Baker Duncan
Hyrox Result
Dive into this athlete’s performance at 2024 Glasgow 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.
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 Baker Duncan'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 Baker Duncan'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 Baker Duncan'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 Baker Duncan'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
05:20.
Check the detail of the improvement plan below.
03:17
Potential Improvement
61.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Duncan Baker's performance in the 2024 Glasgow HYROX race places him in the top 60% of all athletes and the top 62% in his age group, which is a commendable achievement. Analyzing his overall time and splits, it's evident that Duncan has a balanced profile with a slight inclination towards strength exercises, as indicated by his better-than-average performances in the Ski Erg, Sled Push, Sled Pull, Rowing, and Wall Balls. However, his total running time is 01:53 slower than the average, suggesting that while he maintains a good pace, there's room for improvement in his running efficiency and endurance. His pacing seems to start slower in the initial running segments but improves as the race progresses, indicating a cautious start but good stamina retention.
Segments to Improve:
- Run Total: To enhance his running performance, Duncan should focus on interval training to improve his speed and aerobic capacity. Workouts like 400m repeats at a faster pace than his current average, with equal rest periods, can be beneficial. Incorporating hill sprints and tempo runs into his weekly routine will also improve his endurance and running economy.
- Burpees Broad Jump: This segment can be improved by practicing explosive strength exercises such as squat jumps, box jumps, and plyometric push-ups. Focusing on form, specifically on using the hips and legs to generate power, will help Duncan improve his efficiency in this exercise. Incorporating these exercises twice a week should yield noticeable improvements.
- Sandbag Lunges: Duncan should work on both his lunge form and his core stability to improve in this segment. Exercises like weighted lunges, Bulgarian split squats, and core strengthening workouts (planks, Russian twists) will be beneficial. Practicing lunges with uneven weights can also mimic the instability of sandbag lunges, improving his performance.
- Farmer's Carry: Grip strength and endurance are key to improving the Farmer's Carry. Grip strengtheners, dead hangs, and farmer's walk with progressively heavier weights can help. Also, focusing on posture and core engagement during the carry will improve efficiency and potentially reduce his segment time.
Race Strategies:
- Start Stronger: Duncan could benefit from a slightly faster start to avoid playing catch-up in the later stages. Warming up thoroughly with dynamic stretches and a short jog, followed by strides, can help his body be ready to hit an optimal pace from the start.
- Transitions: Given his faster-than-average Roxzone time, Duncan is already efficient in transitions. However, further refining the transition process, like rehearsing movements between exercises and running segments, can shave off crucial seconds. Mental rehearsals and practicing transitions during training can be beneficial.
- Pacing: Implementing a more consistent pace across the running segments, rather than starting slower, could help improve his overall running time. Wearing a GPS watch to monitor pace in real-time and setting target paces for each segment based on training performances could prove advantageous.
- Endurance Training: Increasing the volume of endurance training with longer runs at a moderate pace can help improve Duncan's overall fitness. This should help reduce fatigue in the latter stages of the race, allowing for more consistent performance across all segments.
By focusing on these areas of improvement and implementing the suggested strategies, Duncan Baker has the potential to significantly enhance his performance in future HYROX races.
Ready to conquer your next race?
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