Liston Dean Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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

IRL IRL Flag Men 30-34 #115033 01:24:46 98th in AG | Top 66.2% 393rd | Top 56.5%
+02:12
44:33
Run Total
+00:17
05:34
Avg. Lap
+00:37
05:08
Best Lap
-00:48
34:57
Workout Total
-00:06
04:22
Avg. Workout
-01:23
05:20
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 Liston 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 Liston 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 Liston 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 Liston 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 04:50. Check the detail of the improvement plan below.

03:14 Potential Improvement 66.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:14 44:33 to 41:19 66.9%
Ski Erg 00:34 04:56 to 04:22 11.7%
Sandbag Lunges 00:26 05:12 to 04:46 9.0%
Wall Balls 00:26 06:24 to 05:58 9.0%
Rowing 00:10 04:53 to 04:43 3.4%
Sled Push 00:00 02:36 to 02:36 0.0%
Sled Pull 00:00 04:17 to 04:17 0.0%
Burpees Broad Jump 00:00 04:45 to 04:45 0.0%
Farmers Carry 00:00 01:54 to 01:54 0.0%

Splits Time

Liston Dean Perfect Race
Splits Total Average Total
Running 1 03:47 00:00 04:35 -00:48 00:00 +00:00
Ski Erg 04:56 03:47 04:25 +00:31 04:35 -00:48
Running 2 05:08 08:43 04:55 +00:13 09:00 -00:17
Sled Push 02:36 13:51 02:51 -00:15 13:55 -00:04
Running 3 05:24 16:27 05:21 +00:03 16:46 -00:19
Sled Pull 04:17 21:51 04:52 -00:35 22:07 -00:16
Running 4 05:30 26:08 05:20 +00:10 26:59 -00:51
Burpees Broad Jump 04:45 31:38 05:14 -00:29 32:19 -00:41
Running 5 05:51 36:23 05:30 +00:21 37:33 -01:10
Rowing 04:53 42:14 04:47 +00:06 43:03 -00:49
Running 6 05:40 47:07 05:21 +00:19 47:50 -00:43
Farmers Carry 01:54 52:47 02:09 -00:15 53:11 -00:24
Running 7 06:06 54:41 05:20 +00:46 55:20 -00:39
Sandbag Lunges 05:12 01:00:47 05:02 +00:10 01:00:40 +00:07
Running 8 07:11 01:05:59 05:56 +01:15 01:05:42 +00:17
Wall Balls 06:24 01:13:10 06:25 -00:01 01:11:38 +01:32
Roxzone 05:20 01:24:46 06:43 -01:23 01:24:46
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dean Liston delivered a commendable performance at the 2024 Sydney Hyrox race, securing an overall rank of 393, placing him in the top 37% of competitors. In his age group, he ranked 98th, which places him in the top 41%. His total race time was 01:24:46, with a total running time of 00:44:33, which is 01:52 slower than the average. This indicates that Dean's strengths lie more in strength-based exercises rather than running.

Dean's initial running segments were strong, particularly Running 1, where he clocked 00:03:47, making it 00:45 faster than average. However, as the race progressed, his running performance started to decline, suggesting he may have started too fast and encountered fatigue. Dean demonstrates a hybrid athlete profile with notable strength in exercises like the Sled Push, Sled Pull, and Farmers Carry, where he performed significantly better than average.

Segments to Improve

  • Running Performance: Dean's running time overall was slower than average, particularly in the latter stages. To improve, Dean should focus on enhancing his running endurance and pacing strategy. Incorporating interval training and long-distance runs into his routine will build stamina and improve his pacing.
  • Wall Balls: Although only slightly slower than average, there's room for improvement. Focus on proper form to increase efficiency. Exercises like overhead squats and medicine ball throws can enhance power and form.
  • Sandbag Lunges: Dean was slower in this segment. Incorporating lunges with added resistance, such as weighted lunges, can help build strength and improve performance.
  • Ski Erg: Improving technique by focusing on the pull phase and engaging the core can reduce time. Training drills should include high-intensity interval sessions on the Ski Erg to enhance power and endurance.
  • Burpees Broad Jump: While faster than average, further improvements can be made with plyometric training to increase explosive power. Box jumps and burpee variations can be beneficial.

Race Strategies

  • Pacing Strategy: Dean should aim for a more consistent pace throughout the race to avoid fatigue in later segments. A balanced start will ensure he's not excessively exerting himself in the initial stages.
  • Focus on Transitions: Although his Roxzone time was faster than average, maintaining efficient transitions is crucial. Practice quick transitions between exercises to save valuable seconds.
  • Compromised Running Training: Since running after strength exercises was challenging, incorporate compromised running drills into training. This involves running immediately after performing intense exercises to mimic race conditions.
Similar Athletes
Wilson Joshua 2024 London 01:24:55
Cory Ryan 2023 Chicago - North American Open Championship 01:24:30
Duddy Ed 2022 New York 01:24:58
Smith Gary 2023 Melbourne 01:24:45
Pearson Richard 2024 Manchester 01:24:50
Rottstädt Max 2019 Nürnberg 01:25:03
Viney Oliver 2024 Manchester 01:24:20
Davies Owen 2022 Frankfurt 01:25:01
Wanjai Phatharaphol 2024 Singapore National Stadium 01:24:33
Ramirez Rodrigo 2024 Mexico City 01:25:12

Measure Your Performance Against Top Athletes

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