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.
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 Dredge Boden'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 Dredge Boden'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 Dredge Boden'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 Dredge Boden'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 02:23. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:09 | 05:33 to 04:24 | 48.3% |
| Sandbag Lunges | 00:41 | 05:16 to 04:35 | 28.7% |
| Sled Push | 00:16 | 02:50 to 02:34 | 11.2% |
| Run Total | 00:11 | 40:29 to 40:18 | 7.7% |
| Burpees Broad Jump | 00:03 | 04:44 to 04:41 | 2.1% |
| Farmers Carry | 00:03 | 02:00 to 01:57 | 2.1% |
| Ski Erg | 00:00 | 04:12 to 04:12 | 0.0% |
| Rowing | 00:00 | 04:25 to 04:25 | 0.0% |
| Wall Balls | 00:00 | 05:36 to 05:36 | 0.0% |
| Dredge Boden | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:01 | 00:00 | 04:29 -01:28 | 00:00 +00:00 |
| Ski Erg | 04:12 | 03:01 | 04:24 -00:12 | 04:29 -01:28 |
| Running 2 | 03:55 | 07:13 | 04:51 -00:56 | 08:53 -01:40 |
| Sled Push | 02:50 | 11:08 | 02:50 +00:00 | 13:44 -02:36 |
| Running 3 | 04:56 | 13:58 | 05:14 -00:18 | 16:34 -02:36 |
| Sled Pull | 05:33 | 18:54 | 04:45 +00:48 | 21:48 -02:54 |
| Running 4 | 09:00 | 24:27 | 05:13 +03:47 | 26:33 -02:06 |
| Burpees Broad Jump | 04:44 | 33:27 | 05:02 -00:18 | 31:46 +01:41 |
| Running 5 | 04:32 | 38:11 | 05:22 -00:50 | 36:48 +01:23 |
| Rowing | 04:25 | 42:43 | 04:45 -00:20 | 42:10 +00:33 |
| Running 6 | 04:23 | 47:08 | 05:15 -00:52 | 46:55 +00:13 |
| Farmers Carry | 02:00 | 51:31 | 02:07 -00:07 | 52:10 -00:39 |
| Running 7 | 05:04 | 53:31 | 05:14 -00:10 | 54:17 -00:46 |
| Sandbag Lunges | 05:16 | 58:35 | 04:53 +00:23 | 59:31 -00:56 |
| Running 8 | 05:42 | 01:03:51 | 05:44 -00:02 | 01:04:24 -00:33 |
| Wall Balls | 05:36 | 01:09:33 | 06:14 -00:38 | 01:10:08 -00:35 |
| Roxzone | 07:44 | 01:22:44 | 06:22 +01:22 | 01:22:44 |
Boden Dredge delivered a strong performance during the 2024 Sydney Hyrox event, showcasing exceptional running capabilities, especially in the early segments. His overall rank of 356 places him in the top third of all competitors, while his age group rank of 23 indicates he's performing well among his peers. The total running time of 00:40:29 is particularly impressive, being 01:15 faster than the average, highlighting his runner profile.
However, there is room for improvement in strength-based events, as evidenced by slower-than-average times in the Sled Pull and Sandbag Lunges. The pacing analysis reveals a potential issue with starting too fast in the early running segments, particularly Running 1 and Running 2, which may have contributed to a significant slowdown in Running 4.
The Roxzone time indicates that transitions could be optimized. To improve, focus on enhancing overall fitness and practicing efficient transitions between exercises. Incorporate high-intensity interval training (HIIT) workouts that mimic race conditions to reduce recovery time between segments.
Improving upper body and grip strength will be crucial. Include exercises like deadlifts, bent-over rows, and farmer's walks in your routine. Additionally, practice sled pull drills with varying weights to build endurance and technique.
Work on lower body strength and stability. Exercises such as weighted lunges, step-ups, and Bulgarian split squats should be part of your training. Focus on maintaining proper form to improve efficiency and prevent fatigue.
Enhance explosive power and cardiovascular endurance. Incorporate plyometric exercises like box jumps, burpee variations, and shuttle runs into your training. Emphasize power generation from the legs and core.
Consider adopting a more consistent pacing strategy throughout the race. Starting too fast can lead to fatigue in later segments, as seen in Running 4. Practice interval running with varied paces to better manage energy levels throughout the event.
Work on minimizing downtime between events. Practice quick transitions by simulating race conditions in training, focusing on efficient equipment handling and mental preparation for each segment.
Incorporate compromised running drills where you run immediately after performing strength exercises. This will condition your body to handle the fatigue and maintain pace, particularly benefiting segments like Running 4.
| Similar Athletes | |||
|---|---|---|---|
| Detchev Raphael | 2024 Hamburg | 01:22:16 | |
| Krause Fabian | 2022 Frankfurt | 01:22:38 | |
| Foray Joseph | 2024 Karlsruhe | 01:22:16 | |
| Van Dorst Thomas | 2024 Rotterdam | 01:22:39 | |
| Lillig Gerrit | 2024 Köln | 01:22:35 | |
| Barranquero Torres Oscar | 2023 Malaga | 01:22:43 | |
| Roppelt Julian | 2023 Malaga | 01:22:59 | |
| Sluggett Brad | 2024 Melbourne | 01:23:13 | |
| Macguinness Conor | 2024 Dublin | 01:23:09 | |
| Kopp Jerome | 2019 Frankfurt | 01:22:42 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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