Dive into this athlete’s performance at 2023 London 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.
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 Tucker Dale'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 Tucker Dale'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 Tucker Dale'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 Tucker Dale'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 06:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:01 | 41:32 to 35:31 | 88.0% |
| Sandbag Lunges | 00:30 | 04:17 to 03:47 | 7.3% |
| Farmers Carry | 00:14 | 01:52 to 01:38 | 3.4% |
| Rowing | 00:03 | 04:26 to 04:23 | 0.7% |
| Ski Erg | 00:02 | 04:07 to 04:05 | 0.5% |
| Sled Push | 00:00 | 01:50 to 01:50 | 0.0% |
| Sled Pull | 00:00 | 03:24 to 03:24 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:08 to 03:08 | 0.0% |
| Wall Balls | 00:00 | 03:57 to 03:57 | 0.0% |
| Tucker Dale | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:30 | 00:00 | 04:05 +00:25 | 00:00 +00:00 |
| Ski Erg | 04:07 | 04:30 | 04:14 -00:07 | 04:05 +00:25 |
| Running 2 | 04:45 | 08:37 | 04:23 +00:22 | 08:19 +00:18 |
| Sled Push | 01:50 | 13:22 | 02:30 -00:40 | 12:42 +00:40 |
| Running 3 | 05:35 | 15:12 | 04:42 +00:53 | 15:12 +00:00 |
| Sled Pull | 03:24 | 20:47 | 04:07 -00:43 | 19:54 +00:53 |
| Running 4 | 05:12 | 24:11 | 04:40 +00:32 | 24:01 +00:10 |
| Burpees Broad Jump | 03:08 | 29:23 | 04:12 -01:04 | 28:41 +00:42 |
| Running 5 | 05:06 | 32:31 | 04:48 +00:18 | 32:53 -00:22 |
| Rowing | 04:26 | 37:37 | 04:31 -00:05 | 37:41 -00:04 |
| Running 6 | 05:16 | 42:03 | 04:42 +00:34 | 42:12 -00:09 |
| Farmers Carry | 01:52 | 47:19 | 01:52 +00:00 | 46:54 +00:25 |
| Running 7 | 05:20 | 49:11 | 04:41 +00:39 | 48:46 +00:25 |
| Sandbag Lunges | 04:17 | 54:31 | 04:11 +00:06 | 53:27 +01:04 |
| Running 8 | 05:51 | 58:48 | 05:02 +00:49 | 57:38 +01:10 |
| Wall Balls | 03:57 | 01:04:39 | 05:17 -01:20 | 01:02:40 +01:59 |
| Roxzone | 04:45 | 01:13:13 | 05:16 -00:31 | 01:13:13 |
Dale's total running time of 00:41:32 is 05:21 slower than the average for his finish time. This indicates that he can benefit from improving his overall fitness and transitioning between exercises more efficiently. Additionally, his best running lap time of 00:04:30 suggests that he has the potential to excel in running.
To improve his running performance, Dale can incorporate the following training strategies and techniques:
1. Interval Training: Incorporate interval training sessions to improve speed and endurance. This can involve alternating between high-intensity sprints and slower recovery jogs.
2. Hill Repeats: Include hill repeats in his training routine to build leg strength and improve his ability to handle inclines during the race.
3. Tempo Runs: Incorporate tempo runs at a slightly faster pace than his race pace to improve his stamina and race pacing.
4. Strength Training: Include strength training exercises such as squats, lunges, and deadlifts to build leg and core strength, which will improve running performance.
5. Plyometric Exercises: Incorporate plyometric exercises like box jumps, jump squats, and bounding to improve explosive power and running efficiency.
For the segments where Dale lost time in the strength exercises, he can focus on the following training strategies and techniques:
1. Specific Exercise Training: Practice the specific exercises involved in the strength segments, such as sled push, sled pull, burpees broad jump, farmers carry, and sandbag lunges, to improve technique and efficiency.
2. Strength Endurance Training: Include circuit training or high-intensity interval training (HIIT) workouts that mimic the demands of the strength segments to improve strength endurance.
3. Functional Strength Training: Incorporate exercises that target the muscles used during the strength segments, such as squats, deadlifts, and kettlebell swings, to build overall strength and stability.
Overall, Dale Tucker has shown great potential in the HYROX race. By focusing on improving his running performance, optimizing his transitions, and implementing effective race strategies, he can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| DeBruin Kevin | 2022 Dallas | 01:13:15 | |
| Sebastiano Daniel | 2024 Vienna - European Championship | 01:13:00 | |
| Samuels Dwayne | 2022 Birmingham | 01:13:16 | |
| Blundell Brett | 2024 Melbourne | 01:13:11 | |
| Vettorello Michele | 2023 Rimini | 01:13:06 | |
| White Ethan | 2024 Frankfurt | 01:12:44 | |
| Mottram Russell | 2024 Dublin | 01:12:58 | |
| Kullgren Jacob | 2023 Stockholm | 01:13:23 | |
| Grissing Stephen | 2024 Dublin | 01:13:20 | |
| Hildebrand Kacper | 2024 Poznan | 01:12:43 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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