Dodson Sam Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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

GBR GBR Flag Men 40-44 #163029 01:30:25 187th in AG | Top 75.4% 1073rd | Top 74.8%
+00:31
45:07
Run Total
+00:04
05:38
Avg. Lap
-00:14
04:30
Best Lap
+02:22
40:45
Workout Total
+00:18
05:05
Avg. Workout
-02:49
04:39
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 Dodson Sam'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 Dodson Sam'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 Dodson Sam'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 Dodson Sam'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 06:18. Check the detail of the improvement plan below.

02:31 Potential Improvement 39.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:31 09:10 to 06:39 39.9%
Sandbag Lunges 02:06 07:21 to 05:15 33.3%
Run Total 01:13 45:07 to 43:54 19.3%
Farmers Carry 00:14 02:26 to 02:12 3.7%
Burpees Broad Jump 00:13 05:45 to 05:32 3.4%
Rowing 00:01 04:53 to 04:52 0.3%
Ski Erg 00:00 04:28 to 04:28 0.0%
Sled Push 00:00 02:45 to 02:45 0.0%
Sled Pull 00:00 03:57 to 03:57 0.0%

Splits Time

Dodson Sam Perfect Race
Splits Total Average Total
Running 1 05:28 00:00 04:45 +00:43 00:00 +00:00
Ski Erg 04:28 05:28 04:31 -00:03 04:45 +00:43
Running 2 05:04 09:56 05:09 -00:05 09:16 +00:40
Sled Push 02:45 15:00 03:04 -00:19 14:25 +00:35
Running 3 05:29 17:45 05:37 -00:08 17:29 +00:16
Sled Pull 03:57 23:14 05:16 -01:19 23:06 +00:08
Running 4 05:25 27:11 05:37 -00:12 28:22 -01:11
Burpees Broad Jump 05:45 32:36 05:48 -00:03 33:59 -01:23
Running 5 05:55 38:21 05:49 +00:06 39:47 -01:26
Rowing 04:53 44:16 04:56 -00:03 45:36 -01:20
Running 6 05:45 49:09 05:39 +00:06 50:32 -01:23
Farmers Carry 02:26 54:54 02:18 +00:08 56:11 -01:17
Running 7 07:33 57:20 05:38 +01:55 58:29 -01:09
Sandbag Lunges 07:21 01:04:53 05:30 +01:51 01:04:07 +00:46
Running 8 04:30 01:12:14 06:20 -01:50 01:09:37 +02:37
Wall Balls 09:10 01:16:44 07:00 +02:10 01:15:57 +00:47
Roxzone 04:39 01:30:25 07:28 -02:49 01:30:25
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sam Dodson's performance in the 2024 Sports Direct HYROX London race places him solidly in the top 39% of all athletes and within his age group, which is commendable. A detailed look at his results shows that Sam has a balanced profile with a slight inclination towards strength exercises, evident from his faster-than-average completion times in the Ski Erg, Sled Push, Sled Pull, and Rowing exercises. However, his total running time, being slightly slower than average, indicates room for improvement in endurance and running efficiency. Notably, Sam's ability to maintain pace and energy through the Roxzone with a significantly faster transition time suggests excellent overall fitness and transition efficiency. However, a potential pacing issue is observed, as indicated by the substantial time lost in later running segments and strength exercises such as Wall Balls and Sandbag Lunges.

Segments to Improve:

  • Wall Balls: Sam's performance in Wall Balls was notably below average, indicating a potential lack of explosive power and muscular endurance. To improve:
    • Integrate plyometric exercises such as jump squats and box jumps to increase explosive power.
    • Incorporate high-repetition kettlebell thrusters to build endurance and simulate the Wall Ball movement.
    • Practice Wall Balls with a focus on form, specifically the depth of the squat and the efficiency of the throw, to ensure minimal energy wastage.
  • Sandbag Lunges: A significant slowdown in this segment suggests a need for enhanced lower body strength and endurance. Training suggestions include:
    • Lunges with progressive overload: Start with bodyweight and gradually add weight to build strength and endurance.
    • Incorporate unilateral exercises such as single-leg deadlifts to improve balance and core stability, vital for efficient sandbag lunges.
    • Endurance-focused leg workouts, mixing high-rep squats, and lunges to improve muscular endurance.
  • Running Efficiency: Given the slower total running time, focusing on running efficiency is crucial. To enhance running performance:
    • Include interval training to improve cardiovascular endurance and speed, such as 400m repeats with rest intervals.
    • Long, slow distance runs to increase aerobic capacity and overall running efficiency.
    • Drills focusing on running form, such as high knees and butt kicks, to improve running mechanics.

Race Strategies:

  • Pacing Strategy: Given the apparent pacing issue, particularly in the later stages of the race, Sam should adopt a more conservative start, allowing for a stronger finish. Utilizing a running watch to monitor pace and setting target splits for each segment can help maintain an even effort throughout the race.
  • Transition Efficiency: Although Sam excelled in the Roxzone, continual practice of transitions between exercises can further minimize downtime. Simulating race conditions in training, including the setup of equipment for quick transitions, can be beneficial.
  • Nutrition and Hydration: Proper nutrition and hydration before and during the race can significantly impact performance, especially in endurance segments. Experimenting with different strategies during training to find what works best can help avoid issues on race day.

By focusing on these areas of improvement and employing strategic race strategies, Sam Dodson has the potential to significantly enhance his performance in future HYROX races, leveraging his strengths while addressing his weaknesses for a more balanced and competitive profile.

Similar Athletes
Díez Oscar 2024 Turin 01:30:22
Woodbury Trent 2023 Stockholm 01:30:45
Dengg Michael 2024 Stuttgart 01:30:09
Turner Ollie 2023 Glasgow 01:30:15
Bernabei Francesco 2024 Milan 01:30:40
Garcia Jovany 2024 Ciudad de Mexico 01:29:58
Parker Liam 2024 Birmingham 01:30:29
Koenig Dim 2024 Marseille 01:30:38
Collins Mark 2023 Sydney 01:30:39
Rossi Simone 2024 Stockholm 01:30:02

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