Dive into this athlete’s performance at 2024 Brisbane 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 Walmsley Dion'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 Walmsley Dion'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 Walmsley Dion'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 Walmsley Dion'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
04:30.
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
Dion Walmsley delivered a commendable performance in the Hyrox race, securing an overall rank of 394 out of 1014 athletes and finishing 9th in his age group. His overall time was 01:34:16, placing him in the top 38% of all athletes and the top 42% in his age category. Dion's race strategy seemed to involve a strong start, as indicated by his faster-than-average time in Running 1. However, his subsequent running segments slowed down, suggesting he may have expended too much energy initially. His Total Running Time was 00:47:06, which was 00:18 slower than the average, indicating a potential need for improvement in endurance and pacing. Dion's profile appears to be balanced, with both strengths and areas needing improvement in running and strength-based segments.
Segments to Improve
Burpees Broad Jump (00:07:13): Dion was 01:12 slower than average, placing him in the 85th percentile. To improve, focus on plyometric exercises like box jumps and burpee variations to enhance explosive power and endurance. Practice form corrections to ensure efficient energy use and reduce fatigue.
Sandbag Lunges (00:06:42): With a 01:00 slower time than average, Dion could benefit from incorporating weighted lunges and step-ups into his routine. Emphasize proper form and breathing techniques to maintain stability and reduce time.
Running Segments (Running 6: 00:06:24 and Running 7: 00:06:22): Both segments were slower than average by significant margins. Implement interval training and tempo runs to build endurance and improve pacing during later race stages.
Farmers Carry (00:02:35): Being 00:11 slower than average, focus on grip strength and core stability exercises. Incorporate heavier carries over short distances with minimal rest to simulate race conditions.
Race Strategies
Start Conservatively: Avoid expending too much energy in the initial running segments to prevent fatigue. Aim for a more balanced pace to maintain energy levels for strength-based exercises.
Optimize Roxzone Transitions: Practice smooth and quick transitions between exercise zones to minimize time lost. This can be achieved by familiarizing yourself with equipment setup and practicing quick transitions in training.
Focus on Breathing Technique: Incorporate breathing exercises and mindfulness techniques to maintain a steady heart rate and composure during high-intensity segments.