Season 24/25 2024 Sydney (1237) HYROX (1058) Men (695) Flude Lachlan

Flude Lachlan Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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

AUS AUS Flag Men 16-24 #104018 01:23:27 28th in AG | Top 65.1% 369th | Top 53.1%
+00:47
42:30
Run Total
+00:07
05:19
Avg. Lap
+00:24
04:52
Best Lap
+00:06
35:19
Workout Total
+00:00
04:24
Avg. Workout
-00:50
05:42
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 Flude Lachlan'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 Flude Lachlan'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 Flude Lachlan'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 Flude Lachlan'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 04:49. Check the detail of the improvement plan below.

01:57 Potential Improvement 40.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:57 06:43 to 04:46 40.5%
Run Total 01:51 42:30 to 40:39 38.4%
Sled Pull 00:28 04:56 to 04:28 9.7%
Sandbag Lunges 00:14 04:52 to 04:38 4.8%
Ski Erg 00:11 04:31 to 04:20 3.8%
Farmers Carry 00:06 02:05 to 01:59 2.1%
Rowing 00:02 04:42 to 04:40 0.7%
Sled Push 00:00 01:53 to 01:53 0.0%
Wall Balls 00:00 05:37 to 05:37 0.0%

Splits Time

Flude Lachlan Perfect Race
Splits Total Average Total
Running 1 03:23 00:00 04:31 -01:08 00:00 +00:00
Ski Erg 04:31 03:23 04:24 +00:07 04:31 -01:08
Running 2 04:52 07:54 04:52 +00:00 08:55 -01:01
Sled Push 01:53 12:46 02:51 -00:58 13:47 -01:01
Running 3 05:17 14:39 05:17 +00:00 16:38 -01:59
Sled Pull 04:56 19:56 04:47 +00:09 21:55 -01:59
Running 4 05:39 24:52 05:15 +00:24 26:42 -01:50
Burpees Broad Jump 06:43 30:31 05:05 +01:38 31:57 -01:26
Running 5 05:48 37:14 05:25 +00:23 37:02 +00:12
Rowing 04:42 43:02 04:45 -00:03 42:27 +00:35
Running 6 05:34 47:44 05:17 +00:17 47:12 +00:32
Farmers Carry 02:05 53:18 02:08 -00:03 52:29 +00:49
Running 7 05:24 55:23 05:16 +00:08 54:37 +00:46
Sandbag Lunges 04:52 01:00:47 04:56 -00:04 59:53 +00:54
Running 8 06:36 01:05:39 05:49 +00:47 01:04:49 +00:50
Wall Balls 05:37 01:12:15 06:17 -00:40 01:10:38 +01:37
Roxzone 05:42 01:23:27 06:32 -00:50 01:23:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lachlan Flude demonstrated a commendable performance in the 2024 Sydney Hyrox race, securing an overall rank of 369 and placing 28th in his age group. He finished in the top 34% overall and top 31% in his age group, which is a solid achievement. Despite a strong start with a fast initial running segment and excellent performance in the sled push, his total running time was 26 seconds slower than average, indicating room for improvement in running efficiency and endurance. His performance suggests a hybrid profile with a slight edge towards strength-based activities, evidenced by strong sled push and wall balls segments.

Segments to Improve

  • Burpees Broad Jump: This segment was significantly slower than average, with a time 1:44 slower than the norm. To improve, Lachlan should focus on explosive power and endurance. Incorporating plyometric exercises like box jumps, squat jumps, and burpee variations will help. Additionally, circuit training that combines cardio and strength components can enhance his endurance for this segment.
  • Running Total: The total running time was 26 seconds slower than average. Improving overall running form and efficiency is crucial. Incorporating interval training and tempo runs into his regimen can help build speed and endurance. Focusing on running form, particularly arm swing and stride efficiency, can also yield improvements.
  • Sled Pull: This was 12 seconds slower than average. Enhancing upper body and core strength should be a priority. Exercises like bent-over rows, lat pull-downs, and core stability workouts (such as planks) can help build the necessary strength for a more efficient sled pull.
  • Sandbag Lunges: Although slightly faster than average, there's potential for improvement. Focus on strengthening the legs and improving balance with exercises like weighted lunges, Bulgarian split squats, and single-leg deadlifts. Core stability exercises will also support better performance in this segment.

Race Strategies

  • Pacing: Lachlan started the race with a strong pace, particularly in the first running segment. Maintaining a consistent pace throughout the race is crucial to avoid fatigue in later stages. Implementing negative splits in training, where the second half of a workout is faster than the first, can help with pacing strategy.
  • Transitions: Despite a faster than average Roxzone time, improving transition efficiency will contribute to better overall performance. Practicing quick transitions between exercises in training can help reduce wasted time.
  • Compromised Running Scenarios: Since running segments post-exercise zones were slower, practicing running immediately after strength exercises in training sessions can help adapt to compromised running scenarios. This involves short bursts of running after completing exercises like sled pulls or lunges.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Plunkett Simon 2022 London 01:23:31
Walker Ali 2022 Birmingham 01:23:31
Coy Eric 2024 Ciudad de Mexico 01:23:54
Fraser Jack 2024 Melbourne 01:23:55
Woodman Alastair 2022 London 01:23:54
Molino Cj 2024 Chicago Navy Pier 01:23:51
Chang Xi 2024 Vienna - European Championship 01:23:32
Peterson James 2023 London 01:23:51
Mcateer Gavin 2024 Dublin 01:23:09
Kaspareit Thilo 2024 Hamburg 01:23:51

Measure Your Performance Against Top Athletes

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