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 Constable Dean'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 Constable Dean'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 Constable Dean'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 Constable Dean'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 06:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 04:54 | 11:08 to 06:14 | 72.2% |
| Sandbag Lunges | 01:04 | 06:01 to 04:57 | 15.7% |
| Sled Push | 00:16 | 03:03 to 02:47 | 3.9% |
| Burpees Broad Jump | 00:15 | 05:24 to 05:09 | 3.7% |
| Rowing | 00:12 | 04:58 to 04:46 | 2.9% |
| Farmers Carry | 00:06 | 02:11 to 02:05 | 1.5% |
| Ski Erg | 00:00 | 04:05 to 04:05 | 0.0% |
| Sled Pull | 00:00 | 03:57 to 03:57 | 0.0% |
| Run Total | 00:00 | 41:43 to 41:43 | 0.0% |
| Constable Dean | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:05 | 00:00 | 04:42 +00:23 | 00:00 +00:00 |
| Ski Erg | 04:05 | 05:05 | 04:28 -00:23 | 04:42 +00:23 |
| Running 2 | 04:44 | 09:10 | 05:03 -00:19 | 09:10 +00:00 |
| Sled Push | 03:03 | 13:54 | 02:57 +00:06 | 14:13 -00:19 |
| Running 3 | 05:06 | 16:57 | 05:29 -00:23 | 17:10 -00:13 |
| Sled Pull | 03:57 | 22:03 | 05:02 -01:05 | 22:39 -00:36 |
| Running 4 | 05:05 | 26:00 | 05:29 -00:24 | 27:41 -01:41 |
| Burpees Broad Jump | 05:24 | 31:05 | 05:27 -00:03 | 33:10 -02:05 |
| Running 5 | 05:13 | 36:29 | 05:39 -00:26 | 38:37 -02:08 |
| Rowing | 04:58 | 41:42 | 04:52 +00:06 | 44:16 -02:34 |
| Running 6 | 05:02 | 46:40 | 05:31 -00:29 | 49:08 -02:28 |
| Farmers Carry | 02:11 | 51:42 | 02:13 -00:02 | 54:39 -02:57 |
| Running 7 | 05:21 | 53:53 | 05:29 -00:08 | 56:52 -02:59 |
| Sandbag Lunges | 06:01 | 59:14 | 05:12 +00:49 | 01:02:21 -03:07 |
| Running 8 | 06:09 | 01:05:15 | 06:07 +00:02 | 01:07:33 -02:18 |
| Wall Balls | 11:08 | 01:11:24 | 06:39 +04:29 | 01:13:40 -02:16 |
| Roxzone | 04:56 | 01:27:22 | 07:03 -02:07 | 01:27:22 |
For the Wall Balls segment, which was 04:26 slower than average, Dean should work on his endurance and strength. Incorporating exercises such as squat jumps, medicine ball thrusters, and wall sits can help improve his performance in this segment. Correcting his form by ensuring he maintains proper squat depth and explosive power during the wall ball throws will also be beneficial.
In the Sandbag Lunges segment, which was 00:51 slower than average, Dean should focus on improving his muscular endurance and stability. Exercises such as walking lunges with a sandbag, Bulgarian split squats, and step-ups can help strengthen the muscles used in this segment. Incorporating balance exercises such as single-leg squats and stability ball exercises can also improve his stability during lunges.
Running 1, which was 00:33 slower than average, indicates that Dean could benefit from improving his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running performance. Additionally, working on his running form and technique, such as maintaining an efficient stride and proper breathing, can also contribute to faster running times.
For the Burpees Broad Jump segment, which was 00:21 slower than average, Dean should focus on improving his explosive power and agility. Plyometric exercises such as box jumps, tuck jumps, and burpee variations can help improve his explosiveness. Incorporating agility ladder drills and cone drills can also enhance his agility for better performance in this segment.
Best Lap, which was 00:04:44, suggests that Dean has a strong ability to maintain a consistent pace throughout the race. However, to further improve his overall performance, he could work on increasing his speed during this segment. Interval training, fartlek runs, and tempo runs can help him develop a faster pace for his best lap.
In the Rowing segment, which was 00:11 slower than average, Dean should focus on improving his rowing technique and efficiency. Incorporating rowing drills such as catch drills, finish drills, and power strokes can help improve his rowing performance. Additionally, working on his core strength and flexibility can contribute to a more efficient rowing stroke.
By implementing these strategies and focusing on improving the identified areas, Dean Constable can further enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Lieberam Jan | 2022 Bremen | 01:27:17 | |
| Proudfoot Darren | 2024 Birmingham | 01:27:31 | |
| Calvin Jay | 2024 Milan | 01:27:27 | |
| De La Mora Alex | 2024 Dallas | 01:27:13 | |
| Garcia Ramila Sergio | 2021 Madrid | 01:27:19 | |
| Heineke Jörn | 2021 Hamburg | 01:27:19 | |
| Rueda Espaa Jacobo | 2023 Malaga | 01:27:51 | |
| Mcgeady Donal | 2022 New York | 01:27:22 | |
| Carroll Eoin | 2024 Dublin | 01:27:29 | |
| Scott Robert | 2021 London | 01:27:38 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
