Vallance David Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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 377 similar athletes.

Performance Highlights

GBR GBR Flag Men 60-64 #135031 02:01:06 5th in AG | Top 62.5% 931st | Top 96.0%
-09:45
48:55
Run Total
-01:12
06:07
Avg. Lap
-01:20
04:33
Best Lap
+10:31
01:01:52
Workout Total
+01:19
07:44
Avg. Workout
-00:45
10:25
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 377 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 377 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Vallance 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 Vallance 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 377 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 Vallance 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 Vallance 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 13:18. Check the detail of the improvement plan below.

07:12 Potential Improvement 54.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 07:12 15:18 to 08:06 54.1%
Wall Balls 04:38 14:30 to 09:52 34.8%
Sled Pull 00:52 07:54 to 07:02 6.5%
Rowing 00:19 05:48 to 05:29 2.4%
Ski Erg 00:17 05:14 to 04:57 2.1%
Sled Push 00:00 03:24 to 03:24 0.0%
Farmers Carry 00:00 02:53 to 02:53 0.0%
Sandbag Lunges 00:00 06:51 to 06:51 0.0%
Run Total 00:00 48:55 to 48:55 0.0%

Splits Time

Vallance David Perfect Race
Splits Total Average Total
Running 1 04:54 00:00 05:53 -00:59 00:00 +00:00
Ski Erg 05:14 04:54 04:57 +00:17 05:53 -00:59
Running 2 04:33 10:08 06:24 -01:51 10:50 -00:42
Sled Push 03:24 14:41 04:05 -00:41 17:14 -02:33
Running 3 04:46 18:05 07:13 -02:27 21:19 -03:14
Sled Pull 07:54 22:51 07:11 +00:43 28:32 -05:41
Running 4 06:58 30:45 07:13 -00:15 35:43 -04:58
Burpees Broad Jump 15:18 37:43 08:24 +06:54 42:56 -05:13
Running 5 05:26 53:01 07:39 -02:13 51:20 +01:41
Rowing 05:48 58:27 05:34 +00:14 58:59 -00:32
Running 6 05:52 01:04:15 07:25 -01:33 01:04:33 -00:18
Farmers Carry 02:53 01:10:07 02:58 -00:05 01:11:58 -01:51
Running 7 05:21 01:13:00 07:23 -02:02 01:14:56 -01:56
Sandbag Lunges 06:51 01:18:21 07:55 -01:04 01:22:19 -03:58
Running 8 11:09 01:25:12 09:25 +01:44 01:30:14 -05:02
Wall Balls 14:30 01:36:21 10:17 +04:13 01:39:39 -03:18
Roxzone 10:25 02:01:06 11:10 -00:45 02:01:06
Based on 377 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


David Vallance had a solid performance in the Hyrox race in Glasgow. He finished with an overall rank of 931 out of 1410 athletes, putting him in the top 66% of participants. In his age group (60-64), he ranked 5th out of 10 athletes, placing him in the top 50%. His overall time was 02:01:06, with a total running time of 00:48:55, which was 06:20 faster than the average.

David's best running lap was 00:04:33, indicating that he had a strong running performance overall. His splits analysis showed that he performed particularly well in Running 2, Sled Push, Running 3, Running 4, Running 5, Running 6, Running 7, and Farmers Carry, with times that were faster than average.

However, there were certain segments where David experienced time loss. The segments with the most time lost were Burpees Broad Jump, Wall Balls, Running 8, Ski Erg, and Rowing. These segments may require further attention and improvement.

Segments to Improve


1. Burpees Broad Jump:

David's time in the Burpees Broad Jump segment was 00:15:18, which was 07:24 slower than the average. To improve in this segment, David can focus on improving his explosive power and agility. Some specific exercises and techniques to enhance performance in this area include:
- Plyometric exercises such as box jumps, squat jumps, and tuck jumps to improve explosive power.
- Agility ladder drills to enhance footwork and quickness.
- Core strengthening exercises like planks and Russian twists to improve stability during the broad jump.

2. Wall Balls:

David's time in the Wall Balls segment was 00:14:30, which was 04:16 slower than the average. To improve in this segment, David can focus on improving his upper body and leg strength, as well as his endurance. Some specific exercises and techniques to enhance performance in this area include:
- Squats and lunges to strengthen the legs and improve lower body power.
- Medicine ball wall throws to simulate the wall balls movement and build upper body strength.
- High-intensity interval training (HIIT) workouts to improve endurance and stamina.

3. Running 8:

David's time in Running 8 was 00:11:09, which was 01:29 slower than the average. To improve his running performance in this segment, David should focus on improving his endurance and pacing. Some specific exercises and techniques to enhance performance in this area include:
- Long distance running to build endurance and improve stamina.
- Interval training, including tempo runs and fartlek runs, to improve speed and pacing.
- Incorporating hill sprints and hill repeats to build leg strength and improve running technique.

4. Ski Erg:

David's time in the Ski Erg segment was 00:05:14, which was 00:21 slower than the average. To improve in this segment, David can focus on improving his upper body and core strength, as well as his technique on the Ski Erg machine. Some specific exercises and techniques to enhance performance in this area include:
- Rowing machine workouts to improve upper body and core strength, as well as cardiovascular endurance.
- Core exercises such as planks, Russian twists, and medicine ball slams to improve stability and power.
- Practicing proper technique on the Ski Erg machine, including maintaining a strong core, using a full range of motion, and utilizing the legs and arms efficiently.

5. Rowing:

David's time in the Rowing segment was 00:05:48, which was 00:19 slower than the average. To improve in this segment, David can focus on improving his overall rowing technique and power. Some specific exercises and techniques to enhance performance in this area include:
- Rowing machine workouts, focusing on interval training and building power through proper technique.
- Incorporating strength training exercises such as bent-over rows, lat pulldowns, and kettlebell swings to build upper body and back strength.
- Practicing proper rowing technique, including maintaining a strong core, utilizing the legs and arms efficiently, and maintaining a consistent stroke rate.

Strategies


To improve performance during the race, David can implement the following strategies:
1. Pacing:
It is important for David to maintain a consistent and sustainable pace throughout the race. Avoid starting too fast and burning out early. Focus on maintaining a steady effort level and adjusting pace as needed based on the segment.

2. Transition Time:
Improve overall fitness and minimize transition time between segments. Work on improving strength, endurance, and agility to efficiently transition from one exercise to the next.

3. Mental Preparation:
Develop mental strategies to stay focused and motivated throughout the race. This can include visualization techniques, positive self-talk, and setting small goals for each segment.

4. Training Balance:
Based on David's faster total running time compared to the average, he should continue to focus on maintaining and improving his running performance. However, he should also prioritize strength training exercises to improve performance in segments where he experienced time loss.

By implementing these strategies and incorporating specific training exercises and techniques, David can enhance his performance in the identified areas of improvement and continue to excel in future Hyrox races.

Similar Athletes
David Zsolt 2024 Stuttgart 02:01:16
Lebreton Cédric 2024 Stockholm 02:01:10
Gillespie Chris 2024 Manchester 02:01:01
Malamug Khalil 2024 New York 02:00:48
Hafiz Syed 2023 Singapore 02:01:26
Johnson Jonathan 2022 Dallas 02:00:48
Cagle Adam Shelton 2022 Dallas 02:00:40
Channa Aran 2024 Sports Direct HYROX London 02:01:07
Leung Jeffrey 2022 Hong Kong 02:01:34
Holz Jürgen 2023 Frankfurt 02:01:03

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