Rawlinson Dave Hyrox Result

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 835 similar athletes.

Performance Highlights

GBR GBR Flag Men 50-54 #172021 01:48:20 25th in AG | Top 71.4% 782nd | Top 75.7%
-04:22
48:17
Run Total
-00:32
06:02
Avg. Lap
-00:15
05:09
Best Lap
+06:49
52:46
Workout Total
+00:51
06:35
Avg. Workout
-02:25
07:23
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 835 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 835 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Rawlinson Dave'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 Rawlinson Dave'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 835 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 Rawlinson Dave'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 Rawlinson Dave'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 08:50. Check the detail of the improvement plan below.

07:23 Potential Improvement 83.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 07:23 16:04 to 08:41 83.6%
Sled Pull 00:56 07:15 to 06:19 10.6%
Burpees Broad Jump 00:31 07:42 to 07:11 5.8%
Ski Erg 00:00 04:31 to 04:31 0.0%
Sled Push 00:00 03:01 to 03:01 0.0%
Rowing 00:00 05:11 to 05:11 0.0%
Farmers Carry 00:00 02:27 to 02:27 0.0%
Sandbag Lunges 00:00 06:35 to 06:35 0.0%
Run Total 00:00 48:17 to 48:17 0.0%

Splits Time

Rawlinson Dave Perfect Race
Splits Total Average Total
Running 1 05:45 00:00 05:21 +00:24 00:00 +00:00
Ski Erg 04:31 05:45 04:46 -00:15 05:21 +00:24
Running 2 05:09 10:16 05:55 -00:46 10:07 +00:09
Sled Push 03:01 15:25 03:40 -00:39 16:02 -00:37
Running 3 05:37 18:26 06:33 -00:56 19:42 -01:16
Sled Pull 07:15 24:03 06:24 +00:51 26:15 -02:12
Running 4 05:52 31:18 06:33 -00:41 32:39 -01:21
Burpees Broad Jump 07:42 37:10 07:24 +00:18 39:12 -02:02
Running 5 06:02 44:52 06:49 -00:47 46:36 -01:44
Rowing 05:11 50:54 05:17 -00:06 53:25 -02:31
Running 6 05:57 56:05 06:38 -00:41 58:42 -02:37
Farmers Carry 02:27 01:02:02 02:41 -00:14 01:05:20 -03:18
Running 7 06:00 01:04:29 06:38 -00:38 01:08:01 -03:32
Sandbag Lunges 06:35 01:10:29 06:54 -00:19 01:14:39 -04:10
Running 8 07:58 01:17:04 08:08 -00:10 01:21:33 -04:29
Wall Balls 16:04 01:25:02 08:51 +07:13 01:29:41 -04:39
Roxzone 07:23 01:48:20 09:48 -02:25 01:48:20
Based on 835 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Dave! First off, massive respect for tackling the 2024 Hong Kong HYROX event. With an overall time of 01:48:20, you’ve placed in the top 28% of 2712 athletes and secured 25th in your age group. Not too shabby, my friend! 🏆

One of the standout features of your performance is your stellar total running time of 48:17, which is a solid 4:28 faster than average. It shows you’ve got a runner's edge, and it’s clear you know how to haul ass on the track! Your best running lap of 5:09 is impressive, but let’s talk about pacing. It looks like you kicked off a bit slower with your first running segment (5:45), which might have set the tone for later segments. A little more confidence in the start could help you maintain that killer pace throughout.

With your overall performance leaning more towards running than strength, you’ve got a hybrid athlete profile. However, there’s certainly room for improvement in those strength-based segments. Let’s dig into the specifics!

Segments to Improve:

Here are the segments where you could really turn things around:

  • Wall Balls: Ouch! A time of 16:04 is a serious area for growth. The wall balls are often a make-or-break exercise in HYROX. Focus on technique first—aim for a consistent squat depth and a powerful, explosive throw. Try incorporating high-rep wall ball workouts into your routine, focusing on maintaining good form. Example: 3 rounds of 15-20 reps at a moderate weight with a focus on speed.
  • Sled Pull: Clocking in at 7:15, this segment was a bit of a slow crawl. To improve, work on your pulling technique—keep your chest up, engage your core, and use your legs efficiently. Incorporate sled pulls into your training, aiming for short, intense pulls over various distances. Aim for 5 rounds of 20 meters, resting 60 seconds between pulls.
  • Burpees Broad Jump: A time of 7:42 here is room for improvement. These can be exhausting, so practice transitioning smoothly from the burpee to the jump. Try doing sets of burpees followed by broad jumps—for instance, 10 burpees followed by a broad jump, focusing on quick recovery and fluid motion.
  • Sandbag Lunges: At 6:35, you're holding your own, but there’s room to shave time. Strengthen your lunge technique and ensure your knee doesn't extend past your toes. Include weighted lunges in your routine: 4 sets of 10 lunges per leg with a moderate weight to build strength and endurance.
Race Strategies:

Now that we’ve pinpointed those segments, let’s talk strategies for race day:

  • Pacing: Start strong but controlled. You’ve proven you can run fast, so trust your fitness. Consider aiming for a pace that’s closer to your average or slightly above for the first run segment. You’ve got this!
  • Transitions: You’ve got a Roxzone time of 7:23, which is 2:23 faster than average. That’s a win! But let’s keep working on making those transitions as seamless as possible. Practice quick changes between segments during your training, aiming for efficiency.
  • Keep Hydrated: It sounds basic, but hydration is key to performance. Make sure you’re well-hydrated leading up to the event and during the race as well.
  • Visualize Success: Spend time visualizing yourself crushing each segment. Picture yourself powering through wall balls and lunges with confidence. The mind is a powerful tool!
Conclusion:

Dave, you’ve got a lot of potential just waiting to be unleashed! Remember, “Success isn’t just about what you accomplish in your life, it’s about what you inspire others to do.” So keep pushing, keep training, and keep inspiring those around you. 💥

Don’t forget to have a few laughs along the way—after all, if you don’t enjoy the process, you’re just running in circles! Keep working on those strength segments, and soon enough, you’ll be out there not just running the race but owning it! 💪

Stay strong, and let’s get after it! You’ve got this! - The Rox-Coach

Similar Athletes
SklavosCreevey Jonathon 2024 Singapore National Stadium 01:48:18
Collins Mark 2024 Melbourne 01:48:24
Santiago Deejay 2023 Anaheim 01:48:26
Sotoodeh Mehrzad 2023 Los Angeles 01:48:40
Khoshnoud Helmut 2024 Hamburg 01:48:09
Byrne Jp 2023 New York 01:48:32
Guarneri Fabio 2023 Milan 01:47:52
Kwak David 2024 Rotterdam 01:48:23
Monzon Carlos 2024 Madrid 01:48:14
Rasch Josh 2022 Dallas 01:48:06

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download