Dive into this athlete’s performance at 2024 Amsterdam 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.
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 Dempsy Alan'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 Dempsy Alan'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 Dempsy Alan'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 Dempsy Alan'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
04:17.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Alan Dempsy delivered a commendable performance at the 2024 Amsterdam Hyrox race, ranking in the top 44% both overall and within his age group. His total running time of 44:16 was notably 1:14 faster than the average, highlighting his strength as a runner. Alan's best running lap was an impressive 5:20, indicating strong running capabilities. However, his performance in strength-oriented exercises such as Wall Balls and Burpees Broad Jump suggests room for improvement in these areas. Alan's pacing was slightly inconsistent, with an exceptional start in Running 1, but slower performances in Running 2 and 3, indicating a need for more balanced energy distribution throughout the race. Overall, Alan demonstrates a runner profile with a need to improve strength elements for a more hybrid approach.
Segments to Improve
Wall Balls: This segment was 1:21 slower than average. To improve, Alan should focus on building shoulder endurance and improving squat form. Recommended exercises include:
Overhead Press: Incorporate barbell or dumbbell overhead presses to strengthen shoulders.
Wall Ball Drills: Practice with lighter balls for higher reps gradually increasing the weight.
Squat Variations: Include front squats and goblet squats to enhance lower body strength and form.
Burpees Broad Jump: Slower by 22 seconds, Alan can benefit from enhanced explosive power and endurance. Suggested drills:
Plyometric Training: Include box jumps and squat jumps to develop explosive leg power.
Burpee Intervals: Perform timed burpee sets with short rest periods to improve endurance.
Core Work: Strengthen core muscles with planks and Russian twists to aid in better movement efficiency.
Sled Pull: To address the 19-second lag, Alan should focus on improving grip strength and pulling mechanics:
Deadlifts: Incorporate deadlifts to enhance overall pulling strength.
Grip Strength Exercises: Use farmer's carries and static holds.
Rope Pulling Drills: Practice with a sled or resistance bands to simulate race conditions.
Rowing: Being 30 seconds slower than average, Alan can enhance his rowing efficiency by working on technique and endurance:
Rowing Intervals: Perform intervals focusing on maintaining consistent stroke rates.
Technique Drills: Concentrate on leg drive and maintaining a strong core throughout the stroke.
Endurance Rows: Long, steady-state rowing sessions to build endurance.
Race Strategies
Balanced Pacing: Alan should aim for a more consistent pace across all running segments to avoid early fatigue. Implementing negative splits in training could help in managing energy better during races.
Efficient Transitions: Focus on reducing Roxzone time by practicing quick transitions between exercises in training sessions.
Strength Training Integration: Incorporate compound lifts and functional strength exercises into the weekly routine to balance the running and strength components of the race.
Simulated Race Conditions: Regularly practice under conditions that mimic race day, including back-to-back exercises, to enhance overall race readiness and mental preparation.