Mollison Duncan Hyrox Result

Dive into this athlete’s performance at 2023 London 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.

Performance Highlights

GBR GBR Flag Men 40-44 #125034 01:28:03 191st in AG | Top 53.7% 1059th | Top 57.4%
-02:12
41:32
Run Total
-00:16
05:11
Avg. Lap
-00:45
03:54
Best Lap
+03:20
40:35
Workout Total
+00:25
05:04
Avg. Workout
-01:06
06:01
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 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 Mollison Duncan'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 Mollison Duncan'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 Mollison Duncan'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 Mollison Duncan'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 05:41. Check the detail of the improvement plan below.

02:12 Potential Improvement 38.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:12 07:13 to 05:01 38.7%
Burpees Broad Jump 01:34 06:48 to 05:14 27.6%
Wall Balls 00:55 07:14 to 06:19 16.1%
Sled Pull 00:46 05:35 to 04:49 13.5%
Ski Erg 00:11 04:37 to 04:26 3.2%
Rowing 00:03 04:50 to 04:47 0.9%
Sled Push 00:00 02:32 to 02:32 0.0%
Farmers Carry 00:00 01:46 to 01:46 0.0%
Run Total 00:00 41:32 to 41:32 0.0%

Splits Time

Mollison Duncan Perfect Race
Splits Total Average Total
Running 1 03:54 00:00 04:41 -00:47 00:00 +00:00
Ski Erg 04:37 03:54 04:29 +00:08 04:41 -00:47
Running 2 04:49 08:31 05:04 -00:15 09:10 -00:39
Sled Push 02:32 13:20 02:59 -00:27 14:14 -00:54
Running 3 05:12 15:52 05:32 -00:20 17:13 -01:21
Sled Pull 05:35 21:04 05:05 +00:30 22:45 -01:41
Running 4 05:17 26:39 05:30 -00:13 27:50 -01:11
Burpees Broad Jump 06:48 31:56 05:34 +01:14 33:20 -01:24
Running 5 05:32 38:44 05:41 -00:09 38:54 -00:10
Rowing 04:50 44:16 04:52 -00:02 44:35 -00:19
Running 6 05:24 49:06 05:32 -00:08 49:27 -00:21
Farmers Carry 01:46 54:30 02:13 -00:27 54:59 -00:29
Running 7 05:31 56:16 05:31 +00:00 57:12 -00:56
Sandbag Lunges 07:13 01:01:47 05:18 +01:55 01:02:43 -00:56
Running 8 05:56 01:09:00 06:10 -00:14 01:08:01 +00:59
Wall Balls 07:14 01:14:56 06:45 +00:29 01:14:11 +00:45
Roxzone 06:01 01:28:03 07:07 -01:06 01:28:03
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Duncan Mollison had a strong performance in the Hyrox race, finishing in the top 37% of all athletes and the top 35% in his age group. His overall time of 01:28:03 is impressive, and he was able to complete the race in 00:33 faster than the average total running time. This indicates that he has a good level of fitness and is efficient in his transitions between exercises.

Segments to Improve


1. Sandbag Lunges:
Duncan lost a significant amount of time in this segment, finishing 01:59 slower than the average. To improve his performance in the sandbag lunges, he should focus on strengthening his leg muscles, particularly his quadriceps and glutes. Exercises such as squats, lunges, and step-ups can help improve his leg strength. Additionally, practicing the sandbag lunge movement with proper form and technique will also be beneficial. Duncan should ensure he maintains an upright posture, keeps his knees aligned with his toes, and engages his core throughout the movement.

2. Burpees Broad Jump:
Duncan was 01:37 slower than the average in this segment. To improve his performance, he should work on his explosive power and cardiovascular endurance. Plyometric exercises such as box jumps, squat jumps, and tuck jumps can help improve his explosive power. Incorporating high-intensity interval training (HIIT) workouts that include burpees and broad jumps will also enhance his endurance. Duncan should focus on maintaining a steady pace and minimizing rest time between repetitions.

3. Wall Balls:
Duncan finished 00:26 slower than the average in this segment. To improve his performance, he should focus on building upper body strength and improving his squatting technique. Exercises such as shoulder presses, push-ups, and kettlebell swings can help strengthen his shoulders and arms. Additionally, practicing wall balls with proper form, ensuring he squats low and maintains a steady rhythm, will lead to improved performance. Duncan should also work on his breathing technique during this exercise to optimize his energy output.

4. Ski Erg:
Duncan was 00:11 slower than the average in this segment. To improve his performance on the Ski Erg, he should focus on improving his cardiovascular endurance and upper body strength. Incorporating rowing exercises into his training routine will help build his upper body strength and improve his performance on the Ski Erg. Additionally, interval training on the Ski Erg, alternating between high-intensity sprints and moderate-paced rows, will enhance his cardiovascular endurance.

Strategies


- Pacing: Duncan should aim for a consistent pace throughout the race to avoid fatigue and maintain performance. It is important for him to find a balance between pushing himself and conserving energy for the later segments.

- Transitions: Duncan's faster than average roxzone time indicates that he is efficient in transitioning between exercises. To maintain this efficiency, he should practice smooth and quick transitions during his training sessions. This will help him save valuable time during the race.

- Strength Training: Duncan should prioritize strength training exercises to improve his overall strength and power. This will not only enhance his performance in the strength-based segments but also improve his overall race performance.

- Endurance Training: While Duncan performed well in the running segments, it is important for him to continue training his endurance to maintain his competitive edge. Incorporating long-distance running, interval training, and HIIT workouts into his training routine will help improve his cardiovascular endurance.

- Technique Focus: Duncan should pay close attention to his form and technique during each segment. Practicing proper form during training sessions will ensure efficient and effective movement patterns during the race.

In conclusion, Duncan Mollison had a strong performance in the Hyrox race. While he excelled in several segments, there are areas where he can improve his performance, such as sandbag lunges, burpees broad jump, wall balls, and the ski erg. By implementing the suggested training strategies and techniques, Duncan can enhance his performance in these specific areas and further improve his overall race performance.

Similar Athletes
Holding Matt 2024 Manchester 01:27:51
Valentin Thomas 2023 Paris 01:28:27
Cahill Stephen 2024 Dublin 01:27:40
Kuan Kelvin 2024 Singapore 01:28:09
Ricardez Flota José Roberto 2024 Ciudad de Mexico 01:28:21
Guadiana Jesus 2024 Houston 01:27:57
Di Somma Fabien 2024 Marseille 01:27:51
Mcgrath Rory 2024 Köln 01:28:08
Bräutigam Andreas 2024 Frankfurt 01:27:37
Starke Nico 2023 München 01:28:24

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