White Dempsey Adam 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

IRL IRL Flag Men 25-29 #115001 01:30:32 114th in AG | Top 84.4% 507th | Top 72.9%
-00:55
43:44
Run Total
-00:06
05:28
Avg. Lap
+00:24
05:08
Best Lap
+03:01
41:25
Workout Total
+00:22
05:10
Avg. Workout
-02:04
05:28
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 White Dempsey Adam'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 White Dempsey Adam'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 White Dempsey Adam'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 White Dempsey Adam'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 04:30. Check the detail of the improvement plan below.

01:30 Potential Improvement 33.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:30 06:45 to 05:15 33.3%
Burpees Broad Jump 00:56 06:28 to 05:32 20.7%
Sled Pull 00:48 05:50 to 05:02 17.8%
Ski Erg 00:43 05:12 to 04:29 15.9%
Sled Push 00:14 03:11 to 02:57 5.2%
Wall Balls 00:10 06:49 to 06:39 3.7%
Rowing 00:09 05:01 to 04:52 3.3%
Farmers Carry 00:00 02:09 to 02:09 0.0%
Run Total 00:00 43:44 to 43:44 0.0%

Splits Time

White Dempsey Adam Perfect Race
Splits Total Average Total
Running 1 03:55 00:00 04:45 -00:50 00:00 +00:00
Ski Erg 05:12 03:55 04:31 +00:41 04:45 -00:50
Running 2 05:08 09:07 05:10 -00:02 09:16 -00:09
Sled Push 03:11 14:15 03:04 +00:07 14:26 -00:11
Running 3 05:39 17:26 05:38 +00:01 17:30 -00:04
Sled Pull 05:50 23:05 05:16 +00:34 23:08 -00:03
Running 4 05:24 28:55 05:37 -00:13 28:24 +00:31
Burpees Broad Jump 06:28 34:19 05:49 +00:39 34:01 +00:18
Running 5 05:54 40:47 05:49 +00:05 39:50 +00:57
Rowing 05:01 46:41 04:55 +00:06 45:39 +01:02
Running 6 05:10 51:42 05:39 -00:29 50:34 +01:08
Farmers Carry 02:09 56:52 02:18 -00:09 56:13 +00:39
Running 7 05:33 59:01 05:38 -00:05 58:31 +00:30
Sandbag Lunges 06:45 01:04:34 05:30 +01:15 01:04:09 +00:25
Running 8 07:05 01:11:19 06:20 +00:45 01:09:39 +01:40
Wall Balls 06:49 01:18:24 07:01 -00:12 01:15:59 +02:25
Roxzone 05:28 01:30:32 07:32 -02:04 01:30:32
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Adam White Dempsey delivered a solid performance in the 2024 Sydney HYROX race, finishing in the top 47% of all competitors and the top 53% in his age group. His overall time was 01:30:32, with a total running time of 00:43:44, indicating a strong runner profile as he was 01:15 faster than the average. His pacing strategy appeared to be slightly aggressive at the start, as evidenced by his faster-than-average times in the initial running segments. However, he maintained a consistent running performance throughout the race.

Segments to Improve

  • Sandbag Lunges: Adam was 01:17 slower than average, placing him in the 93rd percentile. To improve, work on lower body strength and endurance. Incorporate exercises like weighted lunges, split squats, and step-ups. Focus on maintaining a steady rhythm and proper form during lunges to prevent fatigue.
  • Burpees Broad Jump: With a time 00:46 slower than average, Adam ranked in the 78th percentile. To enhance performance, practice explosive power and agility drills. Include plyometric exercises such as box jumps and burpee variations, ensuring proper technique to maximize efficiency.
  • Sled Pull: At 00:35 slower than average, this segment posed a challenge. Strengthen pulling mechanics with exercises like seated rows, rope pulls, and deadlifts. Focus on grip strength and back endurance to improve sled pull efficiency.
  • Ski Erg: Ranking in the 100th percentile with a time 00:41 slower than average suggests a need for technique refinement. Work on upper body and core strength through exercises like lat pulldowns and core rotations. Practice Ski Erg intervals to develop rhythm and endurance.

Race Strategies

  • Start Steady: Avoid starting too fast to conserve energy for later stages. Aim for a consistent pace across all running segments.
  • Optimize Transitions: While Adam's Roxzone time was excellent, continuing to streamline transitions can further improve overall performance. Practice efficient movement between exercises to minimize downtime.
  • Compromised Running Training: Incorporate compromised running workouts where runs follow high-intensity exercises, simulating race conditions to enhance recovery and endurance.
  • Focus on Form: Pay close attention to form during strength exercises to prevent unnecessary fatigue and maintain efficiency.
Similar Athletes
屈 寒松 2024 Beijing 01:30:03
Lezmi Tony 2024 Paris 01:30:47
Brining Laurence 2024 Birmingham 01:30:41
Romo Cesar 2023 Anaheim 01:30:52
Kolijn P 2023 Amsterdam 01:31:00
Milushev Milen 2024 Sports Direct HYROX London 01:30:07
Hellier Stewart 2024 Frankfurt 01:30:44
Doyle Matthew 2024 Melbourne 01:30:13
Veerman Kees 2024 Rotterdam 01:30:54
Weismann Noë 2024 Rotterdam 01:30:18

Measure Your Performance Against Top Athletes

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