Dive into this athlete’s performance at 2024 Birmingham 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.
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 Holsey Dean'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 Holsey Dean'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 Holsey Dean'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 Holsey Dean'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
05:41.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dean Holsey, competing in the 35-39 age group category, displayed an impressive performance, ranking in the top 60% in his age group and the top 55% of 4107 athletes overall. His overall time for the Hyrox race was 01:42:06, with a total running time of 00:45:01. This running time indicates a strong runner's profile, as it's 04:58 faster than the average.
Overall, Dean started the race a bit slower than average on Running 1 but made up for it quite quickly in the subsequent stages. His strength lies in running, as he consistently outperformed the average times from Running 2 to Running 7. His best running lap was clocked at 00:05:09.
Segments to Improve:
Burpees Broad Jump: This was Dean's weakest segment, finishing 05:29 slower than the average. To improve this, Dean could incorporate more plyometric exercises into his training, such as box jumps and power skips, to increase his power and explosiveness. Additionally, practicing burpees separately can improve his efficiency and speed in this movement.
Roxzone: Dean's Roxzone time was 01:43 slower than the average, indicating more rest or longer transition time. To reduce this time, Dean should focus on improving his overall fitness and transition speed. High-intensity interval training (HIIT) workouts can be beneficial in this regard. Also, practicing transitions between exercises can help streamline this process and save valuable time during the race.
Wall Balls: Although Dean was faster than the average in this segment, there is still room for improvement. To enhance his Wall Balls performance, he could work on his squat and thrust technique, emphasizing full hip extension for a more efficient movement. Incorporating strength training, particularly squats and overhead press, could also boost his performance in this segment.
Race Strategies:
While Dean's running is a clear strength, he could benefit from a more conservative start, aiming to maintain a steady pace throughout the race rather than starting slow and then increasing speed. This pacing strategy could help him conserve energy for the more challenging segments later in the race.
Additionally, focusing on quick transitions between exercises could significantly improve his overall time. This includes not only physical transitions but also mental readiness to quickly shift focus between different types of movements.
Lastly, considering his strength in running, Dean could benefit from an increased focus on strength training to balance his overall performance. This includes not only the specific exercises mentioned above but also a general strength routine targeting all major muscle groups.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men