Dive into this athlete’s performance at 2024 Melbourne 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 Harris Dave'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 Dave'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 Harris Dave'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 Harris Dave'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 04:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 03:14 | 09:05 to 05:51 | 67.1% |
| Wall Balls | 00:53 | 08:25 to 07:32 | 18.3% |
| Sled Pull | 00:20 | 05:56 to 05:36 | 6.9% |
| Ski Erg | 00:11 | 04:49 to 04:38 | 3.8% |
| Rowing | 00:11 | 05:14 to 05:03 | 3.8% |
| Sled Push | 00:00 | 01:59 to 01:59 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:14 to 06:14 | 0.0% |
| Farmers Carry | 00:00 | 01:46 to 01:46 | 0.0% |
| Run Total | 00:00 | 45:02 to 45:02 | 0.0% |
| Harris Dave | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:45 | 00:00 | 05:03 -00:18 | 00:00 +00:00 |
| Ski Erg | 04:49 | 04:45 | 04:38 +00:11 | 05:03 -00:18 |
| Running 2 | 05:05 | 09:34 | 05:29 -00:24 | 09:41 -00:07 |
| Sled Push | 01:59 | 14:39 | 03:19 -01:20 | 15:10 -00:31 |
| Running 3 | 05:38 | 16:38 | 05:59 -00:21 | 18:29 -01:51 |
| Sled Pull | 05:56 | 22:16 | 05:45 +00:11 | 24:28 -02:12 |
| Running 4 | 05:38 | 28:12 | 06:01 -00:23 | 30:13 -02:01 |
| Burpees Broad Jump | 06:14 | 33:50 | 06:28 -00:14 | 36:14 -02:24 |
| Running 5 | 05:45 | 40:04 | 06:15 -00:30 | 42:42 -02:38 |
| Rowing | 05:14 | 45:49 | 05:06 +00:08 | 48:57 -03:08 |
| Running 6 | 05:37 | 51:03 | 06:03 -00:26 | 54:03 -03:00 |
| Farmers Carry | 01:46 | 56:40 | 02:28 -00:42 | 01:00:06 -03:26 |
| Running 7 | 05:54 | 58:26 | 06:03 -00:09 | 01:02:34 -04:08 |
| Sandbag Lunges | 09:05 | 01:04:20 | 06:04 +03:01 | 01:08:37 -04:17 |
| Running 8 | 06:44 | 01:13:25 | 07:02 -00:18 | 01:14:41 -01:16 |
| Wall Balls | 08:25 | 01:20:09 | 07:51 +00:34 | 01:21:43 -01:34 |
| Roxzone | 09:28 | 01:37:53 | 08:19 +01:09 | 01:37:53 |
Dave Harris delivered a commendable performance in the 2024 Melbourne Hyrox race, achieving an overall rank of 856 out of 1801 athletes, placing him in the top 47%. Within his age group (35-39), he ranked 192nd, making it to the top 50%. His total running time of 45:02 was notably 3:14 faster than the average, indicating a strong running profile. His pacing strategy was well executed in the initial segments, as he maintained a faster than average pace from Running 1 to Running 4. This consistency suggests a balanced approach without starting too fast. However, the slower performance in some strength segments indicates an opportunity for improvement in strength and conditioning to complement his proficient running ability.
Performance in this segment was significantly slower than average, indicating a need for improved lower body strength and endurance. Focus on exercises such as lunges with increasing weights, Bulgarian split squats, and step-ups. Incorporate plyometric exercises to improve power and efficiency.
The transition times were slower, suggesting the need to enhance overall fitness and transition efficiency. Practice transitions during training sessions to simulate race conditions. Work on agility and quick recovery techniques between exercises.
To improve performance, focus on upper body strength and endurance. Incorporate wall ball throws, medicine ball slams, and overhead presses into training. Ensure proper form to maximize efficiency and reduce time.
Enhance overall pulling strength through exercises like seated rows, bent-over rows, and deadlifts. Engage in sled-specific drills, focusing on power and form to reduce time spent in this segment.
Improve explosive power and jumping ability with plyometric drills such as box jumps and squat jumps. Practice burpee technique to enhance speed and efficiency.
Focus on optimizing technique and cardiovascular endurance. Incorporate interval training sessions on both machines, paying attention to form and breathing to improve performance.
Continue to capitalize on running strength but integrate more strength training sessions to balance out overall performance. This will help in maintaining speed post-strength exercises.
Practice quick transitions between different exercises to reduce Roxzone time. This can be achieved through circuit training with minimal rest periods.
Maintain a consistent pace throughout the race segments, leveraging stronger running capabilities while gradually improving strength segments through targeted training.
| Similar Athletes | |||
|---|---|---|---|
| Howe Luke | 2022 London | 01:37:40 | |
| Asmar Chris | 2023 Chicago - North American Open Championship | 01:37:25 | |
| Mondongue Jordan | 2024 Marseille | 01:37:46 | |
| Jacobsen Kuno | 2024 Gdansk | 01:38:13 | |
| Maleyjones Stuart | 2023 Birmingham | 01:38:17 | |
| Vassail Mathéo | 2024 Paris | 01:37:36 | |
| Breitmayer Oliver | 2020 Hannover | 01:37:55 | |
| Cibin Federico | 2024 Rimini | 01:38:04 | |
| Christensen Adam | 2024 Brisbane | 01:37:38 | |
| Proctor Mark | 2024 Singapore | 01:38:00 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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