Harris Duncan Hyrox Result

Dive into this athlete’s performance at 2024 Hamburg 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 215 similar athletes.

Performance Highlights

GBR GBR Flag Men 50-54 #160032 02:07:55 63rd in AG | Top 96.9% 1230th | Top 98.6%
-06:34
56:07
Run Total
-00:48
07:01
Avg. Lap
-00:22
05:44
Best Lap
+07:00
01:00:39
Workout Total
+00:52
07:34
Avg. Workout
-00:26
11:13
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.
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 215 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 215 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Harris Duncan'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 Harris Duncan'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 215 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 Harris Duncan'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 Harris Duncan'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 09:15. Check the detail of the improvement plan below.

04:28 Potential Improvement 48.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 04:28 12:54 to 08:26 48.3%
Wall Balls 01:56 12:15 to 10:19 20.9%
Sled Push 00:58 05:17 to 04:19 10.5%
Sled Pull 00:57 08:16 to 07:19 10.3%
Farmers Carry 00:42 03:49 to 03:07 7.6%
Rowing 00:14 05:48 to 05:34 2.5%
Ski Erg 00:00 04:41 to 04:41 0.0%
Sandbag Lunges 00:00 07:39 to 07:39 0.0%
Run Total 00:00 56:07 to 56:07 0.0%

Splits Time

Harris Duncan Perfect Race
Splits Total Average Total
Running 1 05:15 00:00 05:50 -00:35 00:00 +00:00
Ski Erg 04:41 05:15 05:00 -00:19 05:50 -00:35
Running 2 05:44 09:56 07:00 -01:16 10:50 -00:54
Sled Push 05:17 15:40 04:07 +01:10 17:50 -02:10
Running 3 06:25 20:57 07:44 -01:19 21:57 -01:00
Sled Pull 08:16 27:22 07:25 +00:51 29:41 -02:19
Running 4 06:45 35:38 07:39 -00:54 37:06 -01:28
Burpees Broad Jump 12:54 42:23 08:49 +04:05 44:45 -02:22
Running 5 07:42 55:17 08:06 -00:24 53:34 +01:43
Rowing 05:48 01:02:59 05:39 +00:09 01:01:40 +01:19
Running 6 06:53 01:08:47 07:57 -01:04 01:07:19 +01:28
Farmers Carry 03:49 01:15:40 03:00 +00:49 01:15:16 +00:24
Running 7 07:30 01:19:29 07:57 -00:27 01:18:16 +01:13
Sandbag Lunges 07:39 01:26:59 08:28 -00:49 01:26:13 +00:46
Running 8 09:57 01:34:38 10:24 -00:27 01:34:41 -00:03
Wall Balls 12:15 01:44:35 11:11 +01:04 01:45:05 -00:30
Roxzone 11:13 02:07:55 11:39 -00:26 02:07:55
Based on 215 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Duncan Harris showcased a commendable performance in the 2024 Hamburg HYROX race. He ranked in the top 98% of all athletes and the top 96% in his age group, which is a remarkable achievement. Duncan's running performance was particularly impressive, with a total running time of 00:56:07, which is 06:19 faster than the average timing. He also started the race on a strong note, with the first four running segments faster than the average. This shows that Duncan has a runner profile, indicating a strong ability in long-distance running. However, it also shines a light on the potential for improvement in strength-based exercises, where he lost some time compared to the average.

Segments to Improve:

  • Burpees Broad Jump: Duncan's time was significantly slower than the average. To improve in this area, he should incorporate more plyometric exercises into his training routine, such as box jumps, tuck jumps, and jump squats. These exercises will help to increase strength and explosiveness, which are crucial for this segment.
  • Wall Balls: Duncan's slower performance in this segment indicates a need for improvement in lower body strength and endurance. Squats, lunges, and deadlifts can aid in building the necessary muscle mass and stamina for this segment. Also, practicing the exact movement of a wall ball throw can help to improve form and efficiency of motion.
  • Sled Push and Sled Pull: These segments demand high strength and power. Duncan could benefit from incorporating more strength and resistance training into his routine, particularly focusing on the legs and core. Exercises like weighted squats, farmer's walks, and resistance band training could be beneficial.
  • Farmers Carry: This segment requires grip strength and core stability. Duncan could work on exercises like deadlifts, wrist curls, and plank variations to improve in this area.

Race Strategies:

Duncan should focus on pacing himself throughout the race. His tendency to start off quickly could lead to early fatigue, affecting his performance in strength-based segments later in the race. He should aim for a steady pace in the initial running segments, conserving energy for the more demanding exercises. Additionally, improving transition times in the roxzone could significantly lower his overall time. Practicing transitions between running and strength exercises during training could help in achieving this. Lastly, focusing on maintaining a proper form during strength exercises could prevent unnecessary energy expenditure and potential injuries.

Similar Athletes
Beers Florian 2019 Hamburg 02:07:47
Rios Carlos 2023 Miami 02:08:09
Nitsche Hannes 2022 Berlin 02:07:45
Gallacher Rob 2023 London 02:08:06
Hamel Gregory 2024 Vienna - European Championship 02:07:42
Trinidad Nesta Amado 2023 Bilbao 02:08:25
Turner Joel 2024 Melbourne 02:08:06
Lohse Markus 2019 Hamburg 02:08:23
Cooke Christopher 2021 Chicago 02:08:21
Hutton Gordon 2022 London 02:08:03

Measure Your Performance Against Top Athletes

Other Results from this athlete
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