Dive into this athlete’s performance at 2023 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.
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.
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.
This section showcases the entire Russell Dylan'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 Russell Dylan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Russell Dylan'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.
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 Russell Dylan'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 05:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:13 | 44:02 to 40:49 | 62.3% |
| Wall Balls | 00:51 | 06:41 to 05:50 | 16.5% |
| Rowing | 00:24 | 05:05 to 04:41 | 7.7% |
| Farmers Carry | 00:19 | 02:18 to 01:59 | 6.1% |
| Burpees Broad Jump | 00:14 | 05:02 to 04:48 | 4.5% |
| Ski Erg | 00:09 | 04:29 to 04:20 | 2.9% |
| Sled Push | 00:00 | 02:37 to 02:37 | 0.0% |
| Sled Pull | 00:00 | 03:26 to 03:26 | 0.0% |
| Sandbag Lunges | 00:00 | 04:19 to 04:19 | 0.0% |
| Russell Dylan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:07 | 00:00 | 04:33 -00:26 | 00:00 +00:00 |
| Ski Erg | 04:29 | 04:07 | 04:24 +00:05 | 04:33 -00:26 |
| Running 2 | 05:22 | 08:36 | 04:52 +00:30 | 08:57 -00:21 |
| Sled Push | 02:37 | 13:58 | 02:52 -00:15 | 13:49 +00:09 |
| Running 3 | 05:35 | 16:35 | 05:18 +00:17 | 16:41 -00:06 |
| Sled Pull | 03:26 | 22:10 | 04:49 -01:23 | 21:59 +00:11 |
| Running 4 | 05:29 | 25:36 | 05:16 +00:13 | 26:48 -01:12 |
| Burpees Broad Jump | 05:02 | 31:05 | 05:07 -00:05 | 32:04 -00:59 |
| Running 5 | 05:57 | 36:07 | 05:26 +00:31 | 37:11 -01:04 |
| Rowing | 05:05 | 42:04 | 04:46 +00:19 | 42:37 -00:33 |
| Running 6 | 05:36 | 47:09 | 05:18 +00:18 | 47:23 -00:14 |
| Farmers Carry | 02:18 | 52:45 | 02:08 +00:10 | 52:41 +00:04 |
| Running 7 | 05:47 | 55:03 | 05:17 +00:30 | 54:49 +00:14 |
| Sandbag Lunges | 04:19 | 01:00:50 | 04:57 -00:38 | 01:00:06 +00:44 |
| Running 8 | 06:14 | 01:05:09 | 05:51 +00:23 | 01:05:03 +00:06 |
| Wall Balls | 06:41 | 01:11:23 | 06:16 +00:25 | 01:10:54 +00:29 |
| Roxzone | 05:51 | 01:23:47 | 06:37 -00:46 | 01:23:47 |
Dylan's total running time of 00:44:02 is 03:34 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time to reduce the time spent in the roxzone. Additionally, his best running lap time of 00:04:07 suggests that he has a strong running profile and can benefit from further strength training.
To improve his performance in these segments, Dylan can incorporate the following training strategies and techniques:
1. Run Total: Dylan should focus on improving his overall running endurance and speed. He can incorporate interval training, hill sprints, and tempo runs into his training routine. Additionally, he should work on maintaining a consistent pace throughout the race to avoid burning out too early.
2. Running 5, Running 2, and Running 7: These segments indicate that Dylan may need to work on his running endurance and pacing. He can incorporate longer distance runs and steady-state runs into his training routine to build his endurance. Additionally, practicing negative splits during training runs can help him improve his pacing and maintain a consistent speed throughout the race.
3. Rowing: Dylan can improve his rowing performance by focusing on building upper body strength and improving his rowing technique. He should include exercises such as rows, pull-ups, and lat pulldowns to strengthen his back and arms. Additionally, he should focus on maintaining proper form and technique during rowing exercises to maximize efficiency and power output.
4. Wall Balls: To improve his performance in wall balls, Dylan should work on his lower body strength and explosive power. He can incorporate exercises such as squats, lunges, and box jumps into his training routine. Additionally, he should focus on maintaining proper form and technique during wall ball exercises to optimize his power output.
5. Burpees Broad Jump: Dylan can enhance his performance in this segment by improving his overall lower body strength and explosive power. He can incorporate exercises such as burpees, broad jumps, and plyometric exercises into his training routine. Additionally, he should focus on maintaining a smooth and efficient transition between the burpees and broad jumps to minimize time lost.
By implementing these strategies and incorporating the suggested training techniques, Dylan can enhance his performance in future HYROX races. It is important for him to focus on both his overall fitness and specific segments to achieve optimal results.
| Similar Athletes | |||
|---|---|---|---|
| Eversteijn Djörn | 2024 Rotterdam | 01:24:05 | |
| Grant Lewis | 2023 Amsterdam | 01:23:48 | |
| Boorer Rob | 2024 Manchester | 01:23:23 | |
| Zarza Diestro Federico | 2024 Madrid | 01:23:54 | |
| Burlinchon Fabien | 2023 Paris | 01:24:12 | |
| Evans Dylan | 2024 London | 01:24:02 | |
| Gunn Kyle | 2023 Melbourne | 01:23:47 | |
| Chung Kunhua | 2024 Taipei | 01:23:49 | |
| Ziesemer Marc | 2024 World Championships Nice | 01:23:43 | |
| Peterson James | 2023 London | 01:23:51 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow | 01:21:41 | |
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