Dunn Aaron Hyrox Result

Dive into this athlete’s performance at 2024 Manchester 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 633 similar athletes.

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Performance Highlights

GBR Flag Dunn Aaron Man Men 35-39 #113017 01:04:26 7th in AG | Top 2.6% 24th | Top 1.8%
-00:23
32:31
Run Total
-00:03
04:03
Avg. Lap
+00:08
03:47
Best Lap
+00:32
27:42
Workout Total
+00:04
03:27
Avg. Workout
-00:12
04:13
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.

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The chart has 1 Y axis displaying values. Data ranges from 2 to 35.
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The chart has 1 Y axis displaying values. Data ranges from 2 to 35.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 219 to 265.
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Based on 633 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 Y axis displaying values. Data ranges from 92 to 264.
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Based on 633 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -12 to 41.
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Based on 633 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3866 to 4690.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 864.
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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 his 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 02:42. Check the detail of the improvement plan below.

00:49 Potential Improvement 30.2% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 8651.
CurrentTarget
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sled Push 00:49 (From 02:36 to 01:47) 30.2%
Sled Pull 00:27 (From 03:37 to 03:10) 16.7%
BBJ 00:26 (From 03:30 to 03:04) 16.0%
Wall Balls 00:18 (From 04:21 to 04:03) 11.1%
Ski Erg 00:14 (From 04:10 to 03:56) 8.6%
Sandbag Lunges 00:14 (From 03:33 to 03:19) 8.6%
Rowing 00:10 (From 04:23 to 04:13) 6.2%
Farmers Carry 00:04 (From 01:32 to 01:28) 2.5%
Run Total 00:00 (From 32:31 to 32:31) 0.0%

Splits Time

Dunn Aaron Perfect Race
Splits Total Average Total
Running 1 03:47 00:00 03:42 +00:05 00:00 +00:00
Ski Erg 04:10 03:47 04:05 +00:05 03:42 +00:05
Running 2 03:59 07:57 03:54 +00:05 07:47 +00:10
Sled Push 02:36 11:56 02:17 +00:19 11:41 +00:15
Running 3 04:02 14:32 04:08 -00:06 13:58 +00:34
Sled Pull 03:37 18:34 03:30 +00:07 18:06 +00:28
Running 4 04:06 22:11 04:08 -00:02 21:36 +00:35
Burpees Broad Jump 03:30 26:17 03:22 +00:08 25:44 +00:33
Running 5 04:06 29:47 04:14 -00:08 29:06 +00:41
Rowing 04:23 33:53 04:19 +00:04 33:20 +00:33
Running 6 04:00 38:16 04:10 -00:10 37:39 +00:37
Farmers Carry 01:32 42:16 01:39 -00:07 41:49 +00:27
Running 7 04:11 43:48 04:10 +00:01 43:28 +00:20
Sandbag Lunges 03:33 47:59 03:34 -00:01 47:38 +00:21
Running 8 04:20 51:32 04:25 -00:05 51:12 +00:20
Wall Balls 04:21 55:52 04:24 -00:03 55:37 +00:15
Roxzone 04:13 01:04:26 04:25 -00:12 01:04:26
Based on 633 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

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Overall Performance

Aaron Dunn's performance in the 2024 Manchester HYROX race places him as a highly competitive athlete within the top 1% of participants, showcasing remarkable endurance and strength across various disciplines. With an overall rank of 24 out of 1910 athletes and 7th in his age group, Aaron's results are impressive. His total running time was 00:32:31, which is 00:12 faster than the average, indicating a strong runner profile. However, this also suggests that there might be room for improvement in his strength exercises to achieve a more balanced athlete profile. Aaron demonstrated particular prowess in segments like the Sled Push, Sled Pull, Farmers Carry, Running 6, Running 8, and Wall Balls, where he outperformed the average times. Nevertheless, areas such as the Burpees Broad Jump, Ski Erg, and Rowing showed slower times than average, highlighting potential areas for targeted improvement. The Roxzone time also indicates that transitions and overall fitness could be enhanced for a more seamless performance between exercise zones.

