Season 23/24 2023 Sydney (436) HYROX (342) Men (237) Dyer Luke

Dyer Luke Hyrox Result

Dive into this athlete’s performance at 2023 Sydney 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 40-44 #125008 01:19:38 7th in AG | Top 18.9% 50th | Top 21.1%
+02:47
42:51
Run Total
+00:21
05:21
Avg. Lap
-01:08
03:11
Best Lap
-02:05
31:25
Workout Total
-00:16
03:55
Avg. Workout
-00:36
05:28
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 Dyer Luke'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 Dyer Luke'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 Dyer Luke'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 Dyer Luke'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 05:37. Check the detail of the improvement plan below.

04:09 Potential Improvement 73.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:09 42:51 to 38:42 73.9%
Burpees Broad Jump 00:40 05:00 to 04:20 11.9%
Wall Balls 00:27 05:46 to 05:19 8.0%
Farmers Carry 00:12 02:03 to 01:51 3.6%
Sandbag Lunges 00:09 04:27 to 04:18 2.7%
Ski Erg 00:00 03:59 to 03:59 0.0%
Sled Push 00:00 01:58 to 01:58 0.0%
Sled Pull 00:00 03:58 to 03:58 0.0%
Rowing 00:00 04:14 to 04:14 0.0%

Splits Time

Dyer Luke Perfect Race
Splits Total Average Total
Running 1 03:11 00:00 04:21 -01:10 00:00 +00:00
Ski Erg 03:59 03:11 04:20 -00:21 04:21 -01:10
Running 2 05:07 07:10 04:41 +00:26 08:41 -01:31
Sled Push 01:58 12:17 02:42 -00:44 13:22 -01:05
Running 3 05:17 14:15 05:05 +00:12 16:04 -01:49
Sled Pull 03:58 19:32 04:30 -00:32 21:09 -01:37
Running 4 05:33 23:30 05:04 +00:29 25:39 -02:09
Burpees Broad Jump 05:00 29:03 04:47 +00:13 30:43 -01:40
Running 5 05:50 34:03 05:12 +00:38 35:30 -01:27
Rowing 04:14 39:53 04:40 -00:26 40:42 -00:49
Running 6 05:45 44:07 05:05 +00:40 45:22 -01:15
Farmers Carry 02:03 49:52 02:01 +00:02 50:27 -00:35
Running 7 05:47 51:55 05:03 +00:44 52:28 -00:33
Sandbag Lunges 04:27 57:42 04:38 -00:11 57:31 +00:11
Running 8 06:24 01:02:09 05:33 +00:51 01:02:09 +00:00
Wall Balls 05:46 01:08:33 05:52 -00:06 01:07:42 +00:51
Roxzone 05:28 01:19:38 06:04 -00:36 01:19:38
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Luke Dyer had a strong performance in the HYROX race in Sydney, finishing with an overall rank of 50 out of 342 athletes and ranking 7th in his age group. He demonstrated above-average performance in several segments, including Running 1, Ski Erg, Sled Push, Sled Pull, Rowing, Sandbag Lunges, and Wall Balls.

His total running time of 42 minutes and 51 seconds was 4 minutes and 11 seconds slower than the average for his finish time, indicating a potential area for improvement. Additionally, his performance in Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8 showed room for improvement as he was slower than the average in these segments.

Segments to Improve


1. Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, Running 8:
Luke should focus on improving his running performance in these segments. To enhance his running speed and endurance, he can incorporate the following training strategies:
- Interval Training: Incorporate high-intensity interval training (HIIT) sessions into his training routine. This can involve alternating between periods of sprinting and jogging to improve his speed and cardiovascular fitness.
- Long Distance Runs: Include longer distance runs in his training regimen to build endurance and improve overall running performance.
- Hill Training: Add hill repeats to his training routine to develop leg strength and improve uphill running ability.
- Tempo Runs: Incorporate tempo runs at a comfortably hard pace to improve his race pace and running efficiency.
- Plyometric Exercises: Include plyometric exercises such as box jumps, lateral jumps, and bounding to improve power and explosiveness, which can translate to faster running times.

2. Burpees Broad Jump:
Luke should focus on improving his performance in the Burpees Broad Jump segment. To enhance his performance in this area, he can incorporate the following training strategies:
- Burpee Variations: Practice different variations of burpees, including explosive burpees, burpee tuck jumps, or burpee box jumps, to improve power, explosiveness, and agility.
- Broad Jump Technique: Work on refining his broad jump technique, focusing on maximizing distance while maintaining proper form and landing softly.

Strategies


- Pacing: Luke should aim for a consistent pace throughout the race to avoid burning out early or losing energy towards the end. By maintaining a steady pace, he can optimize his performance and minimize time lost.
- Transition Efficiency: Luke should focus on improving his transition time in the Roxzone. This can be achieved by practicing quick and efficient movements between exercises during training sessions. Incorporating specific transition drills can help him become more efficient in transitioning between different segments.
- Mental Preparation: Prepare mentally for the race by visualizing each segment and mentally rehearsing the transitions. This can help improve focus and reduce any performance anxiety.
- Strategic Rest Intervals: Identify segments where strategic rest intervals can be taken to optimize overall performance. By strategically planning rest intervals, Luke can ensure he maintains a consistent pace throughout the race.

By implementing these strategies and incorporating specific training techniques and exercises, Luke can improve his performance in the identified areas and enhance his overall race performance in future HYROX events.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
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Vacondio Paolo 2024 Milan 01:19:49
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Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Sydney 01:33:45

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