Underwood Dwayne Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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 522 similar athletes.

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Performance Highlights

AUS Flag Underwood Dwayne Man Men 30-34 #185024 01:12:42 7th in AG | Top 25.0% 19th | Top 25.0%
+01:08
36:21
Run Total
+00:09
04:33
Avg. Lap
+00:17
04:05
Best Lap
-01:35
31:01
Workout Total
-00:12
03:52
Avg. Workout
+00:33
05:24
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 11 to 61.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 11 to 47.
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Percentile based on all the athletes who competed in Hyrox Pro Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 228 to 340.
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Based on 522 athletes with similar finish time in Hyrox Pro Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 111 to 347.
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Based on 522 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -41 to 47.
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Based on 522 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4352 to 4867.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 845.
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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 his 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 03:54. Check the detail of the improvement plan below.

02:21 Potential Improvement 60.3% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 665.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Run Total 02:21 (From 36:21 to 34:00) 60.3%
BBJ 00:52 (From 04:11 to 03:19) 22.2%
Sled Pull 00:32 (From 05:13 to 04:41) 13.7%
Farmers Carry 00:07 (From 01:51 to 01:44) 3.0%
Rowing 00:02 (From 04:18 to 04:16) 0.9%
Ski Erg 00:00 (From 03:56 to 03:56) 0.0%
Sled Push 00:00 (From 02:36 to 02:36) 0.0%
Sandbag Lunges 00:00 (From 03:50 to 03:50) 0.0%
Wall Balls 00:00 (From 05:06 to 05:06) 0.0%

Splits Time

Underwood Dwayne Perfect Race
Splits Total Average Total
Running 1 04:18 00:00 03:49 +00:29 00:00 +00:00
Ski Erg 03:56 04:18 04:04 -00:08 03:49 +00:29
Running 2 04:05 08:14 04:06 -00:01 07:53 +00:21
Sled Push 02:36 12:19 03:15 -00:39 11:59 +00:20
Running 3 04:21 14:55 04:26 -00:05 15:14 -00:19
Sled Pull 05:13 19:16 05:14 -00:01 19:40 -00:24
Running 4 04:25 24:29 04:29 -00:04 24:54 -00:25
Burpees Broad Jump 04:11 28:54 03:38 +00:33 29:23 -00:29
Running 5 04:31 33:05 04:34 -00:03 33:01 +00:04
Rowing 04:18 37:36 04:20 -00:02 37:35 +00:01
Running 6 04:31 41:54 04:27 +00:04 41:55 -00:01
Farmers Carry 01:51 46:25 01:57 -00:06 46:22 +00:03
Running 7 04:33 48:16 04:31 +00:02 48:19 -00:03
Sandbag Lunges 03:50 52:49 04:21 -00:31 52:50 -00:01
Running 8 05:40 56:39 04:53 +00:47 57:11 -00:32
Wall Balls 05:06 01:02:19 05:47 -00:41 01:02:04 +00:15
Roxzone 05:24 01:12:42 04:51 +00:33 01:12:42
Based on 522 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dwayne Underwood performed well in the Hyrox race in Melbourne, finishing with an overall rank of 19 out of 98 athletes, placing him in the top 19% of participants. In his age group (30-34), he ranked 7th out of 34 athletes, placing him in the top 20%. His overall time was 01:12:42, with a total running time of 00:36:21, which was 16 seconds slower than the average. Dwayne's best running lap was 00:04:05.

Dwayne's pacing throughout the race was consistent, with most of his running segments being faster than the average time. However, he struggled in certain segments, such as the Sled Pull, Running 8, Roxzone, Burpees Broad Jump, Running 1, Run Total, and Best Lap.

Segments to Improve


1. Sled Pull:

Dwayne's time of 00:05:13 was 51 seconds slower than the average. To improve in this segment, he should focus on building strength and power in his legs and upper body. Exercises such as deadlifts, squats, and sled pushes can help improve his performance. He should also work on his technique and ensure that he is using proper form and leverage during the sled pull.

2. Running 8:

Dwayne's time of 00:05:40 was 32 seconds slower than the average. To improve his running performance, he should focus on increasing his endurance and speed. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek runs, can help improve his overall running performance. He should also work on his running form, ensuring that he maintains proper posture and cadence throughout the race.

3. Roxzone:

Dwayne's time of 00:05:24 was 23 seconds slower than the average. To improve in this segment, he should focus on improving his overall fitness and reducing transition times. Incorporating circuit training or functional workouts can help improve his overall fitness level and make transitions smoother and quicker. He should also practice transitioning between exercises efficiently to minimize time spent in the Roxzone.

4. Burpees Broad Jump:

Dwayne's time of 00:04:11 was 22 seconds slower than the average. To improve in this segment, he should focus on improving his explosive power and endurance. Exercises such as burpees, squat jumps, and plyometric exercises can help improve his performance in the Burpees Broad Jump. He should also work on his technique, ensuring that he maintains proper form and efficiency during the jumps.

5. Running 1:

Dwayne's time of 00:04:18 was 21 seconds slower than the average. To improve his performance in this segment, he should focus on increasing his speed and endurance. Incorporating tempo runs, hill sprints, and interval training can help improve his running speed and endurance. He should also work on his running form and cadence to ensure efficient and smooth running.

Strategies


- Dwayne should focus on pacing himself throughout the race, ensuring that he maintains a consistent effort level without burning out too soon.
- He should prioritize building strength and endurance in his legs and upper body to perform well in segments such as the Sled Pull and Burpees Broad Jump.
- Dwayne should practice efficient transitions between exercises to minimize time spent in the Roxzone.
- He should incorporate interval training and speed work into his training regimen to improve his overall running performance.
- Dwayne should work on his technique in each segment, ensuring that he maintains proper form and efficiency to maximize his performance.

Overall, Dwayne Underwood had a strong performance in the Hyrox race, but there are specific areas where he can improve to further enhance his performance. By focusing on strength training, improving running speed and endurance, and practicing efficient transitions, Dwayne can continue to excel in future races.

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Other Results from this athlete
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