
    • Focus on your form; engage your core and legs to maximize your output.
Race Strategies:

Now, let’s talk strategy! During your next race, consider these tips:

  • Warm-Up Properly: Get your body moving before the race starts. A good warm-up can help your muscles fire better during the race.
  • Pacing: Start strong but controlled. You don’t want to burn out on the first run. Find that rhythm and hold on to it!
  • Transitions: Keep your transitions smooth and quick. Every second counts, so practice switching from one exercise to the next without missing a beat.
  • Fueling: Make sure you’re properly fueled before the race and consider small snacks during longer races to keep your energy up.
Conclusion:

David, you’ve got this! Remember, every race is a learning experience. Take these insights, hit the gym, and let’s turn those weaknesses into strengths. After all, the only bad workout is the one you didn’t do! 💥

Keep pushing your limits, and let’s see you rise to the top in your next race. Remember, “Champions keep playing until they get it right.” Now go out there and show them what you’re made of! 💪

Catch you in the roxzone, The Rox-Coach

Similar Athletes
Eerden Jochem 2021 Amsterdam 02:15:24
Chai Raymond 2024 Hong Kong 02:15:23
Lee Henry 2024 Maastricht 02:15:02
Slowik Thibault 2024 Marseille 02:15:25
Regan David 2024 Dallas 02:15:31
Parrish John 2020 Chicago 02:15:54
Qaizan Shafiq 2024 Singapore National Stadium 02:15:49
Roache Nigel 2024 London 02:15:33
Wiendels Yannic 2024 Rotterdam 02:15:15
Rubenstein Eric 2024 New York 02:15:09

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