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 26 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 Rodman William'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 Rodman William'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 Rodman William'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 Rodman William'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 34:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 21:05 | 01:20:44 to 59:39 | 62.0% |
| Wall Balls | 05:21 | 16:38 to 11:17 | 15.7% |
| Sandbag Lunges | 02:41 | 11:07 to 08:26 | 7.9% |
| Sled Pull | 01:51 | 09:43 to 07:52 | 5.4% |
| Burpees Broad Jump | 01:47 | 10:54 to 09:07 | 5.2% |
| Rowing | 00:41 | 06:24 to 05:43 | 2.0% |
| Ski Erg | 00:34 | 05:41 to 05:07 | 1.7% |
| Sled Push | 00:00 | 04:31 to 04:31 | 0.0% |
| Farmers Carry | 00:00 | 03:12 to 03:12 | 0.0% |
| Rodman William | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 09:33 | 00:00 | 07:01 +02:32 | 00:00 +00:00 |
| Ski Erg | 05:41 | 09:33 | 05:16 +00:25 | 07:01 +02:32 |
| Running 2 | 06:57 | 15:14 | 08:35 -01:38 | 12:17 +02:57 |
| Sled Push | 04:31 | 22:11 | 05:45 -01:14 | 20:52 +01:19 |
| Running 3 | 09:37 | 26:42 | 09:49 -00:12 | 26:37 +00:05 |
| Sled Pull | 09:43 | 36:19 | 09:15 +00:28 | 36:26 -00:07 |
| Running 4 | 09:37 | 46:02 | 10:12 -00:35 | 45:41 +00:21 |
| Burpees Broad Jump | 10:54 | 55:39 | 12:27 -01:33 | 55:53 -00:14 |
| Running 5 | 10:05 | 01:06:33 | 10:22 -00:17 | 01:08:20 -01:47 |
| Rowing | 06:24 | 01:16:38 | 06:13 +00:11 | 01:18:42 -02:04 |
| Running 6 | 10:21 | 01:23:02 | 10:07 +00:14 | 01:24:55 -01:53 |
| Farmers Carry | 03:12 | 01:33:23 | 04:04 -00:52 | 01:35:02 -01:39 |
| Running 7 | 10:20 | 01:36:35 | 10:13 +00:07 | 01:39:06 -02:31 |
| Sandbag Lunges | 11:07 | 01:46:55 | 11:51 -00:44 | 01:49:19 -02:24 |
| Running 8 | 14:17 | 01:58:02 | 14:02 +00:15 | 02:01:10 -03:08 |
| Wall Balls | 16:38 | 02:12:19 | 14:24 +02:14 | 02:15:12 -02:53 |
| Roxzone | 15:14 | 02:44:02 | 14:26 +00:48 | 02:44:02 |
William, first off, congrats on crushing it in the 2024 Dallas Hyrox! With an overall rank of 915 out of 2857, you’re in the top 32%, and even better, you’re in the top 99% of your age group. That’s no small feat! Your overall time of 02:44:02 and a total running time of 01:20:47, which is 12 seconds faster than average, shows you’ve got some serious running chops. 🏃♂️💨
But let's talk pacing. It looks like you may have jumped the gun a bit with your first running segment, clocking in at 00:09:33, which is 2:47 slower than average. That’s like starting a marathon with a sprint! Your best running lap of 00:06:57 shows you can turn it up when you need to, but you might want to find a balance that keeps you from burning out early. Overall, you've got more of a runner profile, so let’s work on that strength to become a true hybrid athlete! 💪
Now, let’s dive into the segments where you can really kick it up a notch. Here are the areas where you’ve got the most room to grow:
Wall Balls: Your wall ball performance is a critical area for improvement. To enhance your efficiency, focus on your form: keep your feet shoulder-width apart, engage your core, and aim for consistent height on your throws. Incorporate wall ball drills into your routine—try doing 3 sets of 15 reps, resting as little as possible between sets. Also, consider adding in some depth squats to build leg strength, which will help with your explosive power during the throws.
Sled Pull: The sled pull can be a real beast, but it doesn’t have to be! To improve here, work on your grip strength and core engagement. Include exercises like heavy rows and deadlifts in your training, focusing on form. When practicing sled pulls, start with lighter weights to perfect your technique, then gradually increase the resistance. Aim for short bursts of effort followed by active rest to build endurance and power.
Burpees Broad Jump: While you were faster than average, there’s always room for improvement! Try to work on your landing mechanics—soft landings can help reduce fatigue and keep your energy up. Incorporate broad jump drills and practice your burpees in intervals. Aim for 5 rounds of 10 burpees followed by a 10-second rest, then finish with a broad jump as far as you can go.
Roxzone: The time spent during transitions (aka Roxzone) can really make or break your race. Practice moving quickly between exercises—set up a mock course for yourself and time your transitions. Work on your breathing and keeping your heart rate down during these transitions. A simple drill could be to flow from one exercise to a quick run, focusing on minimizing downtime.
Ski Erg: Your ski erg time could use some work too. Focus on your technique: keep your arms straight as you pull and engage your core. You can boost your endurance with interval training on the ski erg—go for 30 seconds on, 30 seconds off for 8 rounds. This will help improve your stamina while keeping it fun!
During your next race, remember to pace yourself better on that first run. Don’t be afraid to hold back a little so you can unleash your speed later! Try to visualize your race before you start; mentally rehearse how you will approach each segment. Knowing when to push and when to recover can be a game-changer. Also, use your transitions to your advantage—keep moving and maintain a steady pace as you switch from running to exercises.
William, you’ve got the potential to take your performance to the next level. Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep that in mind as you work on your weaknesses and build your strengths. Next time, let’s aim to smash that wall ball time and dominate the sled pull! Keep grinding, and remember to have fun while you’re at it—after all, what’s fitness without a little joy? Keep pushing, and you’ll be unstoppable! 💥
Catch you at the next race, where we’ll turn those weaknesses into strengths. This is your Rox-Coach, signing off! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Haridasan Neerajvimal | 2024 Singapore | 02:43:44 | |
| Hoefnagels Bas | 2024 Maastricht | 02:44:00 | |
| Wong Leung Oi | 2023 Hong Kong | 02:43:37 | |
| Rodman William | 2024 Dallas | 02:44:02 | |
| John Calvin | 2024 Singapore National Stadium | 02:44:22 | |
| Ihsanuddin Muhammad | 2024 Singapore National Stadium | 02:44:23 | |
| Cyril Adeel | 2024 New York | 02:43:53 | |
| Salaverria James | 2024 Anaheim | 02:44:30 | |
| Scally John | 2023 Chicago - North American Open Championship | 02:43:45 | |
| Draicchio Michelangelo | 2023 Milan | 02:44:25 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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