Season 23/24 2023 London (3243) HYROX PRO (437) Men (321) Powell David

Powell David Hyrox Result

Dive into this athlete’s performance at 2023 London 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 257 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #202017 01:36:08 66th in AG | Top 81.5% 259th | Top 80.7%
-02:13
42:28
Run Total
-00:16
05:19
Avg. Lap
-00:26
04:08
Best Lap
+01:55
45:55
Workout Total
+00:14
05:44
Avg. Workout
+00:25
07:48
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 Pro 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 257 athletes with similar finish time in Hyrox Pro 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 257 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Powell 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 Powell 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 257 athletes with similar finish time in Hyrox Pro 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 Powell 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 Pro 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 Powell 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 04:16. Check the detail of the improvement plan below.

01:35 Potential Improvement 37.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:35 09:40 to 08:05 37.1%
Sandbag Lunges 01:21 07:14 to 05:53 31.6%
Burpees Broad Jump 00:52 06:07 to 05:15 20.3%
Farmers Carry 00:22 03:03 to 02:41 8.6%
Ski Erg 00:03 04:26 to 04:23 1.2%
Rowing 00:03 04:50 to 04:47 1.2%
Sled Push 00:00 03:22 to 03:22 0.0%
Sled Pull 00:00 07:13 to 07:13 0.0%
Run Total 00:00 42:28 to 42:28 0.0%

Splits Time

Powell David Perfect Race
Splits Total Average Total
Running 1 04:08 00:00 04:40 -00:32 00:00 +00:00
Ski Erg 04:26 04:08 04:23 +00:03 04:40 -00:32
Running 2 04:59 08:34 05:04 -00:05 09:03 -00:29
Sled Push 03:22 13:33 04:25 -01:03 14:07 -00:34
Running 3 05:23 16:55 05:38 -00:15 18:32 -01:37
Sled Pull 07:13 22:18 07:56 -00:43 24:10 -01:52
Running 4 05:31 29:31 05:43 -00:12 32:06 -02:35
Burpees Broad Jump 06:07 35:02 05:19 +00:48 37:49 -02:47
Running 5 05:48 41:09 05:46 +00:02 43:08 -01:59
Rowing 04:50 46:57 04:51 -00:01 48:54 -01:57
Running 6 05:31 51:47 05:40 -00:09 53:45 -01:58
Farmers Carry 03:03 57:18 02:43 +00:20 59:25 -02:07
Running 7 05:19 01:00:21 05:42 -00:23 01:02:08 -01:47
Sandbag Lunges 07:14 01:05:40 06:07 +01:07 01:07:50 -02:10
Running 8 05:53 01:12:54 06:32 -00:39 01:13:57 -01:03
Wall Balls 09:40 01:18:47 08:16 +01:24 01:20:29 -01:42
Roxzone 07:48 01:36:08 07:23 +00:25 01:36:08
Based on 257 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


David Powell performed well in the Hyrox race in London, ranking in the top 59% of 437 athletes overall and in the top 60% of 109 athletes in his age group. His overall time was 01:36:08, with a total running time of 00:42:28, which was 03:20 faster than the average. This indicates that David has a strong running profile and should continue to focus on improving his overall fitness and transition times.

Segments to Improve


1. Wall Balls:
David spent 00:09:40 on Wall Balls, which was 01:58 slower than the average. To improve performance in this segment, he should focus on improving his lower body strength and endurance. Specific exercises to enhance performance in Wall Balls include squats, lunges, and wall ball throws. Additionally, David should work on his technique and form to ensure efficient movement and minimize time wasted during the exercise.

2. Sandbag Lunges:
David took 00:07:14 to complete the Sandbag Lunges, which was 01:22 slower than the average. To improve in this segment, he should focus on strengthening his lower body muscles, particularly the quadriceps and glutes. Exercises such as weighted lunges, Bulgarian split squats, and step-ups can help improve performance in this area. David should also practice maintaining proper form and posture during the lunges to optimize efficiency and reduce time spent on this exercise.

3. Sled Pull:
David's time for the Sled Pull was 00:07:13, which was 01:14 slower than the average. To improve performance in this segment, he should focus on building upper body strength and grip strength. Exercises such as deadlifts, rows, and farmer's carries can help improve these areas. Additionally, David should work on his technique and ensure he is using efficient pulling mechanics to maximize his speed and minimize time wasted during the sled pull.

4. Farmers Carry:
David completed the Farmers Carry in 00:03:03, which was 00:35 slower than the average. To improve in this segment, he should focus on building overall strength and endurance, particularly in the grip and forearms. Exercises such as farmer's carries, kettlebell swings, and forearm curls can help improve performance in this area. David should also practice maintaining a solid grip and posture during the carry to optimize efficiency and reduce time spent on this exercise.

Strategies


- Pacing: Based on David's overall performance and splits, it is important for him to maintain a consistent pace throughout the race. He has shown strength in the running segments, so he should focus on maintaining his speed during those sections. However, he should be mindful not to exhaust himself too early in the race and ensure he has enough energy for the strength-based segments.

- Transition Time: To improve overall race time, David should work on minimizing his transition time between exercises. This can be achieved through improved fitness and conditioning, as well as practicing efficient movement and transitions during training sessions. Implementing specific drills that simulate race scenarios and require quick transitions can help improve his performance in this aspect.

- Mental Preparation: Hyrox races require mental strength and focus. David should work on developing mental strategies to stay motivated and focused throughout the race. This can include visualization techniques, positive self-talk, and setting small, achievable goals for each segment of the race.

In conclusion, David Powell performed well in the Hyrox race, with a strong emphasis on running. To improve his overall performance, he should focus on improving his strength and endurance in segments such as Wall Balls, Sandbag Lunges, Sled Pull, and Farmers Carry. By incorporating specific exercises, drills, and form corrections, David can enhance his performance in these areas. Additionally, strategies such as maintaining a consistent pace, minimizing transition time, and mental preparation will also contribute to improved performance in future races.

Similar Athletes
Hedrich Christian 2020 Hannover 01:35:58
Lutz Raphael 2023 Karlsruhe 01:35:54
Woods Jason 2020 Chicago 01:35:38
Muñoz Michel 2024 Ciudad de Mexico 01:35:49
Pawel Alexander 2018 Hamburg 01:36:18
Menningen Daniel 2019 Karlsruhe 01:36:29
Mata Carlos 2024 Ciudad de Mexico 01:36:32
Ntatsis Anastasios 2024 Turin 01:35:57
Wedeleit Björn 2019 Hamburg 01:35:54
Krauth Jens 2023 Hamburg 01:36:17

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