Dive into this athlete’s performance at 2024 Dallas 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.
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 Connor Dennis'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 Connor Dennis'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 Connor Dennis'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 Connor Dennis'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
04:44.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Dennis! First off, big ups for smashing through the 2024 Dallas HYROX! Finishing with an overall time of 01:41:21 and ranking in the top 22% of a massive field is no small feat—so let that sink in for a moment. You’ve got the heart of a lion and the grit to match! 🦁
Now, let’s break down the performance. Your pacing was a bit of a rollercoaster ride—starting with a bang on that first run at 4:59, which is great! But it seems you might have been a bit too eager off the line, as you gradually slowed down in the latter running segments. Your total running time was a touch slower than the average, indicating that while you might have a solid runner’s profile initially, there’s definitely room for improvement in your endurance during the later segments. With the right tweaks, you can be that athlete who can run like the wind and lift like a beast—like a hybrid superhero! 💪
Segments to Improve:
Let’s dive into the segments that could use some TLC:
Wall Balls (10:34): Oof, this segment pulled you down significantly, ranking in the 90th percentile. You can really turn this around with some focused drills. Aim for high-rep wall ball sets at a lighter weight to build endurance. Try doing sets of 20-30 reps with a rest period of 30 seconds in between. Work on your squat form to ensure you’re deep enough, as that’s where the power comes from!
Roxzone (8:59): This is your transition time, and it could benefit from some quicker movement practices. Practice transitioning between exercises rapidly during your training sessions. Set a timer and try to keep rest periods to a minimum. A good drill is to do a quick round of your exercises and then immediately go into a run—make it seamless!
Rowing (5:36): Ranking in the 90th percentile isn't a badge of honor here, my friend. Focus on your technique! Make sure you’re using your legs effectively—drive hard with your legs, then lean back slightly and pull with your arms. Try interval sessions where you row at a higher intensity for 1 minute followed by 1 minute of recovery. Aim to keep your stroke rate high and your form tight!
Total Running Time (49:56): You’re just a smidge slower than average overall. A solid way to boost your running performance is by incorporating a mix of endurance runs and interval sprints in your training. Try long runs at a conversational pace to build your base, combined with short, intense bursts (think 400m repeats) to increase your speed.
Race Strategies:
Now for the race strategies. Here are some nuggets to consider for your next outing:
Start Steady: Don’t let adrenaline carry you too far. Start with a solid pace you know you can maintain rather than sprinting off like you’re being chased by a rabid raccoon. This will help you save energy for the later rounds.
Know Your Transitions: Practice your transitions in training. Make them quick and efficient. Visualize the flow from one exercise to the next. The better you know your routine, the less time you’ll waste in the roxzone!
Set Mini-Goals: Break the race down into segments. Focus on completing each segment with a specific goal in mind—time, form, or just finishing strong. Celebrate small victories along the way!
Visualization: Before race day, visualize each segment of the race. Imagine powering through those wall balls and rowing with precision. This mental practice can help boost your confidence and performance.
Conclusion:
Overall, Dennis, you’ve got a solid foundation to build on. With a few adjustments and focused training, you can turn those weaknesses into strengths and climb up that leaderboard like a champ! Remember, "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." Keep that fire burning! 🔥
Keep pushing, keep smiling, and remember: every rep counts—especially the ones you don’t want to do! Looking forward to seeing you crush your next race! You've got this! 💥