Dudley Ellis Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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 122 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #195049 01:46:03 38th in AG | Top 92.7% 312th | Top 91.2%
-01:09
47:52
Run Total
-00:08
05:59
Avg. Lap
-00:07
04:53
Best Lap
-01:19
47:10
Workout Total
-00:10
05:53
Avg. Workout
+02:30
11:04
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 Pro 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 122 athletes with similar finish time in Hyrox Pro 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 122 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Dudley Ellis'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 Dudley Ellis'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 122 athletes with similar finish time in Hyrox Pro 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 Dudley Ellis'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 Pro 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 Dudley Ellis'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 03:18. Check the detail of the improvement plan below.

01:19 Potential Improvement 39.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 01:19 47:52 to 46:33 39.9%
Burpees Broad Jump 01:13 07:07 to 05:54 36.9%
Wall Balls 00:38 09:49 to 09:11 19.2%
Rowing 00:08 05:05 to 04:57 4.0%
Ski Erg 00:00 04:12 to 04:12 0.0%
Sled Push 00:00 04:06 to 04:06 0.0%
Sled Pull 00:00 07:29 to 07:29 0.0%
Farmers Carry 00:00 02:52 to 02:52 0.0%
Sandbag Lunges 00:00 06:30 to 06:30 0.0%

Splits Time

Dudley Ellis Perfect Race
Splits Total Average Total
Running 1 05:31 00:00 04:58 +00:33 00:00 +00:00
Ski Erg 04:12 05:31 04:29 -00:17 04:58 +00:33
Running 2 04:53 09:43 05:21 -00:28 09:27 +00:16
Sled Push 04:06 14:36 04:58 -00:52 14:48 -00:12
Running 3 05:19 18:42 06:08 -00:49 19:46 -01:04
Sled Pull 07:29 24:01 08:58 -01:29 25:54 -01:53
Running 4 05:34 31:30 06:07 -00:33 34:52 -03:22
Burpees Broad Jump 07:07 37:04 06:00 +01:07 40:59 -03:55
Running 5 05:49 44:11 06:19 -00:30 46:59 -02:48
Rowing 05:05 50:00 05:00 +00:05 53:18 -03:18
Running 6 05:53 55:05 06:11 -00:18 58:18 -03:13
Farmers Carry 02:52 01:00:58 02:57 -00:05 01:04:29 -03:31
Running 7 06:15 01:03:50 06:16 -00:01 01:07:26 -03:36
Sandbag Lunges 06:30 01:10:05 06:47 -00:17 01:13:42 -03:37
Running 8 08:41 01:16:35 07:40 +01:01 01:20:29 -03:54
Wall Balls 09:49 01:25:16 09:20 +00:29 01:28:09 -02:53
Roxzone 11:04 01:46:03 08:34 +02:30 01:46:03
Based on 122 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ellis Dudley performed admirably in the 2024 Birmingham Hyrox race, ranking in the top 59% of 524 athletes and top 53% of his age group (40-44). His overall time was 01:46:03, which is a solid timing for this competition. Ellis showed a pronounced strength in running, with his total running time at 00:47:52 being 1:20 faster than the average. His best running lap was timed at 00:04:53.

His performance across the race shows a potential hybrid profile, which is a balance between strength and running. However, his strength in running is more pronounced, given his faster than average total running time. His pacing was generally good, with a slower start in Running 1 but faster times in subsequent running segments.

Segments to Improve

While Ellis performed well overall, there are areas where he can improve. These areas are mainly the Roxzone, Wall Balls, and Burpees Broad Jump segments, where his times were slower than average.

  • Roxzone: Ellis should focus on reducing his transition times and improving his overall fitness to enhance his Roxzone performance. Introducing plyometric exercises, like box jumps and burpees, can help improve his speed and agility. Moreover, transition drills, such as practicing swift changes from running to strength exercises, can lessen his transition times.
  • Wall Balls: Ellis's performance in this segment can be improved with a targeted strength training program. Incorporating exercises like squats, lunges, and kettlebell swings can build the necessary leg and core strength. Practicing the wall ball exercise with varying weights can also help improve his form and endurance.
  • Burpees Broad Jump: This segment calls for a combination of strength, agility, and endurance. High-intensity interval training (HIIT) workouts can be beneficial in this regard. Specific exercises could include broad jump practice, burpee variations, and plyometric push-ups.

Race Strategies

Implementing effective race strategies can also aid in enhancing Ellis's performance:

  • In the initial running segments, Ellis should aim to maintain a steady pace rather than starting too fast. This will help conserve energy for the later segments of the race.
  • Given his strength in running, Ellis can leverage this in his race strategy. He should aim to gain time in the running segments, allowing for more time in the strength segments.
  • For the strength segments, focusing on proper form and breathing techniques can help avoid fatigue and maintain a steady pace. This can be particularly beneficial in segments like Wall Balls and Burpees Broad Jump.
  • Finally, during the Roxzone segments, Ellis should focus on quick and efficient transitions between exercises. This involves not only physical speed but also mental readiness to switch between exercises.
Similar Athletes
Thornton Craig 2023 London 01:45:33
Mccoy Phil 2023 Singapore 01:45:46
Flynn Issac 2022 Dallas 01:45:59
Kane Tony 2023 Glasgow 01:46:20
Dudley Ellis 2024 Birmingham 01:46:03
Sahu Ajinkya 2024 Dubai 01:45:50
Würzinger Marcus 2023 München 01:45:37
Thomas Matthew 2024 Birmingham 01:45:44
Seil Seong 2024 Incheon 01:46:10
Barszcz Marcin 2024 Katowice 01:45:52

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