Porter Dylan Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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.

Performance Highlights

AUS AUS Flag Men 30-34 #103027 01:10:47 20th in AG | Top 13.5% 85th | Top 12.2%
+03:44
39:36
Run Total
+00:28
04:57
Avg. Lap
+00:48
04:45
Best Lap
-03:13
26:42
Workout Total
-00:24
03:20
Avg. Workout
-00:27
04:33
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 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 Porter Dylan'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 Porter Dylan'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 Porter Dylan'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 Porter Dylan'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 06:05. Check the detail of the improvement plan below.

05:05 Potential Improvement 83.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:05 39:36 to 34:31 83.6%
Sandbag Lunges 00:35 04:12 to 03:37 9.6%
Wall Balls 00:19 04:46 to 04:27 5.2%
Farmers Carry 00:06 01:41 to 01:35 1.6%
Ski Erg 00:00 03:49 to 03:49 0.0%
Sled Push 00:00 01:47 to 01:47 0.0%
Sled Pull 00:00 03:09 to 03:09 0.0%
Burpees Broad Jump 00:00 03:21 to 03:21 0.0%
Rowing 00:00 03:57 to 03:57 0.0%

Splits Time

Porter Dylan Perfect Race
Splits Total Average Total
Running 1 03:27 00:00 03:58 -00:31 00:00 +00:00
Ski Erg 03:49 03:27 04:11 -00:22 03:58 -00:31
Running 2 04:45 07:16 04:15 +00:30 08:09 -00:53
Sled Push 01:47 12:01 02:26 -00:39 12:24 -00:23
Running 3 05:00 13:48 04:32 +00:28 14:50 -01:02
Sled Pull 03:09 18:48 03:58 -00:49 19:22 -00:34
Running 4 05:02 21:57 04:31 +00:31 23:20 -01:23
Burpees Broad Jump 03:21 26:59 04:00 -00:39 27:51 -00:52
Running 5 05:21 30:20 04:39 +00:42 31:51 -01:31
Rowing 03:57 35:41 04:28 -00:31 36:30 -00:49
Running 6 05:17 39:38 04:33 +00:44 40:58 -01:20
Farmers Carry 01:41 44:55 01:49 -00:08 45:31 -00:36
Running 7 05:28 46:36 04:33 +00:55 47:20 -00:44
Sandbag Lunges 04:12 52:04 04:02 +00:10 51:53 +00:11
Running 8 05:21 56:16 04:51 +00:30 55:55 +00:21
Wall Balls 04:46 01:01:37 05:01 -00:15 01:00:46 +00:51
Roxzone 04:33 01:10:47 05:00 -00:27 01:10:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dylan Porter showcased a commendable performance in the 2024 Sydney Hyrox race, achieving an overall rank of 85 out of 1059 athletes, placing him in the top 8% overall. Within his age group (30-34), he ranked 20th out of 239, again in the top 8%. His total time was 01:10:47, with a total running time of 00:39:36, which was 03:25 slower than the average. This indicates that while Dylan has a strong grip on strength-based exercises, he may benefit from improved running efficiency. Analyzing his running segments, it appears Dylan started strong in the first running lap but gradually slowed down in subsequent running segments. This suggests that pacing and running endurance are areas for potential improvement.

Segments to Improve

  • Running Segments: Dylan's running segments were consistently slower than average from Running 2 onwards, suggesting a need to enhance running endurance and pacing. To address this:
    • Interval Training: Incorporate interval workouts with varying paces (e.g., 400m at a fast pace followed by 200m recovery jog) to build speed and endurance.
    • Tempo Runs: Include tempo runs of 20-30 minutes at a comfortably hard pace to improve lactate threshold.
    • Compromised Running Drills: Practice running immediately after strength exercises to simulate race conditions and improve transition efficiency.
  • Sandbag Lunges: Dylan was slightly slower than average in the sandbag lunges, which could be enhanced through:
    • Strength Training: Perform weighted lunges and Bulgarian split squats to build leg strength and stability.
    • Mobility Work: Incorporate dynamic stretching and mobility drills focusing on hip flexors and quadriceps to ensure better range of motion and efficiency during lunges.

Race Strategies

  • Pacing Strategy: Begin the race at a controlled pace to prevent early fatigue, especially in running segments. Utilize a consistent pace throughout to ensure energy conservation for later stages.
  • Transition Efficiency: Work on minimizing time in the roxzone and transitions between exercise zones. Practice quick transitions in training by focusing on mental preparation and efficient gear adjustments.
  • Strength Endurance: Since Dylan excels in strength-based exercises, maintaining this advantage is crucial. Continue incorporating strength endurance workouts to sustain performance across all strength exercises in the race.

By addressing these areas of improvement and implementing the suggested training strategies, Dylan can enhance his running performance and overall race efficiency. Maintaining a balanced approach between running and strength will be key to achieving even better results in future Hyrox events.

Similar Athletes
Smith Ben 2023 Birmingham 01:10:28
Nabb Michael 2024 Stockholm 01:10:18
Walker Dan 2024 Sports Direct HYROX London 01:10:22
Francis Joshua 2024 Manchester 01:10:41
Blunt Sam 2022 Birmingham 01:10:37
Manca Gianni 2023 Paris 01:11:15
Skee Derek 2024 Glasgow 01:10:19
Lampe Eric 2023 Hamburg 01:10:28
Wongma Kajohnsin 2024 Singapore National Stadium 01:10:40
Brickman Tom 2024 Manchester 01:10:38

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