Duroe David
Hyrox Result
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
422 similar athletes.
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 422 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 422 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Duroe David'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 Duroe David'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 422 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 Duroe David'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 Duroe David'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
09:24.
Check the detail of the improvement plan below.
06:15
Potential Improvement
66.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
David Duroe demonstrated an impressive performance in the 2024 Birmingham HYROX race, finishing in the top 63% of all athletes and within the top 59% of his age group (60-64). His overall time was 01:59:03 which showcases his decent endurance and fitness levels. His total running time of 00:47:36 was faster than average by a notable 10:17 minutes, indicating that he possesses a strong runner profile. However, there seems to be room for improvement in his pacing strategy as he started slower than the average in running 1 but managed to pick up the pace significantly in the subsequent segments.
Segments to Improve
- Wall Balls: This segment was significantly slower than average by 06:18. To improve in this area, David should incorporate more functional fitness and strength training into his routine. Wall ball specific drills could include sets of high repetition wall ball shots, focusing on squat depth and throw accuracy. Additionally, general strength exercises such as squats and lunges could help improve overall lower body strength needed for this segment.
- Roxzone: David's time in this segment was slower than average by 01:57. This suggests that transition times and overall fitness could be improved. Incorporating interval training into his running routine could help increase his cardiovascular fitness, allowing him to recover more quickly between segments. Practicing transitions between exercises could also help cut down on lost time in the roxzone.
- Burpees Broad Jump: This segment was slower than average by 02:29. To improve, David should focus on plyometric exercises such as box jumps or jump squats. These will enhance explosive strength needed for the broad jump. For burpees, ensuring correct form and efficiency in the movement can increase speed and stamina.
Race Strategies
David should consider pacing himself more conservatively during the beginning of the race. Starting off too fast could lead to early fatigue and slower times in later segments. He could also focus on maintaining a steady rhythm during strength-based exercises to avoid burnout. Furthermore, improving transition times can significantly reduce the overall time. This could be done through specific transition drills and also by ensuring proper hydration and nutrition during the race to maintain energy levels.
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