Bones Damien Hyrox Result

Dive into this athlete’s performance at 2024 Brisbane 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

AUS AUS Flag Men 45-49 #111008 01:37:05 39th in AG | Top 57.4% 429th | Top 72.2%
-00:11
47:25
Run Total
+00:00
05:56
Avg. Lap
+00:26
05:24
Best Lap
+01:03
42:22
Workout Total
+00:08
05:17
Avg. Workout
-00:52
07:22
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 Bones Damien'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 Bones Damien'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 Bones Damien'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 Bones Damien'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 04:26. Check the detail of the improvement plan below.

01:25 Potential Improvement 32.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:25 07:10 to 05:45 32.0%
Run Total 00:54 47:25 to 46:31 20.3%
Sled Pull 00:42 06:13 to 05:31 15.8%
Burpees Broad Jump 00:37 06:47 to 06:10 13.9%
Farmers Carry 00:25 02:49 to 02:24 9.4%
Rowing 00:23 05:24 to 05:01 8.6%
Ski Erg 00:00 04:29 to 04:29 0.0%
Sled Push 00:00 02:59 to 02:59 0.0%
Wall Balls 00:00 06:31 to 06:31 0.0%

Splits Time

Bones Damien Perfect Race
Splits Total Average Total
Running 1 03:41 00:00 05:00 -01:19 00:00 +00:00
Ski Erg 04:29 03:41 04:38 -00:09 05:00 -01:19
Running 2 05:24 08:10 05:26 -00:02 09:38 -01:28
Sled Push 02:59 13:34 03:18 -00:19 15:04 -01:30
Running 3 05:45 16:33 05:59 -00:14 18:22 -01:49
Sled Pull 06:13 22:18 05:40 +00:33 24:21 -02:03
Running 4 05:51 28:31 05:57 -00:06 30:01 -01:30
Burpees Broad Jump 06:47 34:22 06:24 +00:23 35:58 -01:36
Running 5 06:19 41:09 06:11 +00:08 42:22 -01:13
Rowing 05:24 47:28 05:04 +00:20 48:33 -01:05
Running 6 06:31 52:52 06:01 +00:30 53:37 -00:45
Farmers Carry 02:49 59:23 02:27 +00:22 59:38 -00:15
Running 7 06:30 01:02:12 06:00 +00:30 01:02:05 +00:07
Sandbag Lunges 07:10 01:08:42 06:00 +01:10 01:08:05 +00:37
Running 8 07:27 01:15:52 06:58 +00:29 01:14:05 +01:47
Wall Balls 06:31 01:23:19 07:48 -01:17 01:21:03 +02:16
Roxzone 07:22 01:37:05 08:14 -00:52 01:37:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Damien Bones delivered a commendable performance at the 2024 Brisbane Hyrox race, finishing with an overall rank of 429 out of 1014 athletes, placing him in the top 42%. In his age group, he ranked 39 out of 103, putting him in the top 37%. His total time was 01:37:05, with a strong running performance highlighted by a total running time of 00:47:25, which is 30 seconds faster than the average. This indicates a runner's profile, suggesting that Damien excels in running more than strength-based exercises. Analyzing the pacing in the initial running segments, Damien started the race too fast, as evidenced by his 5th percentile rank in Running 1. However, his pace became more average as the race progressed, suggesting a need for more consistent pacing early on.

Segments to Improve

  • Sled Pull: Damien's time was 36 seconds slower than average. To enhance performance, focus on strength training for the upper body and core. Exercises: Pull-ups, bent-over rows, and deadlifts. Technique: Practice maintaining a low center of gravity and using legs to drive the pull.
  • Burpees Broad Jump: Completed 29 seconds slower than average. Improve explosive power and endurance. Exercises: Box jumps, plyometric push-ups, and high-intensity interval training (HIIT). Form Tip: Focus on maintaining a stable core and efficient jump transitions.
  • Rowing: Damien was 20 seconds slower than average. Improve rowing technique and endurance. Exercises: Regular rowing machine sessions focusing on speed and form. Use drills like pyramid intervals to build stamina.
  • Sandbag Lunges: This segment was 1:12 slower than average, indicating a significant area for improvement. Exercises: Weighted lunges, Bulgarian split squats, and core stabilization exercises. Form Tip: Maintain a straight back and engage the core throughout the movement.
  • Farmers Carry: 22 seconds slower than average. Focus on grip strength and core stability. Exercises: Farmers walks with progressively heavier weights, grip strengtheners, and core planks.

Race Strategies

  • Pacing: Start with a controlled pace to avoid early fatigue. Consider interval training sessions to learn how to maintain a steady pace throughout the race.
  • Transition Efficiency: Although Damien performed well in the Roxzone, further reducing transition times could enhance overall performance. Practice quick transitions during training sessions to simulate race conditions.
  • Strength-Endurance Balance: Given the strong running performance, incorporating more strength-based workouts into the routine will create a more balanced athlete profile, ultimately improving performance in strength exercises during the race.
  • Visualization and Mental Preparation: Regularly visualize race scenarios and develop a mental strategy to keep focused and motivated throughout the event. Consider mindfulness practices to enhance concentration and reduce pre-race anxiety.
Similar Athletes
Rüegsegger Tobias 2024 Karlsruhe 01:36:55
Henskens Rick Hendrikus Sebastiaan 2024 Maastricht 01:37:28
Ciurana Loeffler Daniel 2024 Bilbao 01:36:44
Foster Jeremy 2023 Melbourne 01:37:20
Perez Evan 2023 Dallas 01:37:21
Szehidewicz Alex 2021 Birmingham 01:37:20
Blüthgen Maximilian 2020 Hannover 01:37:16
Bourchier Matthew 2019 Miami 01:37:17
Pozza Claudio 2024 Rimini 01:36:56
Beiser Maximilian 2024 Karlsruhe 01:37:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
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