Conway Damien Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 244 similar athletes.

Performance Highlights

IRL IRL Flag Men 40-44 #161020 02:05:37 228th in AG | Top 58.2% 1493rd | Top 60.9%
-01:53
59:17
Run Total
-00:13
07:25
Avg. Lap
+00:31
06:24
Best Lap
+00:39
53:43
Workout Total
+00:04
06:42
Avg. Workout
+01:14
12:41
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 244 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 244 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Conway Damien'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 Conway Damien'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 244 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 Conway Damien'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 Conway Damien'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 09:25. Check the detail of the improvement plan below.

03:44 Potential Improvement 39.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:44 14:03 to 10:19 39.6%
Run Total 02:54 59:17 to 56:23 30.8%
Burpees Broad Jump 02:43 11:09 to 08:26 28.8%
Rowing 00:04 05:38 to 05:34 0.7%
Ski Erg 00:00 04:58 to 04:58 0.0%
Sled Push 00:00 02:58 to 02:58 0.0%
Sled Pull 00:00 05:42 to 05:42 0.0%
Farmers Carry 00:00 02:20 to 02:20 0.0%
Sandbag Lunges 00:00 06:55 to 06:55 0.0%

Splits Time

Conway Damien Perfect Race
Splits Total Average Total
Running 1 03:31 00:00 05:51 -02:20 00:00 +00:00
Ski Erg 04:58 03:31 04:58 +00:00 05:51 -02:20
Running 2 06:24 08:29 06:40 -00:16 10:49 -02:20
Sled Push 02:58 14:53 03:54 -00:56 17:29 -02:36
Running 3 07:19 17:51 07:32 -00:13 21:23 -03:32
Sled Pull 05:42 25:10 07:11 -01:29 28:55 -03:45
Running 4 07:13 30:52 07:33 -00:20 36:06 -05:14
Burpees Broad Jump 11:09 38:05 08:59 +02:10 43:39 -05:34
Running 5 08:09 49:14 08:05 +00:04 52:38 -03:24
Rowing 05:38 57:23 05:40 -00:02 01:00:43 -03:20
Running 6 07:25 01:03:01 07:44 -00:19 01:06:23 -03:22
Farmers Carry 02:20 01:10:26 03:05 -00:45 01:14:07 -03:41
Running 7 07:02 01:12:46 07:45 -00:43 01:17:12 -04:26
Sandbag Lunges 06:55 01:19:48 08:27 -01:32 01:24:57 -05:09
Running 8 12:17 01:26:43 09:56 +02:21 01:33:24 -06:41
Wall Balls 14:03 01:39:00 10:50 +03:13 01:43:20 -04:20
Roxzone 12:41 02:05:37 11:27 +01:14 02:05:37
Based on 244 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Damien, first off, congrats on pushing through the 2024 Melbourne Hyrox! Finishing in the top 60% is no small feat, especially in a competitive field of 2,451 athletes. Your overall time of 02:05:37 was impressive, and your total running time of 00:59:17 shows that you have a stronger running profile. In fact, you were 1:51 faster than average on the run, which is a solid indicator that you have the legs to go the distance. However, it looks like you may have gotten a bit too excited at the start, with that blistering pace of 3:31 in Running 1—great for a sprint, but it can burn you out later in the race. Overall, while your running is solid, some of the strength-based exercises, particularly the Wall Balls and Burpees Broad Jump, held you back. So, let’s dig into the specifics and turn those weaknesses into strengths!

Segments to Improve:

1. Burpees Broad Jump - 00:11:09 (99th Percentile)
This segment really dragged down your overall performance. To improve here, focus on explosive power and efficiency. Here’s how:

  • Drills: Incorporate box jumps and plyometric push-ups into your training. Try to perform 3 sets of 8-10 reps, focusing on explosiveness.
  • Form Correction: Ensure your burpee includes a strong push-up and that you’re jumping as far forward as possible. Keep your core engaged to maintain balance.
  • Specific Workout: Set up a circuit that includes 10 burpees, 10 broad jumps, and a 100m sprint, repeated 4 times with 2 minutes rest. This will simulate race conditions.

2. Wall Balls - 00:14:03 (99th Percentile)
The Wall Balls segment cost you dearly. The key here is to build both endurance and strength:

  • Drills: Practice high-rep wall balls with lighter weights to improve your endurance. Aim for 3 sets of 20-30 reps.
  • Technique Focus: Work on your squat depth and aim for a consistent target height. Engage your core and ensure your feet are shoulder-width apart to maintain stability.
  • Strength Training: Incorporate thrusters into your workouts. Perform 3 sets of 10-12 reps with a moderate weight to build strength and endurance.

3. Total Roxzone Time - 00:12:41 (97th Percentile)
Your transition time is a critical area for improvement. Let’s tighten that up:

  • Drills: Practice quick transitions between workouts. Set a timer and aim for a sub-30 second transition time between exercises.
  • Overall Fitness: Incorporate more high-intensity interval training (HIIT) sessions into your weekly routine to improve your overall fitness level.
  • Specific Strategy: During training, simulate race conditions by alternating between running and strength exercises with minimal rest.
Race Strategies:

To optimize your performance in future races, consider these strategic elements:

  • Pacing: Start strong but controlled. Aim for a pace that feels sustainable—maybe around 1:45-1:50 for the first run. This will help you maintain energy for the later segments.
  • Break It Down: Mentally divide the race into sections. Focus on completing one segment at a time, which can make the race feel less intimidating.
  • Nutrition & Hydration: Practice your nutrition strategy during training. Make sure you’re fueling properly before and during the race to keep your energy levels high.
Conclusion:

Damien, you’ve got the running chops to be a serious contender in Hyrox, but it’s time to round out your game with some strength work and smart transitions. Remember, “The only way to achieve the impossible is to believe it is possible.” So, get in there, hit those weaknesses head-on, and turn them into strengths. You’re already partway there—now let’s finish the job! And hey, if you ever feel like quitting during a workout, just remember: “The only thing worse than a bad workout is a workout that you didn’t do.” 💪🏆

Keep grinding, and I’m here to help you light that fire! Let’s make the next race even better. This is The Rox-Coach, and together we’ll conquer those challenges!

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
Heijke Bart 2024 Rimini 02:05:59
Carter Carlisle 2024 Chicago Navy Pier 02:05:31
Permain Thomas 2023 London 02:05:29
Mulhern Joe 2023 Dublin 02:05:59
Parbhu Pawan 2024 London 02:05:38
Jaśkiewicz Michał 2024 Gdansk 02:05:17
Mosqueira Solís Héctor 2024 Ciudad de Mexico 02:05:58
Houlker Daniel 2024 Manchester 02:05:26
Farrow Simon 2023 London 02:06:00
Janik Krystian 2024 Katowice 02:05:07

Measure Your Performance Against Top Athletes

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