Dive into this athlete’s performance at 2024 Hong Kong 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 Irwin Doug'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 Irwin Doug'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 Irwin Doug'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 Irwin Doug'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 03:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:30 | 06:13 to 04:43 | 45.0% |
| Sandbag Lunges | 00:44 | 05:21 to 04:37 | 22.0% |
| Rowing | 00:35 | 05:15 to 04:40 | 17.5% |
| Farmers Carry | 00:12 | 02:10 to 01:58 | 6.0% |
| Sled Pull | 00:11 | 04:37 to 04:26 | 5.5% |
| Wall Balls | 00:06 | 05:51 to 05:45 | 3.0% |
| Ski Erg | 00:02 | 04:21 to 04:19 | 1.0% |
| Sled Push | 00:00 | 02:27 to 02:27 | 0.0% |
| Run Total | 00:00 | 39:20 to 39:20 | 0.0% |
| Irwin Doug | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:37 | 00:00 | 04:29 +00:08 | 00:00 +00:00 |
| Ski Erg | 04:21 | 04:37 | 04:24 -00:03 | 04:29 +00:08 |
| Running 2 | 04:37 | 08:58 | 04:51 -00:14 | 08:53 +00:05 |
| Sled Push | 02:27 | 13:35 | 02:51 -00:24 | 13:44 -00:09 |
| Running 3 | 04:58 | 16:02 | 05:16 -00:18 | 16:35 -00:33 |
| Sled Pull | 04:37 | 21:00 | 04:46 -00:09 | 21:51 -00:51 |
| Running 4 | 04:52 | 25:37 | 05:14 -00:22 | 26:37 -01:00 |
| Burpees Broad Jump | 06:13 | 30:29 | 05:02 +01:11 | 31:51 -01:22 |
| Running 5 | 05:00 | 36:42 | 05:24 -00:24 | 36:53 -00:11 |
| Rowing | 05:15 | 41:42 | 04:45 +00:30 | 42:17 -00:35 |
| Running 6 | 04:44 | 46:57 | 05:16 -00:32 | 47:02 -00:05 |
| Farmers Carry | 02:10 | 51:41 | 02:07 +00:03 | 52:18 -00:37 |
| Running 7 | 05:10 | 53:51 | 05:15 -00:05 | 54:25 -00:34 |
| Sandbag Lunges | 05:21 | 59:01 | 04:54 +00:27 | 59:40 -00:39 |
| Running 8 | 05:25 | 01:04:22 | 05:47 -00:22 | 01:04:34 -00:12 |
| Wall Balls | 05:51 | 01:09:47 | 06:15 -00:24 | 01:10:21 -00:34 |
| Roxzone | 07:35 | 01:23:05 | 06:29 +01:06 | 01:23:05 |
Hey Doug! First off, massive shoutout for finishing in the top 10% of 2712 athletes at the 2024 Hong Kong Hyrox! That’s no small feat! 🏆 Your overall time of 01:23:05 is impressive, especially considering your total running time of 00:39:20, which is 02:25 faster than average. This tells me you're more of a runner—great job there! However, your pacing in the first segment was a bit on the slower side, which could have set the tone for your race. Starting strong is crucial, especially when you're gunning for those top spots. You definitely have a hybrid profile, but we need to shift some focus to improving your strength-based segments to elevate your overall performance. Remember, it’s not just about how fast you run; it’s about how fast you run after you’ve pushed a sled, done burpees, and dragged a sandbag! 💪
Now, let’s dig into the segments where you can really crank up the dial:
Let’s turn those weaknesses into strengths! Here’s how:
1. Burpees Broad Jump:Burpees are the gift that keeps on giving—if you want to feel the burn! To improve, focus on form. Try doing burpee intervals with a focus on explosiveness. For every burpee, aim for a powerful jump forward. Incorporate 5 rounds of 10 burpees with a 30-second rest in between. This will help you maintain speed while staying explosive.
2. Sandbag Lunges:Sandbag lunges are tough but necessary! Work on your lunge form; keep your torso upright and your front knee behind your toes. Add weight gradually. Try 3 sets of 10 lunges per leg, increasing the weight each week. Pair this with some walking lunges for endurance.
3. Rowing:Rowing is all about rhythm. Focus on your technique—make sure your drive is strong and your recovery is smooth. Incorporate intervals: 5 rounds of 250m sprints with 1-minute rest. This will help with your speed and endurance on the machine!
4. Sled Pull:For the sled pull, focus on your grip and form. Practice short, intense pulls to build strength. Do 4 rounds of 20 meters with a heavy sled, resting 2 minutes between sets. You’ll feel like a beast in no time!
5. Wall Balls:Wall balls can be a killer if you don’t have your technique down. Make sure to squat deep, throw high, and catch with soft hands. Incorporate 4 sets of 15 reps, focusing on speed and accuracy. Try adding some weighted squats to your routine to build that leg strength!
6. Roxzone:Improving your transition time is crucial. Practice moving swiftly between exercises. Set up a mini-course where you switch between exercises with minimal downtime. Aim to keep transitions under 30 seconds. Think of it as a quick pit stop; you want to get in and out as fast as possible! 🏃♂️
During your next race, consider pacing yourself better in the first few running segments. You want to start strong but not gas out too soon. A quick check-in with your body after each exercise can help you gauge your energy levels and adjust your strategy on the fly. Also, visualize each segment as you train—this mental prep can help keep your head in the game when you're feeling the fatigue. Remember, tired is just a state of mind!
Doug, you’ve got the speed, now let’s build that strength! Embrace the grind, and remember that every rep counts towards your next goal. “Success is not final, failure is not fatal: It is the courage to continue that counts.” Keep pushing, and let's turn those segments around! Can't wait to see you crush your next race! 💥
Your Rox-Coach is here cheering you on!
| Similar Athletes | |||
|---|---|---|---|
| Steinke Daniel | 2023 Karlsruhe | 01:22:57 | |
| Flude Lachlan | 2024 Sydney | 01:23:27 | |
| Di Bilio Mattia | 2023 London | 01:23:27 | |
| Van Laar Thijs | 2024 Amsterdam | 01:23:28 | |
| Kim Minseok | 2024 Incheon | 01:23:25 | |
| Rushworth Daniel | 2024 Sydney | 01:23:33 | |
| Moya Hernandez R Damian | 2024 Ciudad de Mexico | 01:23:24 | |
| Szakacs Bradley | 2024 Birmingham | 01:22:42 | |
| Bosly Scott | 2024 Sydney | 01:23:07 | |
| Sargant Craig | 2023 Birmingham | 01:22:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Hong Kong | 01:35:58 | |
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
