Dive into this athlete’s performance at 2023 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 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 Nelson Derek'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 Nelson Derek'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 Nelson Derek'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 Nelson Derek'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 06:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:21 | 44:47 to 39:26 | 85.6% |
| Sled Push | 00:22 | 02:50 to 02:28 | 5.9% |
| Sled Pull | 00:22 | 04:37 to 04:15 | 5.9% |
| Rowing | 00:10 | 04:46 to 04:36 | 2.7% |
| Ski Erg | 00:00 | 04:00 to 04:00 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:13 to 04:13 | 0.0% |
| Farmers Carry | 00:00 | 01:34 to 01:34 | 0.0% |
| Sandbag Lunges | 00:00 | 04:16 to 04:16 | 0.0% |
| Wall Balls | 00:00 | 04:57 to 04:57 | 0.0% |
| Nelson Derek | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:02 | 00:00 | 04:23 -00:21 | 00:00 +00:00 |
| Ski Erg | 04:00 | 04:02 | 04:21 -00:21 | 04:23 -00:21 |
| Running 2 | 04:49 | 08:02 | 04:44 +00:05 | 08:44 -00:42 |
| Sled Push | 02:50 | 12:51 | 02:44 +00:06 | 13:28 -00:37 |
| Running 3 | 05:31 | 15:41 | 05:08 +00:23 | 16:12 -00:31 |
| Sled Pull | 04:37 | 21:12 | 04:36 +00:01 | 21:20 -00:08 |
| Running 4 | 05:49 | 25:49 | 05:06 +00:43 | 25:56 -00:07 |
| Burpees Broad Jump | 04:13 | 31:38 | 04:54 -00:41 | 31:02 +00:36 |
| Running 5 | 05:39 | 35:51 | 05:15 +00:24 | 35:56 -00:05 |
| Rowing | 04:46 | 41:30 | 04:41 +00:05 | 41:11 +00:19 |
| Running 6 | 05:41 | 46:16 | 05:08 +00:33 | 45:52 +00:24 |
| Farmers Carry | 01:34 | 51:57 | 02:04 -00:30 | 51:00 +00:57 |
| Running 7 | 06:14 | 53:31 | 05:07 +01:07 | 53:04 +00:27 |
| Sandbag Lunges | 04:16 | 59:45 | 04:46 -00:30 | 58:11 +01:34 |
| Running 8 | 07:05 | 01:04:01 | 05:36 +01:29 | 01:02:57 +01:04 |
| Wall Balls | 04:57 | 01:11:06 | 05:59 -01:02 | 01:08:33 +02:33 |
| Roxzone | 04:48 | 01:20:44 | 06:12 -01:24 | 01:20:44 |
Derek's total running time of 00:44:47 is slightly slower than the average for his finish time. This indicates that he may benefit from improving his overall fitness and transition time. Additionally, his best running lap time of 00:04:02 suggests that he has a strong running profile and should focus on building strength.
To improve these segments, Derek can focus on the following strategies and techniques:
1. Running Total: Since Derek's total running time is slower than average, he should prioritize improving his running endurance. Incorporating long-distance runs, interval training, and hill sprints into his training routine can help him build stamina and speed.
2. Running 8, Running 7, Running 4, Running 6, Running 5, and Running 3: These segments are where Derek lost significant time compared to the average. To improve his performance in these segments, he can work on exercises that target his running form, speed, and agility. Some recommended exercises include:
- Plyometric drills: Incorporate exercises like box jumps, jump squats, and bounding to improve explosive power and agility.
- Interval training: Perform high-intensity intervals of sprints followed by recovery periods to improve speed and endurance.
- Hill repeats: Find a steep hill and do repetitions of running uphill to build leg strength and improve running technique.
- Tempo runs: Incorporate runs at a controlled, challenging pace to improve stamina and race pace.
- Running drills: Focus on form drills such as high knees, butt kicks, and skipping to improve running efficiency and technique.
Overall, Derek Nelson has shown great potential in the 2023 Dallas Hyrox race. By focusing on improving his running endurance, optimizing transitions, and incorporating specific training strategies and techniques, Derek can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Garconnot Cyrille | 2023 Paris | 01:20:34 | |
| Mcdermott Eanna | 2024 Dublin | 01:20:36 | |
| Bowler Michael | 2024 Dublin | 01:20:23 | |
| Brien Jack | 2024 London | 01:20:31 | |
| Grahame Dan | 2024 Turin | 01:20:31 | |
| Rose Ollie | 2024 London | 01:20:15 | |
| Lam Stephen | 2024 Singapore National Stadium | 01:20:37 | |
| Lieshout Guus | 2024 Amsterdam | 01:20:26 | |
| Vroom Andreas | 2023 Hamburg | 01:21:01 | |
| Hughes Keith | 2024 Copenhagen | 01:20:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Houston | 01:10:07 | |
| 2024 Dallas | 01:20:11 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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