Fox Darren Hyrox Result

Dive into this athlete’s performance at 2023 Melbourne 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

AUS AUS Flag Men 55-59 #114017 01:24:24 4th in AG | Top 44.4% 225th | Top 41.9%
+00:07
42:19
Run Total
+00:01
05:17
Avg. Lap
+00:18
04:47
Best Lap
+01:08
36:42
Workout Total
+00:09
04:35
Avg. Workout
-01:09
05:29
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 Fox Darren'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 Fox Darren'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 Fox Darren'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 Fox Darren'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 04:27. Check the detail of the improvement plan below.

01:23 Potential Improvement 31.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:23 07:18 to 05:55 31.1%
Run Total 01:10 42:19 to 41:09 26.2%
Farmers Carry 00:36 02:37 to 02:01 13.5%
Sandbag Lunges 00:36 05:20 to 04:44 13.5%
Burpees Broad Jump 00:29 05:22 to 04:53 10.9%
Rowing 00:13 04:55 to 04:42 4.9%
Ski Erg 00:00 04:21 to 04:21 0.0%
Sled Push 00:00 02:29 to 02:29 0.0%
Sled Pull 00:00 04:20 to 04:20 0.0%

Splits Time

Fox Darren Perfect Race
Splits Total Average Total
Running 1 04:57 00:00 04:34 +00:23 00:00 +00:00
Ski Erg 04:21 04:57 04:25 -00:04 04:34 +00:23
Running 2 04:47 09:18 04:54 -00:07 08:59 +00:19
Sled Push 02:29 14:05 02:52 -00:23 13:53 +00:12
Running 3 04:58 16:34 05:21 -00:23 16:45 -00:11
Sled Pull 04:20 21:32 04:51 -00:31 22:06 -00:34
Running 4 05:12 25:52 05:19 -00:07 26:57 -01:05
Burpees Broad Jump 05:22 31:04 05:12 +00:10 32:16 -01:12
Running 5 05:33 36:26 05:29 +00:04 37:28 -01:02
Rowing 04:55 41:59 04:47 +00:08 42:57 -00:58
Running 6 05:11 46:54 05:20 -00:09 47:44 -00:50
Farmers Carry 02:37 52:05 02:08 +00:29 53:04 -00:59
Running 7 05:14 54:42 05:20 -00:06 55:12 -00:30
Sandbag Lunges 05:20 59:56 04:59 +00:21 01:00:32 -00:36
Running 8 06:31 01:05:16 05:55 +00:36 01:05:31 -00:15
Wall Balls 07:18 01:11:47 06:20 +00:58 01:11:26 +00:21
Roxzone 05:29 01:24:24 06:38 -01:09 01:24:24
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Darren Fox performed well in the 2023 Melbourne HYROX race, finishing in the top 29% of all athletes and in the top 44% of his age group. His overall time of 01:24:24 is commendable, but there are areas where he can improve to enhance his performance further.

Darren's total running time of 00:42:19 is 01:24 slower than the average time for his finish. This indicates that he may need to focus on improving his overall fitness and transition time in order to decrease the time spent in the roxzone. Additionally, his best running lap time of 00:04:47 shows that he has the potential to improve his running performance.

Segments to Improve


1. Running 1:
Darren's time of 00:04:57 for this segment is 00:33 slower than the average time. To improve this, he can focus on speed and endurance training. Interval training, such as high-intensity interval training (HIIT), can help improve his running pace and overall fitness. Incorporating exercises like sprints, hill repeats, and fartlek training will also enhance his speed and endurance.

2. Wall Balls:
Darren's time of 00:07:18 for this segment is 00:55 slower than the average time. To improve his performance in wall balls, he should focus on strength training exercises that target the muscles used in this movement, such as squats and overhead presses. Additionally, practicing wall balls with proper form and technique will help him increase efficiency and speed.

3. Burpees Broad Jump:
Darren's time of 00:05:22 for this segment is 00:31 slower than the average time. To improve his performance, he can incorporate plyometric exercises into his training routine. Exercises like box jumps, squat jumps, and burpees will help improve his explosive power and speed in the broad jump portion of this segment.

4. Running 8:
Darren's time of 00:06:31 for this segment is 00:29 slower than the average time. To improve his running performance in this segment, he should focus on endurance training. Long-distance runs at a steady pace, as well as tempo runs, will help improve his endurance and speed. Incorporating hill training and interval training can also enhance his overall running performance.

5. Farmers Carry:
Darren's time of 00:02:37 for this segment is 00:26 slower than the average time. To improve his performance in the farmers carry, he can focus on grip strength and overall strength training. Exercises like deadlifts, farmer's walks, and forearm exercises will help improve his grip strength and endurance.

6. Sandbag Lunges:
Darren's time of 00:05:20 for this segment is 00:24 slower than the average time. To improve his performance in sandbag lunges, he should focus on lower body strength training. Exercises like lunges, squats, and step-ups will help strengthen the muscles used in this movement. Additionally, practicing lunges with proper form and technique will increase efficiency and speed.

7. Rowing:
Darren's time of 00:04:55 for this segment is 00:13 slower than the average time. To improve his rowing performance, he should focus on improving his technique and increasing his power output. Incorporating rowing intervals into his training routine, along with strength exercises targeting the muscles used in rowing, will help enhance his rowing performance.

Strategies


During the race, Darren should implement the following strategies for better performance:

1. Pacing:
It is important for Darren to maintain a consistent and sustainable pace throughout the race. Starting too fast can lead to fatigue and decreased performance in later segments. By pacing himself properly, he can ensure he has enough energy and strength to excel in each segment.

2. Transitions:
Darren should focus on minimizing the time spent in the roxzone by improving his overall fitness and transition time. Practicing quick and efficient transitions between segments will help him save time and maintain momentum throughout the race.

3. Mental Preparation:
Mental toughness plays a crucial role in endurance races like HYROX. Darren should develop strategies to stay focused and motivated during the race. Visualization techniques, positive self-talk, and setting small goals throughout the race can help him stay mentally strong and perform at his best.

4. Pre-race Preparation:
Adequate rest, nutrition, and hydration are essential for optimal performance. Darren should ensure he gets enough sleep, follows a well-balanced diet, and hydrates properly leading up to the race. This will provide him with the energy and fuel needed to perform at his best.

By implementing these strategies and focusing on the identified areas of improvement, Darren can enhance his performance in future races and continue to excel in the HYROX competition.

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
Similar Athletes
Bonner Benny 2024 Dublin 01:24:47
Mackie James 2024 Manchester 01:24:23
Sargeant Rodney 2024 Taipei 01:24:45
Nagyvaradi Gabor 2024 Manchester 01:24:50
Tierney Peter 2023 Dublin 01:24:16
Wallén Robin 2024 Malaga 01:24:21
Ang Alan 2024 Singapore 01:24:04
Breen Jim 2024 Chicago Navy Pier 01:24:41
Rashed Suhail 2024 Dubai 01:24:46
Rayner Dave 2023 Manchester 01:24:13

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Brisbane 01:22:51
2024 Sydney 01:20:02
2024 Melbourne 01:20:01

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