Dive into this athlete’s performance at 2024 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.
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 Dunne Matthew'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 Dunne Matthew'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 Dunne Matthew'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 Dunne Matthew'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
06:09.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Matthew, you put in a solid performance at the 2024 London HYROX, finishing with an overall time of 01:31:48. That places you in the top 55% of all athletes and 58% in your age group. Not too shabby! Your total running time of 00:38:34 is impressive, coming in 6:51 faster than average, showing you definitely have a runner's profile. However, it seems like you might have started a bit faster than you could maintain, especially noted in your Running 1 split where you were 53 seconds slower than average. This could have led to some fatigue affecting your performance in the strength segments later on. Don't worry; we all have our off days, right? Just think of it as your body’s way of saying, “I need a coffee break!” ☕️
Segments to Improve:
Now, let’s dive into those segments where you've got room for improvement. You’ve got some potential gold mines here!
Wall Balls (10:01) - This was your biggest time sink, coming in nearly 3 minutes slower than the 25th percentile. Focus on form and rhythm. Aim for 10-15 reps with a 20-30 second rest until you can do them unbroken. Incorporate some heavy squats to build strength in your legs, which will help your wall ball performance.
Roxzone (10:16) - This is where transitions can really add up; you’re spending too much time resting or transitioning. Practice shifting your mind from one exercise to the next. Incorporate drills that mimic the transitions in Hyrox, focusing on quick changes. You can set up a circuit that includes 2-3 movements, like ski erg to sled push, and time yourself.
Sled Push (03:57) - You were 50 seconds slower than the 25th percentile. Work on your leg drive and posture during pushes. Use resistance bands for sled pushes to build strength and technique. Push a weighted sled for short distances focusing on explosive power. Remember, it’s not the size of the sled; it’s how you push it! 😂
Burpees Broad Jump (06:25) - This segment took longer than it should have. Practice your burpees with a focus on rhythm and explosiveness. Try doing sets of 10-15 burpees followed by broad jumps, keeping a steady pace. This will help your cardio and muscle endurance.
Sandbag Lunges (06:06) - Here, you were again over a minute slower than the 25th percentile. Incorporate heavier lunges into your training. Use a sandbag or dumbbells, and focus on maintaining a good lunge form. You can also try walking lunges in a circuit format to build endurance.
Sled Pull (05:26) - A slight improvement here can make a difference. Again, technique matters. Use a harness and practice pulling with your legs rather than your back. This will help you increase your speed on the course.
Race Strategies:
When it comes to race day, a few strategies can really boost your performance:
Pacing: Start a bit more conservatively—especially in your first run. Keep in mind that you want to finish strong, not just sprint out of the gates! Aim for a consistent pace that you can maintain through the running segments.
Transitions: Practice those transitions! Make them as seamless as possible. Visualize yourself moving smoothly from one station to the next—like a ninja in a fitness expo. 🥷
Nutrition: Make sure you’re fueling properly leading up to the race and during the event. A good mix of carbs and proteins will keep your energy levels up. Make sure to hydrate—water is your best friend!
Mindset: Keep your head in the game. Use mantras or short phrases to push through tough moments. Something like, “I’m stronger than I think” can go a long way when you’re staring down a wall ball set!
Conclusion:
Matthew, you're already doing a lot right! Your running performance is something to be proud of, and with a bit of focused training on those strength segments, you can easily elevate your overall performance. Remember, “The only bad workout is the one that didn’t happen,” so keep pushing, keep training, and most importantly, keep having fun with it! 💪
Let’s turn those weaknesses into strengths—before you know it, you’ll be smashing your personal bests and wondering why you ever doubted yourself! You've got this! Keep grinding, and I’ll be here cheering you on every step of the way. 🚀
Your Rox-Coach.
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.
Percentile based on all the athletes who competed in Hyrox Men