Season 24/25 2024 Milan (2429) HYROX (2041) Men (1369) Duff Chris

Duff Chris Hyrox Result

Dive into this athlete’s performance at 2024 Milan 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 151 similar athletes.

Performance Highlights

GBR GBR Flag Men 50-54 #134011 02:15:36 57th in AG | Top 100.0% 1344th | Top 98.2%
-03:47
01:01:38
Run Total
-00:27
07:42
Avg. Lap
+00:39
06:47
Best Lap
+05:02
01:02:52
Workout Total
+00:38
07:51
Avg. Workout
-01:23
11:09
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 151 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 151 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Duff Chris'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 Duff Chris'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 151 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 Duff Chris'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 Duff Chris'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 17:01. Check the detail of the improvement plan below.

08:45 Potential Improvement 51.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 08:45 17:37 to 08:52 51.4%
Run Total 03:12 01:01:38 to 58:26 18.8%
Sandbag Lunges 02:55 11:06 to 08:11 17.1%
Wall Balls 02:09 13:03 to 10:54 12.6%
Ski Erg 00:00 04:44 to 04:44 0.0%
Sled Push 00:00 02:43 to 02:43 0.0%
Sled Pull 00:00 06:06 to 06:06 0.0%
Rowing 00:00 05:27 to 05:27 0.0%
Farmers Carry 00:00 02:06 to 02:06 0.0%

Splits Time

Duff Chris Perfect Race
Splits Total Average Total
Running 1 08:16 00:00 06:03 +02:13 00:00 +00:00
Ski Erg 04:44 08:16 05:09 -00:25 06:03 +02:13
Running 2 06:47 13:00 06:51 -00:04 11:12 +01:48
Sled Push 02:43 19:47 04:23 -01:40 18:03 +01:44
Running 3 07:46 22:30 08:05 -00:19 22:26 +00:04
Sled Pull 06:06 30:16 08:24 -02:18 30:31 -00:15
Running 4 07:35 36:22 08:08 -00:33 38:55 -02:33
Burpees Broad Jump 17:37 43:57 09:37 +08:00 47:03 -03:06
Running 5 08:16 01:01:34 08:35 -00:19 56:40 +04:54
Rowing 05:27 01:09:50 05:50 -00:23 01:05:15 +04:35
Running 6 07:39 01:15:17 08:05 -00:26 01:11:05 +04:12
Farmers Carry 02:06 01:22:56 03:13 -01:07 01:19:10 +03:46
Running 7 07:36 01:25:02 08:22 -00:46 01:22:23 +02:39
Sandbag Lunges 11:06 01:32:38 09:07 +01:59 01:30:45 +01:53
Running 8 07:47 01:43:44 11:05 -03:18 01:39:52 +03:52
Wall Balls 13:03 01:51:31 12:07 +00:56 01:50:57 +00:34
Roxzone 11:09 02:15:36 12:32 -01:23 02:15:36
Based on 151 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Chris Duff demonstrated a commendable performance in the 2024 Milan Hyrox race, with a total time of 02:15:36. His running ability is a clear strength, finishing 04:40 faster than the average overall running time, indicating a strong runner profile. His best lap at 00:06:47 further underscores his capability in maintaining a fast pace. However, Chris's overall rank of 1344 and age group rank of 57 suggest there's room for improvement in other areas. He started the race slower than average in his initial running segment, which might have impacted his overall pacing strategy. Chris performs exceptionally well in strength exercises like the Sled Push and Farmers Carry, but struggles with endurance-heavy segments such as Burpees Broad Jump and Sandbag Lunges, indicating a need for improved muscular endurance and efficiency in these areas.

Segments to Improve

  • Burpees Broad Jump:

    The most significant area for improvement, with a time 07:58 slower than average. This segment requires explosive leg strength and cardiovascular endurance. Chris should focus on plyometric training such as box jumps, depth jumps, and squat jumps to enhance explosive power. Incorporate HIIT sessions that combine burpees with short sprints to improve overall endurance and efficiency during this exercise.

  • Sandbag Lunges:

    Chris was 02:15 slower than average in this segment. To improve, focus on strengthening the lower body and core stability. Exercises such as weighted lunges, step-ups, and Bulgarian split squats will be beneficial. Incorporate balance and core exercises like planks and stability ball routines to ensure efficient form and reduce fatigue.

  • Wall Balls:

    With a time 01:03 slower than average, Chris can benefit from improving shoulder and core strength. Incorporate medicine ball throws, thrusters, and overhead presses into his routine. Focus on form correction to ensure efficiency in movement, reducing unnecessary energy expenditure.

  • Roxzone:

    While Chris's Roxzone time was 01:04 faster than average, further improvement can enhance overall performance. Work on transition drills to improve agility and reduce rest time. Include circuit training that mimics race conditions to build the ability to quickly transition between different exercises.

Race Strategies

  • Optimize Pacing: Start at a steady pace that allows for a strong finish. Avoid starting too slow, as seen in Running 1. Aim to maintain a consistent pace throughout the running segments to capitalize on running strength.
  • Energy Management: Focus on conserving energy during strength exercises while maintaining efficiency. Practice breathing techniques to manage exertion levels in endurance-heavy segments.
  • Transition Efficiency: Minimize time spent in transitions by practicing quick setup and breakdown of exercise stations. Rehearse transitions in training to make them second nature during the race.

By addressing these key areas, Chris can enhance his overall performance, leveraging his strong running ability while improving on the endurance and strength exercises that currently pose a challenge.

Similar Athletes
Lim Berton 2024 Singapore National Stadium 02:15:14
Hill George 2024 Manchester 02:15:39
Stokes Keith 2024 Dallas 02:15:40
Regan David 2024 Dallas 02:15:31
Carlini Jake 2023 Los Angeles 02:15:52
Doody Stephen 2023 London 02:15:48
Eerden Jochem 2021 Amsterdam 02:15:24
Kumar Anurodh 2024 Singapore National Stadium 02:15:14
Slowik Thibault 2024 Marseille 02:15:25
Hickman Mike 2024 Singapore National Stadium 02:15:09

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