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.
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 Watkins Duncan'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 Watkins Duncan'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 Watkins Duncan'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 Watkins Duncan'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
03:57.
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:
Duncan Watkins produced a commendable performance in the 2024 Dublin Hyrox race. Overall, he ranked in the top 31% of all athletes and secured an impressive top 21% position in his age group. His total running time was 00:40:53, which was 00:55 faster than the average, suggesting that he has a more runner-oriented profile. His best running lap was completed in 00:04:33, demonstrating his impressive speed. However, it's worth noting that some of his individual splits were slower than the average, indicating opportunities for improvement.
His pacing strategy seemed to have been a factor in his performance. Duncan started strong in Running 1 with a time of 00:03:13, which was significantly faster than the average. However, his subsequent running splits were generally slower than the average, which suggests that he may have started too fast. This is a common issue among athletes, where an overly aggressive start can lead to fatigue and slower times in later stages of the race.
Segments to Improve:
Burpees Broad Jump: This was Duncan's weakest segment, with a time of 00:06:29, which was 01:29 slower than the average. To improve in this area, Duncan could incorporate more plyometrics into his training routine, such as box jumps and jump squats, to increase his explosive power and speed. Regular practice of burpees would also help him to improve his technique and efficiency.
Sled Pull and Sled Push: Duncan was also slower than the average in these segments. Strength training, particularly focusing on the lower body and core, could help to improve his performance here. Exercises such as deadlifts, squats, and lunges could help to strengthen the muscles used in these movements. Practicing with the sled itself would also be beneficial.
Sandbag Lunges: Duncan was slower in this segment as well. Incorporating more lunges into his strength training routine, both with and without weight, could help to improve his performance. Additionally, practicing the specific movement of lunging with a sandbag can improve technique and efficiency.
Rowing: Duncan's rowing time was slower than average. To improve in this area, he could focus on improving his rowing technique, ensuring that he is using his legs and core to drive the movement rather than just his upper body. Incorporating more cardio into his training could also help to improve his endurance in this segment.
Race Strategies:
For future races, Duncan could benefit from a more conservative start to ensure he maintains a steady pace throughout the race. He could also focus on improving his transitions between stages, as indicated by his roxzone time. Specific transition practice, combined with overall fitness work, could help to reduce this time.
Overall, while Duncan has demonstrated impressive running abilities, focusing on strength training and practicing the specific movements involved in the race could help to improve his overall performance. By implementing these strategies, he has the potential to significantly improve his rank in future races.