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Segments to Improve

### 1. Burpees Broad Jump:
- Analysis: This was Aaron's most significant time loss, being 00:26 slower than the average. This indicates a potential lack of explosive power and/or endurance in performing high-repetition plyometric movements.
- Advice: To improve, Aaron should integrate plyometric exercises into his routine, focusing on improving explosive power and muscular endurance. Exercises like box jumps, squat jumps, and plyometric push-ups can be beneficial. Additionally, practicing burpees with a focus on minimizing ground contact time and maximizing jump distance will directly translate to better performance in this segment. A drill that mimics the burpee broad jump's rhythm and intensity can help in building specific endurance.

### 2. Ski Erg:
- Analysis: Being 00:09 slower than average suggests room for improvement in both technique and upper body endurance.
- Advice: Aaron should work on his Ski Erg technique, focusing on engaging his core and utilizing a full range of motion to maximize power output. Interval training on the Ski Erg can improve cardiovascular endurance and muscular stamina in the upper body. Incorporating exercises like pull-ups, kettlebell swings, and deadlifts can also build the necessary strength and endurance in the muscles involved.

### 3. Rowing:
- Analysis: Aaron's rowing split was 00:10 slower than average, indicating potential weaknesses in rowing technique or leg and core strength.
- Advice: Technique refinement is crucial for efficient rowing. Aaron should focus on improving his stroke efficiency, ensuring a strong leg drive and maintaining a solid core to transfer power effectively. Low-rate, high-intensity rowing intervals can help build power, while longer, steady-state sessions can improve endurance. Supplemental exercises such as squats, lunges, and planks will strengthen the legs and core, directly benefiting rowing performance.

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Strategies

### 1. Pacing:
- Strategy: Given Aaron's strong runner profile, he should leverage this strength by maintaining a brisk but sustainable pace during running segments, conserving energy for exercises where he's less strong. For strength exercises, a steady, methodical approach can help minimize fatigue and maintain consistency across all segments.

### 2. Transitions (Roxzone):
- Strategy: Improving transition times can significantly reduce overall race time. Aaron should practice quick transitions between running and exercises in training, focusing on efficient movement and minimizing rest. This could involve specific drills that simulate race conditions, transitioning immediately from a running effort to an exercise station without pause.

### 3. Technique Focus:
- Strategy: For exercises where Aaron has room for improvement, dedicating part of his training to technique work can yield significant time savings. This includes sessions with a coach or using video analysis to refine movement patterns, ensuring that every action is as efficient as possible.

### 4. Endurance and Strength Balance:
- Strategy: Incorporating a balanced training regimen that equally focuses on building endurance and strength will create a more well-rounded athlete profile. This involves integrating strength training sessions focused on weak areas, combined with endurance runs and interval training to maintain his running prowess.

By addressing these specific areas of improvement and implementing strategic race strategies, Aaron Dunn can expect to see significant enhancements in his overall performance, potentially achieving even higher rankings in future HYROX events.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 59.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 59.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Tielie David 2024 Maastricht 01:04:42
Gaber Dré 2023 Rotterdam 01:04:53
Vink Arne 2023 Rimini 01:04:49
Sayers Michael 2024 London 01:04:40
González Álvarez Jorge 2022 Valencia 01:04:24
Kaspar Tobias 2023 Hamburg 01:03:59
Gibson Allen 2024 Dublin 01:04:28
Paustian Till 2022 Hamburg 01:04:40
Hamilton David 2024 Glasgow 01:04:35
Bourne Daniel 2024 Manchester 01:04:09
Other Results from this athlete
2023 London Dunn Aaron 01:07:42
2023 World Championships Manchester Dunn Aaron 01:15:20
2022 London Dunn Aaron 01:14:46
2023 London Dunn Aaron 01:05:32
2024 London Dunn Aaron 01:04:13
2024 London Dunn Aaron 01:05:28
2024 Paris Dunn Aaron, Larke Harry 57:24
2025 Manchester Dunn Aaron, Jones Lindsay 01:00:23

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