Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Duncan Damian

Duncan Damian Hyrox Result

Dive into this athlete’s performance at 2023 London 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

GBR GBR Flag Men 35-39 #191019 01:21:46 159th in AG | Top 41.7% 701st | Top 38.0%
-00:22
40:34
Run Total
-00:02
05:04
Avg. Lap
-00:25
04:00
Best Lap
+00:59
35:31
Workout Total
+00:07
04:26
Avg. Workout
-00:35
05:46
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 Duncan Damian'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 Duncan Damian'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 Duncan Damian'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 Duncan Damian'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 04:14. Check the detail of the improvement plan below.

02:10 Potential Improvement 51.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:10 07:47 to 05:37 51.2%
Sandbag Lunges 01:18 05:49 to 04:31 30.7%
Run Total 00:36 40:34 to 39:58 14.2%
Rowing 00:05 04:43 to 04:38 2.0%
Farmers Carry 00:05 02:01 to 01:56 2.0%
Ski Erg 00:00 04:08 to 04:08 0.0%
Sled Push 00:00 02:32 to 02:32 0.0%
Sled Pull 00:00 04:15 to 04:15 0.0%
Burpees Broad Jump 00:00 04:16 to 04:16 0.0%

Splits Time

Duncan Damian Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 04:28 -00:28 00:00 +00:00
Ski Erg 04:08 04:00 04:23 -00:15 04:28 -00:28
Running 2 04:51 08:08 04:46 +00:05 08:51 -00:43
Sled Push 02:32 12:59 02:46 -00:14 13:37 -00:38
Running 3 05:00 15:31 05:11 -00:11 16:23 -00:52
Sled Pull 04:15 20:31 04:39 -00:24 21:34 -01:03
Running 4 05:12 24:46 05:08 +00:04 26:13 -01:27
Burpees Broad Jump 04:16 29:58 04:58 -00:42 31:21 -01:23
Running 5 05:16 34:14 05:18 -00:02 36:19 -02:05
Rowing 04:43 39:30 04:43 +00:00 41:37 -02:07
Running 6 05:19 44:13 05:12 +00:07 46:20 -02:07
Farmers Carry 02:01 49:32 02:06 -00:05 51:32 -02:00
Running 7 05:20 51:33 05:09 +00:11 53:38 -02:05
Sandbag Lunges 05:49 56:53 04:50 +00:59 58:47 -01:54
Running 8 05:40 01:02:42 05:41 -00:01 01:03:37 -00:55
Wall Balls 07:47 01:08:22 06:07 +01:40 01:09:18 -00:56
Roxzone 05:46 01:21:46 06:21 -00:35 01:21:46
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Damian Duncan performed well in the HYROX race in London, ranking 701st out of 2806 athletes overall. He also achieved a respectable rank of 159th out of 572 athletes in the Age Group 35-39 category. His overall time of 01:21:46 demonstrates a solid level of fitness and determination. However, there are areas for improvement that can help Damian enhance his performance and achieve even better results in future races.

Pacing and Profile:
Damian's overall pacing appears to be consistent, with a total running time of 00:40:34. While this is 00:56 slower than the average, it suggests that Damian may have focused more on his strength-based exercises rather than running. To improve his overall performance, Damian should consider incorporating more running-specific training into his routine.

Segments to Improve


1. Wall Balls:
Damian's time of 00:07:47 for the Wall Balls segment was 01:39 slower than the average. To improve in this area, Damian should focus on enhancing his upper body strength and endurance. Incorporating exercises such as medicine ball throws, push-ups, and shoulder presses can help improve his performance in this segment. Additionally, practicing proper form and technique, such as maintaining a consistent rhythm and using the legs to generate power, can also lead to better results.

2. Sandbag Lunges:
Damian's time of 00:05:49 for the Sandbag Lunges segment was 01:01 slower than the average. To improve in this area, Damian should prioritize training his lower body strength and stability. Exercises such as squats, lunges, and deadlifts can help build the necessary strength and endurance for this segment. Damian should also focus on maintaining proper form, ensuring that his knees are aligned with his toes and his core is engaged throughout the movement.

3. Run Total:
Damian's total running time of 00:40:34 was 00:56 slower than the average. To improve his running performance, Damian should incorporate more dedicated running training into his routine. Interval training, hill sprints, and tempo runs can help improve speed, endurance, and overall running efficiency. Damian should also focus on proper running form, including maintaining an upright posture, landing midfoot, and engaging his core for stability.

4. Running 7:
Damian's time of 00:05:20 for Running 7 was 00:11 slower than the average. To improve in this segment, Damian should work on his endurance and pacing. Incorporating longer distance runs into his training, as well as tempo runs and fartlek training, can help improve his overall endurance and race pace. Damian should also focus on pacing himself properly during this segment to avoid burning out too early.

Strategies


- Consistent pacing: Damian should aim for a consistent pace throughout the race to ensure he doesn't exhaust himself too early. This can be achieved through proper pacing during each segment and maintaining a steady effort level.

- Focus on transitions: Damian should aim to minimize the time spent in the roxzone and improve his transition speed between exercises. This can be achieved through practicing efficient transitions during training sessions and focusing on maintaining a sense of urgency during the race.

- Strategic rest periods: While it's important to push oneself during the race, Damian should also strategically plan rest periods to avoid burnout. This can be done by identifying segments where he can afford to slow down slightly to recover, without compromising overall performance.

By implementing these strategies and incorporating the suggested training techniques and exercises, Damian Duncan can improve his overall performance in future HYROX races. With focused training and attention to specific areas of improvement, Damian has the potential to achieve even better results and further elevate his fitness performance.

Similar Athletes
Lucas Stephen 2024 Perth 01:21:24
Hirtz Malte 2019 Hamburg 01:22:01
Wäsler Dominik 2023 München 01:22:13
Kowalski Michal 2023 London 01:22:02
Kontar Ayoub 2024 Hong Kong 01:22:11
Paredes Mart Sam 2023 Barcelona 01:21:56
Van Dorst Thomas 2024 Amsterdam 01:21:59
Rimmer Logan 2024 Brisbane 01:21:51
Sutheran Tom 2024 Turin 01:21:46
Sawyer Steve 2024 Paris 01:22:10

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