Dive into this athlete’s performance at 2023 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 1000 similar athletes.
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.
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.
This section showcases the entire Dunsmore Ian'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 Dunsmore Ian's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Dunsmore Ian'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.
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 Dunsmore Ian'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 05:28. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:10 | 48:50 to 45:40 | 57.9% |
| Burpees Broad Jump | 01:37 | 07:34 to 05:57 | 29.6% |
| Farmers Carry | 00:23 | 02:42 to 02:19 | 7.0% |
| Sled Push | 00:10 | 03:18 to 03:08 | 3.0% |
| Sandbag Lunges | 00:08 | 05:43 to 05:35 | 2.4% |
| Ski Erg | 00:00 | 04:30 to 04:30 | 0.0% |
| Sled Pull | 00:00 | 05:11 to 05:11 | 0.0% |
| Rowing | 00:00 | 04:47 to 04:47 | 0.0% |
| Wall Balls | 00:00 | 06:43 to 06:43 | 0.0% |
| Dunsmore Ian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:22 | 00:00 | 04:59 +01:23 | 00:00 +00:00 |
| Ski Erg | 04:30 | 06:22 | 04:35 -00:05 | 04:59 +01:23 |
| Running 2 | 05:27 | 10:52 | 05:23 +00:04 | 09:34 +01:18 |
| Sled Push | 03:18 | 16:19 | 03:11 +00:07 | 14:57 +01:22 |
| Running 3 | 05:47 | 19:37 | 05:53 -00:06 | 18:08 +01:29 |
| Sled Pull | 05:11 | 25:24 | 05:30 -00:19 | 24:01 +01:23 |
| Running 4 | 05:52 | 30:35 | 05:52 +00:00 | 29:31 +01:04 |
| Burpees Broad Jump | 07:34 | 36:27 | 06:11 +01:23 | 35:23 +01:04 |
| Running 5 | 06:11 | 44:01 | 06:04 +00:07 | 41:34 +02:27 |
| Rowing | 04:47 | 50:12 | 05:01 -00:14 | 47:38 +02:34 |
| Running 6 | 06:13 | 54:59 | 05:54 +00:19 | 52:39 +02:20 |
| Farmers Carry | 02:42 | 01:01:12 | 02:24 +00:18 | 58:33 +02:39 |
| Running 7 | 06:02 | 01:03:54 | 05:53 +00:09 | 01:00:57 +02:57 |
| Sandbag Lunges | 05:43 | 01:09:56 | 05:48 -00:05 | 01:06:50 +03:06 |
| Running 8 | 07:00 | 01:15:39 | 06:46 +00:14 | 01:12:38 +03:01 |
| Wall Balls | 06:43 | 01:22:39 | 07:27 -00:44 | 01:19:24 +03:15 |
| Roxzone | 05:40 | 01:34:53 | 08:02 -02:22 | 01:34:53 |
Based on his splits, Ian's best running lap was 00:05:27, showing his potential in this area. However, there were a few segments where he lost significant time, such as the Burpees Broad Jump, Running 1, Best Lap, Running 6, and Farmers Carry. These segments should be a focus for improvement in his training.
- Transitions: Ian should work on improving his transition times between segments. This can be achieved by practicing quick and efficient movements during training. Incorporating specific drills and exercises that mimic the transitions, such as quick changes between exercises or stations, will help him become more efficient in these transitions.
- Strength Training: Ian should incorporate strength training exercises that target the muscles used in HYROX races, such as lunges, squats, deadlifts, and pull-ups. These exercises will help improve his overall strength and performance in the various strength-based segments of the race.
- Endurance Training: To improve his overall endurance, Ian should incorporate longer distance runs and interval training into his training routine. This will help him build his aerobic capacity and improve his running performance.
- Race Simulation: Ian should practice race-specific scenarios during his training. This can include performing the various segments of the race in sequence, with minimal rest in between, to simulate the demands of the actual race. This will help him become more familiar with the race format and improve his performance on race day.
In conclusion, Ian Dunsmore had a solid performance in the 2023 Manchester HYROX race. To further improve his performance, he should focus on improving his time in the Burpees Broad Jump, Running 1, Best Lap, Running 6, and Farmers Carry segments. By incorporating specific training strategies and techniques, such as interval training, strength training, and race simulations, Ian can enhance his overall performance in these areas. Additionally, he should focus on maintaining a consistent pace throughout the race and improving his transition times between segments to further optimize his performance.
| Similar Athletes | |||
|---|---|---|---|
| Balbás Pérez Dani | 2022 Valencia | 01:35:00 | |
| Gaigulo Ernest | 2023 München | 01:34:29 | |
| Erickson David | 2023 Los Angeles | 01:34:28 | |
| Eklöv Robin | 2024 Malaga | 01:35:14 | |
| Page Frank | 2021 Chicago | 01:34:55 | |
| Ljungström Daniel | 2024 Stockholm | 01:34:29 | |
| Zwarenstein Tutunji Nicha | 2024 Rotterdam | 01:35:18 | |
| Rey Jérémy | 2024 Milan | 01:34:42 | |
| Johnson Ross | 2024 London | 01:35:14 | |
| Nguyen Minh Hoang | 2024 Frankfurt | 01:34:56 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Madrid | 01:28:20 | |
| 2024 Madrid | 01:27:26 | |
| 2022 London | 01:34:45 | |
| 2023 Birmingham | 01:28:56 | |
| 2024 Manchester | 01:27:43 | |
| 2024 Paris | 01:26:34 | |
| 2023 London | 01:24:31 | |
| 2024 London | 01:28:19 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
