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 135 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Lonsdale David's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Lonsdale David hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Lonsdale David’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Lonsdale 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 21:37. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 13:27 | 24:02 to 10:35 | 62.2% |
| Burpees Broad Jump | 04:49 | 13:27 to 08:38 | 22.3% |
| Sandbag Lunges | 02:28 | 10:25 to 07:57 | 11.4% |
| Rowing | 00:43 | 06:19 to 05:36 | 3.3% |
| Ski Erg | 00:08 | 05:11 to 05:03 | 0.6% |
| Sled Pull | 00:02 | 07:30 to 07:28 | 0.2% |
| Sled Push | 00:00 | 04:10 to 04:10 | 0.0% |
| Farmers Carry | 00:00 | 02:12 to 02:12 | 0.0% |
| Run Total | 00:00 | 50:35 to 50:35 | 0.0% |
| Lonsdale David | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:46 | 00:00 | 05:54 +00:52 | 00:00 +00:00 |
| Ski Erg | 05:11 | 06:46 | 05:00 +00:11 | 05:54 +00:52 |
| Running 2 | 05:47 | 11:57 | 06:48 -01:01 | 10:54 +01:03 |
| Sled Push | 04:10 | 17:44 | 04:19 -00:09 | 17:42 +00:02 |
| Running 3 | 05:59 | 21:54 | 08:00 -02:01 | 22:01 -00:07 |
| Sled Pull | 07:30 | 27:53 | 07:49 -00:19 | 30:01 -02:08 |
| Running 4 | 05:58 | 35:23 | 08:00 -02:02 | 37:50 -02:27 |
| Burpees Broad Jump | 13:27 | 41:21 | 09:13 +04:14 | 45:50 -04:29 |
| Running 5 | 06:31 | 54:48 | 08:36 -02:05 | 55:03 -00:15 |
| Rowing | 06:19 | 01:01:19 | 05:51 +00:28 | 01:03:39 -02:20 |
| Running 6 | 06:01 | 01:07:38 | 08:14 -02:13 | 01:09:30 -01:52 |
| Farmers Carry | 02:12 | 01:13:39 | 03:08 -00:56 | 01:17:44 -04:05 |
| Running 7 | 06:24 | 01:15:51 | 08:10 -01:46 | 01:20:52 -05:01 |
| Sandbag Lunges | 10:25 | 01:22:15 | 09:17 +01:08 | 01:29:02 -06:47 |
| Running 8 | 07:13 | 01:32:40 | 11:02 -03:49 | 01:38:19 -05:39 |
| Wall Balls | 24:02 | 01:39:53 | 11:33 +12:29 | 01:49:21 -09:28 |
| Roxzone | 08:43 | 02:12:29 | 11:35 -02:52 | 02:12:29 |
David Lonsdale exhibited commendable performance in the 2024 Birmingham HYROX event, ranking in the upper 65% of all athletes and the top 75% of his age group. His overall performance time was 02:12:29, with a strong focus on running where he outperformed the average time by 14:07. This indicates that David has a runner profile and excels in endurance events. However, his pacing strategy could use some improvement. David started slower than average in the first running segment but managed to pick up pace in the successive segments, finishing faster than average. Implementing a consistent pacing strategy from the start could lead to an overall improvement in his performance.
David should aim to maintain a steady pace from the start of the race, rather than starting slower and needing to compensate later. This can be achieved by warming up adequately before the race and setting a pace that can be comfortably maintained. He should also work on transitioning quickly between exercise zones to save time. Finally, focusing on form during strength segments such as wall balls, burpees broad jump, and sandbag lunges will not only improve his times in these segments, but also prevent potential injuries.
| Similar Athletes | |||
|---|---|---|---|
| Gay Simon | 2023 London | 02:12:04 | |
| Lapus Jerome | 2024 Anaheim | 02:12:46 | |
| Nzsdejan Szevak | 2024 Poznan | 02:11:59 | |
| Bell David | 2023 Singapore | 02:12:29 | |
| Laclau Maxime | 2023 Paris | 02:11:59 | |
| Elliott Adam | 2023 London | 02:12:05 | |
| Gentil Marvin | 2023 Paris | 02:12:11 | |
| Oedit Akash | 2023 Amsterdam | 02:12:40 | |
| Vega Marcos | 2023 Anaheim | 02:12:34 | |
| Trieu Kevin | 2024 Melbourne | 02:12:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 02:00:16 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
