Rocks Damian Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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

GBR GBR Flag Men 40-44 #171006 01:18:03 90th in AG | Top 29.3% 546th | Top 31.1%
-01:04
38:18
Run Total
-00:08
04:47
Avg. Lap
-00:28
03:49
Best Lap
+02:15
35:04
Workout Total
+00:17
04:23
Avg. Workout
-01:10
04:44
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 Rocks Damian'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 Rocks Damian'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 Rocks Damian'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 Rocks Damian'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 05:04. Check the detail of the improvement plan below.

01:42 Potential Improvement 33.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:42 06:54 to 05:12 33.6%
Sandbag Lunges 01:33 05:45 to 04:12 30.6%
Burpees Broad Jump 00:58 05:10 to 04:12 19.1%
Sled Pull 00:19 04:21 to 04:02 6.3%
Rowing 00:13 04:45 to 04:32 4.3%
Run Total 00:11 38:18 to 38:07 3.6%
Ski Erg 00:08 04:21 to 04:13 2.6%
Sled Push 00:00 02:09 to 02:09 0.0%
Farmers Carry 00:00 01:39 to 01:39 0.0%

Splits Time

Rocks Damian Perfect Race
Splits Total Average Total
Running 1 02:43 00:00 04:19 -01:36 00:00 +00:00
Ski Erg 04:21 02:43 04:19 +00:02 04:19 -01:36
Running 2 04:51 07:04 04:36 +00:15 08:38 -01:34
Sled Push 02:09 11:55 02:39 -00:30 13:14 -01:19
Running 3 05:17 14:04 04:59 +00:18 15:53 -01:49
Sled Pull 04:21 19:21 04:24 -00:03 20:52 -01:31
Running 4 05:14 23:42 04:58 +00:16 25:16 -01:34
Burpees Broad Jump 05:10 28:56 04:36 +00:34 30:14 -01:18
Running 5 05:26 34:06 05:06 +00:20 34:50 -00:44
Rowing 04:45 39:32 04:38 +00:07 39:56 -00:24
Running 6 05:38 44:17 04:59 +00:39 44:34 -00:17
Farmers Carry 01:39 49:55 01:59 -00:20 49:33 +00:22
Running 7 05:22 51:34 04:58 +00:24 51:32 +00:02
Sandbag Lunges 05:45 56:56 04:32 +01:13 56:30 +00:26
Running 8 03:49 01:02:41 05:25 -01:36 01:01:02 +01:39
Wall Balls 06:54 01:06:30 05:42 +01:12 01:06:27 +00:03
Roxzone 04:44 01:18:03 05:54 -01:10 01:18:03
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Damian Rocks, competing in the Age Group 40-44 category, delivered a strong performance in the 2024 Dublin HYROX race. Finishing with an overall rank of 546 out of 2696 athletes puts him in the top 20%, an outstanding achievement. Damian's total running time of 00:38:18, which was 01:14 faster than the average, demonstrates his strength in running. His fast start in the first running segment, clocking 01:33 faster than average, indicates a strong start and aggressive pacing strategy. However, slower times in the middle running segments suggest some pacing issues, possibly starting too fast. His best running lap was an impressive 00:03:49.

Segments to Improve

  • Wall Balls: Damian's time in this segment was 01:12 slower than average, suggesting the need for increased strength and endurance training. Incorporating more functional strength exercises, such as medicine ball throws and squat thrusts, could help improve his performance in this area.
  • Sandbag Lunges: This was another segment where Damian was slower than average, indicating a potential weakness in lower body strength. Focused strength training, particularly exercises like weighted walking lunges and hamstring curls, can help improve performance in this segment.
  • Burpees Broad Jump: Damian was slower than average in this segment as well. Incorporating more plyometric exercises, such as box jumps and power skips, can help improve explosive power and speed.
  • Sled Pull: Although Damian was slightly faster than average in this segment, there is still room for improvement. Sled pulls require both strength and endurance, so a balanced training program incorporating both heavy weight training and high-intensity interval training could be beneficial.

Race Strategies

In future races, Damian might consider a more conservative start to conserve energy for the middle and later stages of the race. While his fast start in the running segments demonstrates his strong running abilities, it is important to maintain a steady pace throughout the race to prevent burnout. Furthermore, focusing on efficient transitions between segments (evidenced by his faster than average roxzone time) can help shave off valuable seconds from his overall time. Finally, incorporating more strength training into his routine, particularly exercises targeting the muscles used in the Wall Balls, Sandbag Lunges, and Burpees Broad Jump segments, can help improve his performance in these areas.

Similar Athletes
Greer Justin 2024 Birmingham 01:18:21
Burling Daniel 2022 Manchester 01:18:26
Dandal Jaunach 2022 Frankfurt 01:17:35
Wilkins Ryan 2024 Glasgow 01:18:03
Ehrhart Franz 2024 Marseille 01:18:31
Desborough Scott 2023 London 01:18:19
Romero Omar 2022 Dallas 01:18:29
Mckeogh Conor 2024 Birmingham 01:17:57
Bui Quynh 2024 Melbourne 01:17:36
Suter Zachary 2024 Perth 01:18:03

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download