Duncan Erik
Performance Analysis
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
1000 similar athletes.
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 Duncan Erik'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 Duncan Erik'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 Duncan Erik'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 Duncan Erik'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
03:34.
Check the detail of the improvement plan below.
01:43
Potential Improvement
48.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Erik Duncan delivered a strong performance in the 2024 Birmingham HYROX event, finishing in the top 54% of all athletes and his age group. He displayed excellent running skills, with a total running time of 00:46:23, which was 02:57 faster than the average. His best running lap was clocked at 00:05:10. However, his overall time was slowed down significantly by his performance in the roxzone, which was 01:50 slower than average. This suggests that Erik may have taken more rest time or was slower during the transitions. Additionally, the first running segment was slower than average, indicating that he might have started the race at a slower pace.
Segments to Improve:
- Roxzone: Erik's roxzone time was 01:50 slower than the average. This is an area that could be improved by enhancing his overall fitness and reducing his transition times. Potential drills to improve his transition time include practicing quick, efficient movements from one exercise to another, simulating race conditions.
- Burpees Broad Jump: Erik finished this segment 01:38 slower than the average, suggesting a need to work on his explosive strength and coordination. Exercises like plyometric push-ups, tuck jumps, and practicing the burpees broad jump itself can help improve performance in this area.
- Wall Balls: Erik was 00:35 slower than average in this segment. He can improve his wall ball performance by incorporating exercises that work on the quadriceps, glutes, and deltoids, like squats, lunges, and overhead presses.
- Sled Pull: This segment was completed 00:18 slower than average. Erik could benefit from adding strength training exercises to his routine, focussing on his back and leg muscles like deadlifts and leg presses.
- Sandbag Lunges: Erik was 00:18 slower than average in this segment. He could work on his balance and core strength to improve his lunges. Exercises like weighted lunges and balance drills could be beneficial.
Race Strategies:
To improve his overall race performance, Erik could consider implementing a few strategies. First, he should aim to start the race at a stronger pace to avoid playing catch-up in later segments. Second, focusing on maintaining a steady pace throughout the race rather than fluctuating between fast and slow segments could improve his overall time. Finally, practicing transitions between exercises could help reduce roxzone times, ensuring a smoother and faster race experience.
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