Dive into this athlete’s performance at 2024 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 Halterman 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 Halterman Luke'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 Halterman 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.
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 Halterman 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 06:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:56 | 07:11 to 04:15 | 44.0% |
| Wall Balls | 01:39 | 07:09 to 05:30 | 24.8% |
| Burpees Broad Jump | 00:51 | 05:21 to 04:30 | 12.8% |
| Sled Push | 00:35 | 03:03 to 02:28 | 8.8% |
| Rowing | 00:19 | 04:55 to 04:36 | 4.8% |
| Sandbag Lunges | 00:14 | 04:40 to 04:26 | 3.5% |
| Farmers Carry | 00:06 | 02:00 to 01:54 | 1.5% |
| Ski Erg | 00:00 | 04:11 to 04:11 | 0.0% |
| Run Total | 00:00 | 35:59 to 35:59 | 0.0% |
| Halterman Luke | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:29 | 00:00 | 04:25 +00:04 | 00:00 +00:00 |
| Ski Erg | 04:11 | 04:29 | 04:22 -00:11 | 04:25 +00:04 |
| Running 2 | 04:07 | 08:40 | 04:46 -00:39 | 08:47 -00:07 |
| Sled Push | 03:03 | 12:47 | 02:44 +00:19 | 13:33 -00:46 |
| Running 3 | 04:41 | 15:50 | 05:09 -00:28 | 16:17 -00:27 |
| Sled Pull | 07:11 | 20:31 | 04:38 +02:33 | 21:26 -00:55 |
| Running 4 | 04:15 | 27:42 | 05:07 -00:52 | 26:04 +01:38 |
| Burpees Broad Jump | 05:21 | 31:57 | 04:57 +00:24 | 31:11 +00:46 |
| Running 5 | 04:45 | 37:18 | 05:16 -00:31 | 36:08 +01:10 |
| Rowing | 04:55 | 42:03 | 04:42 +00:13 | 41:24 +00:39 |
| Running 6 | 04:21 | 46:58 | 05:09 -00:48 | 46:06 +00:52 |
| Farmers Carry | 02:00 | 51:19 | 02:04 -00:04 | 51:15 +00:04 |
| Running 7 | 04:25 | 53:19 | 05:07 -00:42 | 53:19 +00:00 |
| Sandbag Lunges | 04:40 | 57:44 | 04:47 -00:07 | 58:26 -00:42 |
| Running 8 | 05:00 | 01:02:24 | 05:37 -00:37 | 01:03:13 -00:49 |
| Wall Balls | 07:09 | 01:07:24 | 06:02 +01:07 | 01:08:50 -01:26 |
| Roxzone | 06:44 | 01:21:08 | 06:16 +00:28 | 01:21:08 |
Luke, you crushed it out there at the 2024 Dallas Hyrox, finishing in the top 7% of a whopping 2857 athletes! That’s no small feat—talk about a solid performance! 🚀 Your overall time of 01:21:08 showcases your dedication and hard work. Now, let’s talk about your running profile. With a total running time of 00:36:03, you were faster than average, indicating you’ve got a runner’s edge. However, we noticed some pacing quirks, especially in your first running segment, where you were a bit slower than average. Starting a race is like a first date; you don’t want to scare them off by coming on too strong or being too shy. Finding that sweet spot is key! 🏃♂️💨
While you had some stellar moments, there are definitely segments that could use a little TLC. Here’s the breakdown:
This segment was a real anchor, dragging your overall time down. To improve here, focus on strength training for your upper back and grip. Try heavy rows and deadlifts to build that pulling power. Incorporate sled pull drills with lighter weights to refine your technique. Remember, it’s not just about strength; it’s about using proper form to maximize efficiency!
Wall balls can feel like a party-ender if you’re not prepared. Work on your squat depth and throw technique. Try weighted squats and plyometric drills to boost your explosive power. The better your squat form, the more energy you’ll save for that crucial throw!
Transitions matter, and this is where you can really make up time! To improve your Roxzone, practice quick transitions between exercises. Try setting up a mock circuit and timing yourself—think of it like a game show! The faster you move, the more fun you’ll have. No one likes to see the clock tick away!
Burpees can be a love-hate relationship for many athletes. Incorporate burpee sprints into your training—do a burpee, then sprint a short distance. This will build your endurance and speed. Remember, it’s not just about getting through them; it’s about getting through them efficiently!
For the sled push, work on your leg drive and core stability. Consider sled pushes on an incline to build strength. Aim for short, explosive pushes and try to keep your core engaged throughout. You want the sled to feel like it’s gliding—like a kid on a slip-and-slide!
You’re not far off with these, but they can be improved. Focus on your form and try to increase your weight gradually. Incorporate weighted lunges into your leg day and practice balance drills to keep your center of gravity stable.
Rowing can be tricky; it’s not just about pulling hard. Focus on your technique: engage your legs first, then pull with your arms. Consider incorporating interval rowing sessions to build endurance. Aim for consistent power with each stroke!
Now that we’ve identified the areas for improvement, let’s talk race strategies:
In the first running segment, aim to find your rhythm early. You want to start strong but controlled. Think of it as a marathon and not a sprint!
Incorporate practice races where you focus on quick transitions. Have a buddy time you while you practice switching from one exercise to another. The less time you spend standing around, the better!
Nutrition and hydration are key. Make sure to fuel properly before the race, and don’t forget to sip water during your transitions if you can!
Stay mentally tough throughout the race. When the going gets tough, remember why you started. Visualize crossing that finish line strong!
Luke, you’ve got the raw talent, and with a little fine-tuning, you’ll be unstoppable! Remember, every setback is a setup for a comeback. As they say, “You don’t have to be great to start, but you have to start to be great!” 💥 Keep pushing, keep training, and most importantly, keep having fun out there. The Rox-Coach believes in you! 💪🏆
| Similar Athletes | |||
|---|---|---|---|
| O Kelly Darragh | 2024 Sports Direct HYROX London | 01:21:30 | |
| Vos Iwan | 2022 Amsterdam | 01:20:52 | |
| Van Berlo Mark | 2024 Maastricht | 01:21:22 | |
| Murphy Zachariah | 2024 Washington - North American Championships | 01:21:29 | |
| Whitworth Rob | 2024 Hong Kong | 01:21:10 | |
| Nijveldt Niels | 2024 Rotterdam | 01:21:38 | |
| Edwards Kevin | 2024 London | 01:20:38 | |
| Abdelnour Morgan | 2024 Fort Lauderdale | 01:21:36 | |
| Callan Ronan | 2024 Dublin | 01:21:15 | |
| Mcilroy Tony | 2022 Birmingham | 01:20:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Dallas | 01:14:56 | |
| 2024 Washington - North American Championships | 01:16:15 | |
| 2022 Las Vegas | 01:41:21 | |
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
