Woods Dave Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 60-64 #134056 01:43:57 9th in AG | Top 64.3% 944th | Top 80.6%
+01:20
52:08
Run Total
+00:11
06:31
Avg. Lap
-01:00
04:13
Best Lap
+01:37
45:36
Workout Total
+00:13
05:42
Avg. Workout
-02:56
06:18
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 Woods Dave'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 Woods Dave'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 Woods Dave'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 Woods Dave'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 06:44. Check the detail of the improvement plan below.

02:43 Potential Improvement 40.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:43 52:08 to 49:25 40.3%
Sandbag Lunges 01:44 08:04 to 06:20 25.7%
Burpees Broad Jump 01:38 08:29 to 06:51 24.3%
Wall Balls 00:36 08:52 to 08:16 8.9%
Farmers Carry 00:03 02:40 to 02:37 0.7%
Ski Erg 00:00 04:26 to 04:26 0.0%
Sled Push 00:00 03:05 to 03:05 0.0%
Sled Pull 00:00 05:03 to 05:03 0.0%
Rowing 00:00 04:57 to 04:57 0.0%

Splits Time

Woods Dave Perfect Race
Splits Total Average Total
Running 1 04:13 00:00 05:14 -01:01 00:00 +00:00
Ski Erg 04:26 04:13 04:43 -00:17 05:14 -01:01
Running 2 06:09 08:39 05:46 +00:23 09:57 -01:18
Sled Push 03:05 14:48 03:30 -00:25 15:43 -00:55
Running 3 06:28 17:53 06:22 +00:06 19:13 -01:20
Sled Pull 05:03 24:21 06:04 -01:01 25:35 -01:14
Running 4 06:54 29:24 06:20 +00:34 31:39 -02:15
Burpees Broad Jump 08:29 36:18 06:56 +01:33 37:59 -01:41
Running 5 07:07 44:47 06:37 +00:30 44:55 -00:08
Rowing 04:57 51:54 05:13 -00:16 51:32 +00:22
Running 6 06:50 56:51 06:24 +00:26 56:45 +00:06
Farmers Carry 02:40 01:03:41 02:36 +00:04 01:03:09 +00:32
Running 7 06:44 01:06:21 06:24 +00:20 01:05:45 +00:36
Sandbag Lunges 08:04 01:13:05 06:30 +01:34 01:12:09 +00:56
Running 8 07:46 01:21:09 07:37 +00:09 01:18:39 +02:30
Wall Balls 08:52 01:28:55 08:27 +00:25 01:26:16 +02:39
Roxzone 06:18 01:43:57 09:14 -02:56 01:43:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Dave Woods performed well in the HYROX race, finishing in the top 55% of all athletes and the top 52% in his age group. His overall time of 01:43:57 was respectable, but there are areas where he can improve to enhance his performance in future races.

Segments to Improve


1. Run Total:
Dave's total running time of 00:52:08 was 03:50 slower than the average. To improve this segment, he should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) sessions into his training routine can help improve his cardiovascular endurance and speed. Interval runs, hill sprints, and fartlek training can be effective in enhancing his running performance.

2. Burpees Broad Jump:
Dave's time of 00:08:29 for this segment was 01:51 slower than the average. To improve this, he should focus on increasing his upper body and core strength. Incorporating exercises such as push-ups, planks, and burpees into his training routine can help improve his overall strength and power. Additionally, practicing the broad jump technique and working on explosiveness can also enhance his performance in this segment.

3. Sandbag Lunges:
Dave's time of 00:08:04 for this segment was 01:35 slower than the average. To improve this, he should focus on strengthening his lower body and improving his endurance. Exercises such as squats, lunges, and step-ups can help build leg strength and stability. Incorporating long-distance running and interval training can also improve his muscular endurance and overall performance in this segment.

4. Running 5, Running 4, Running 6, Running 2, and Running 7:
These running segments were all slower than the average, indicating that Dave should focus on improving his running performance. To enhance his running abilities, he should incorporate a combination of aerobic and anaerobic training. Long-distance runs at a moderate pace can help improve his endurance, while interval training and tempo runs can enhance his speed and stamina.

5. Wall Balls:
Dave's time of 00:08:52 for this segment was 00:25 slower than the average. To improve this, he should focus on improving his lower body and core strength. Exercises such as squats, lunges, and planks can help build the necessary strength for wall balls. Practicing the wall ball technique and focusing on explosive power can also help improve his performance in this segment.

Strategies


- Pacing: Dave should focus on maintaining a consistent and sustainable pace throughout the race. It's important not to start too fast and burn out early. By pacing himself appropriately, he can avoid fatigue and maintain a steady performance throughout all the segments.

- Transitions: Dave should aim to minimize the time spent in the roxzone, especially since his transition time was slower than the average. Practicing quick and efficient transitions during training can help improve his overall race time.

- Strength Training: Dave should prioritize strength training exercises that target the specific muscle groups used in each segment. By improving his overall strength and power, he can perform better in the strength-focused segments of the race.

- Running Technique: Dave should work on improving his running technique to enhance his efficiency and speed. Incorporating drills such as high knees, butt kicks, and strides can help improve his running form and stride length.

- Mental Preparation: Dave should focus on mental preparation and developing strategies to stay motivated and focused throughout the race. Visualization techniques and positive self-talk can help him stay mentally strong and push through challenging segments.

By implementing these strategies and incorporating the suggested exercises and training routines, Dave Woods can improve his performance in future HYROX races. It's important to tailor the training to his specific strengths and weaknesses and continue monitoring his progress to ensure continuous improvement.

Similar Athletes
Hepburn Craig 2023 Manchester 01:43:46
Samra Surpreet 2023 London 01:43:47
Ng Benjamin 2024 Singapore National Stadium 01:44:13
Barlow Oli 2024 Stockholm 01:43:43
Meinhardt Ralf 2023 Frankfurt 01:43:46
Hill James 2023 Glasgow 01:43:57
Roussey Julien 2024 Bordeaux 01:44:11
Meldrum Chris 2022 London 01:43:42
Riesch Matthias 2020 Karlsruhe 01:43:41
N Dinesh 2024 Brisbane 01:44:10

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