Long David Hyrox Result

Dive into this athlete’s performance at 2019 New York 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 961 similar athletes.

Performance Highlights

USA USA Flag Men 55-59 #121040 01:46:17 🥈 in AG | Top 40.0% 117th | Top 82.4%
+03:19
54:55
Run Total
+00:26
06:52
Avg. Lap
+00:08
05:25
Best Lap
+00:42
46:03
Workout Total
+00:05
05:45
Avg. Workout
-04:03
05:22
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 961 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 961 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Long David'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 Long David'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 961 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 Long David'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 Long David'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 08:31. Check the detail of the improvement plan below.

04:50 Potential Improvement 56.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:50 54:55 to 50:05 56.8%
Sled Push 02:39 06:16 to 03:37 31.1%
Wall Balls 00:32 08:59 to 08:27 6.3%
Sandbag Lunges 00:27 06:56 to 06:29 5.3%
Sled Pull 00:03 06:14 to 06:11 0.6%
Ski Erg 00:00 04:39 to 04:39 0.0%
Burpees Broad Jump 00:00 05:16 to 05:16 0.0%
Rowing 00:00 05:06 to 05:06 0.0%
Farmers Carry 00:00 02:37 to 02:37 0.0%

Splits Time

Long David Perfect Race
Splits Total Average Total
Running 1 06:56 00:00 05:19 +01:37 00:00 +00:00
Ski Erg 04:39 06:56 04:44 -00:05 05:19 +01:37
Running 2 07:23 11:35 05:48 +01:35 10:03 +01:32
Sled Push 06:16 18:58 03:35 +02:41 15:51 +03:07
Running 3 07:38 25:14 06:26 +01:12 19:26 +05:48
Sled Pull 06:14 32:52 06:19 -00:05 25:52 +07:00
Running 4 06:59 39:06 06:26 +00:33 32:11 +06:55
Burpees Broad Jump 05:16 46:05 07:13 -01:57 38:37 +07:28
Running 5 07:58 51:21 06:44 +01:14 45:50 +05:31
Rowing 05:06 59:19 05:16 -00:10 52:34 +06:45
Running 6 05:25 01:04:25 06:30 -01:05 57:50 +06:35
Farmers Carry 02:37 01:09:50 02:40 -00:03 01:04:20 +05:30
Running 7 06:26 01:12:27 06:32 -00:06 01:07:00 +05:27
Sandbag Lunges 06:56 01:18:53 06:43 +00:13 01:13:32 +05:21
Running 8 06:15 01:25:49 07:46 -01:31 01:20:15 +05:34
Wall Balls 08:59 01:32:04 08:51 +00:08 01:28:01 +04:03
Roxzone 05:22 01:46:17 09:25 -04:03 01:46:17
Based on 961 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- David Long had a solid performance in the 2019 New York Hyrox race. He finished with an overall rank of 117, which places him in the top 44% of 263 athletes. In his age group (55-59), he achieved a rank of 2, placing him in the top 28% of 7 athletes. His overall time was 01:46:17, with a total running time of 00:54:55, which was 06:10 slower than the average time.

- David's best running lap was 00:05:25, which indicates that he performed well in that segment.

Segments to Improve


1. Run Total:
David's total running time was 00:54:55, which was 06:10 slower than the average time. To improve this segment, David should focus on improving his overall fitness and running endurance. Incorporating interval training and long-distance running into his training routine will help him build stamina and improve his running speed. Additionally, working on strengthening his leg muscles through exercises like squats, lunges, and calf raises will enhance his running performance.

2. Sled Push:
David's time in the sled push segment was 00:06:16, which was 02:15 slower than the average time. To improve this segment, David should focus on increasing his strength and power. Incorporating exercises like sled pushes, sled drags, and weighted lunges into his training routine will help him build the necessary strength and power for this segment. Additionally, working on his technique and form during the sled push will also contribute to improved performance.

3. Running 1, Running 2, Running 5, Running 3, Running 4:
David's split times in these running segments were consistently slower than the average time. To improve his running performance in these segments, David should focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him build both endurance and speed. Additionally, working on his running form and technique, such as maintaining proper posture and stride length, will also contribute to improved performance.

4. Sandbag Lunges:
David's time in the sandbag lunges segment was 00:06:56, which was 00:19 slower than the average time. To improve this segment, David should focus on increasing his leg strength and stability. Incorporating exercises like lunges, squats, and step-ups with a weighted sandbag into his training routine will help him build the necessary leg strength for this segment. Additionally, practicing proper form and technique during the sandbag lunges will also contribute to improved performance.

5. Wall Balls:
David's time in the wall balls segment was 00:08:59, which was 00:17 slower than the average time. To improve this segment, David should focus on increasing his upper body strength and endurance. Incorporating exercises like shoulder presses, push-ups, and medicine ball slams into his training routine will help him build the necessary upper body strength for this segment. Additionally, practicing proper technique and form during the wall balls will also contribute to improved performance.

Strategies


- Pacing: David should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to burnout later on, while starting too slow can result in valuable time lost. Finding a comfortable and sustainable pace from the beginning will help him maintain energy levels and performance throughout the race.

- Transitions: David should aim to minimize his time spent in the "roxzone" or transition zones. Improving his overall fitness and practicing efficient transitions during training will help him reduce the time spent in these zones during the race.

- Strength Training: Given David's slightly slower running time compared to the average, he should prioritize strength training exercises to improve his running performance. Incorporating exercises that target the lower body, such as squats, lunges, and deadlifts, will help him build the necessary strength and power for running.

- Endurance Training: David should incorporate interval training, long-distance running, and hill sprints into his training routine to improve his running endurance. These workouts will help him build stamina and improve his overall running performance.

- Technique and Form: David should pay attention to his running technique and form. Maintaining a proper posture, stride length, and foot strike will contribute to improved running efficiency and performance.

Overall, by focusing on improving his running endurance and speed, as well as increasing his strength and power, David can enhance his performance in the Hyrox race. Implementing specific training strategies and techniques, such as interval training, strength training exercises, and form corrections, will help him excel in the identified areas for improvement.

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
Similar Athletes
Van Duijn Erik 2022 Maastricht 01:46:41
Cwikła Krzysztof 2024 Poznan 01:45:53
王 劼 2024 Beijing 01:46:36
Hudson Edward 2023 Birmingham 01:46:38
Ramos Jose Antonio 2024 Madrid 01:46:05
Adeeb Adnan 2023 Dubai 01:46:28
Lendaro Aaron 2023 Melbourne 01:46:11
Aldred Michael 2024 Birmingham 01:46:07
Cuk Vujadin 2023 Hamburg 01:46:04
Ross Paul 2024 Sydney 01:46:30

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 New York 01:41:09

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