Deane Adam Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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 40-44 #162009 01:30:51 66th in AG | Top 38.8% 460th | Top 44.5%
-02:36
42:17
Run Total
-00:19
05:17
Avg. Lap
+00:11
04:57
Best Lap
+02:30
41:00
Workout Total
+00:19
05:07
Avg. Workout
+00:05
07:37
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 Deane Adam'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 Deane Adam'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 Deane Adam'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 Deane Adam'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 06:24. Check the detail of the improvement plan below.

03:07 Potential Improvement 48.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:07 09:46 to 06:39 48.7%
Burpees Broad Jump 02:11 07:43 to 05:32 34.1%
Sandbag Lunges 01:05 06:20 to 05:15 16.9%
Rowing 00:01 04:53 to 04:52 0.3%
Ski Erg 00:00 04:25 to 04:25 0.0%
Sled Push 00:00 02:25 to 02:25 0.0%
Sled Pull 00:00 03:31 to 03:31 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Run Total 00:00 42:17 to 42:17 0.0%

Splits Time

Deane Adam Perfect Race
Splits Total Average Total
Running 1 04:59 00:00 04:46 +00:13 00:00 +00:00
Ski Erg 04:25 04:59 04:31 -00:06 04:46 +00:13
Running 2 04:57 09:24 05:11 -00:14 09:17 +00:07
Sled Push 02:25 14:21 03:04 -00:39 14:28 -00:07
Running 3 05:09 16:46 05:40 -00:31 17:32 -00:46
Sled Pull 03:31 21:55 05:17 -01:46 23:12 -01:17
Running 4 05:24 25:26 05:38 -00:14 28:29 -03:03
Burpees Broad Jump 07:43 30:50 05:49 +01:54 34:07 -03:17
Running 5 05:46 38:33 05:51 -00:05 39:56 -01:23
Rowing 04:53 44:19 04:56 -00:03 45:47 -01:28
Running 6 05:24 49:12 05:41 -00:17 50:43 -01:31
Farmers Carry 01:57 54:36 02:18 -00:21 56:24 -01:48
Running 7 05:19 56:33 05:39 -00:20 58:42 -02:09
Sandbag Lunges 06:20 01:01:52 05:30 +00:50 01:04:21 -02:29
Running 8 05:22 01:08:12 06:23 -01:01 01:09:51 -01:39
Wall Balls 09:46 01:13:34 07:05 +02:41 01:16:14 -02:40
Roxzone 07:37 01:30:51 07:32 +00:05 01:30:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Alright, Adam! First off, congratulations on your performance at the 2024 Hong Kong Hyrox event! Ranking 460 out of 2712 athletes is no small feat—you're in the top 16%! You've shown you can run like the wind, with a total running time that was 2:45 faster than average. That puts you firmly in the "runner profile" camp, which is great, but it also means we need to focus on building up your strength to match that speed.

Your pacing throughout the race had its ups and downs. Starting with a slightly slower first lap at 4:59 and finishing strong with a best running lap of 4:57 shows you know how to manage your energy. However, a couple of later running segments did drop off a bit, suggesting you might want to work on your endurance to maintain that pace throughout. Let's dig into the segments that need some TLC!

Segments to Improve:
  • Wall Balls (00:09:46): Yikes! This segment was 2:43 slower than average, which means it’s time to put in some serious work. Focus on improving your form—keep your core tight and your feet grounded, and make sure to squat deep for that explosive upward motion.
  • Burpees Broad Jump (00:07:43): Slower by 1:56, which means we need to get you jumping higher and getting up quicker. Work on your explosive power with box jumps and practice the burpee transition to get smoother and faster.
  • Sandbag Lunges (00:06:20): At 50 seconds slower, it seems like those lunges might have been a bit of a struggle. Incorporate weighted lunges into your routine, focusing on maintaining a straight back and proper depth. Try doing them with a pause at the bottom to build strength and stability.
  • Roxzone (00:07:37): Your transition time was 10 seconds slower than average. This is all about efficiency! Work on your mental preparation for transitions—practice moving between exercises quickly and easily, and consider doing practice runs where you mimic the race format to get used to it.
Training Strategies:
  • Wall Balls: Aim for 3 sets of 15-20 reps, 2-3 times per week. Focus on explosive movements; you can even add a jump as you release the ball to build power!
  • Burpees Broad Jump: Incorporate interval training with burpees into your routine. Aim for 10 sets of 5 burpees followed by a broad jump, resting for 30 seconds in between. Gradually decrease the rest time as you get stronger.
  • Sandbag Lunges: Add in sandbag lunges to your weekly training—start with 3 sets of 10-12 on each leg. Ensure proper form and consider heavier weights as you progress.
  • Transition Drills: Set up a mini-course in your gym or outside with various exercises and practice transitioning between them. Time yourself and aim to decrease your transition time by 5-10 seconds each week.
Race Strategies:
  • Start at a strong but manageable pace. You don’t want to burn out early. Keep an eye on your heart rate and effort level.
  • During transitions, visualize the next movement while you’re finishing the current one. This mental prep will save you precious seconds!
  • Stay hydrated and have a nutrition strategy in place for race day. A well-fueled body performs better!
  • Finally, keep a positive mindset. Remember, "The only bad workout is the one you didn’t do!"
Conclusion:

Adam, it’s clear you’ve got the running game down. Now, let's beef up that strength to match! The journey of a thousand miles begins with a single step (or in your case, a single burpee). Keep pushing, keep striving, and remember, every workout counts. You’ve got the talent; now it’s all about the dedication. Let’s turn those weaknesses into strengths and get you ready for a killer next race! 💪💥

Stay strong, stay motivated, and keep smiling—because if you’re not having fun, what’s the point? Let’s crush it out there! This is The Rox-Coach, cheering you on every step of the way! 🏆

Similar Athletes
Franklin Hamish 2024 Sports Direct HYROX London 01:30:29
Faltin Stefan 2024 Stockholm 01:31:01
Smith Steve 2023 Stockholm 01:30:32
Sonnenburg Steffen 2023 Hamburg 01:30:35
Kreijne Ryan 2024 Berlin 01:30:56
Odum Kuba 2023 Dublin 01:30:21
Halbauer Marc 2023 Hannover 01:30:39
Campbell Anthony 2024 Dublin 01:31:04
Wiesler Manuel 2023 München 01:31:04
Jawish Mohanad 2024 Dubai 01:30:59

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download