Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Winston Darren

Winston Darren 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

IRL IRL Flag Men 35-39 #174033 01:23:41 209th in AG | Top 51.9% 865th | Top 49.2%
+00:08
41:57
Run Total
+00:02
05:15
Avg. Lap
-00:13
04:15
Best Lap
+01:49
37:04
Workout Total
+00:14
04:38
Avg. Workout
-01:53
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 Winston Darren'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 Winston Darren'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 Winston Darren'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 Winston Darren'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 05:30. Check the detail of the improvement plan below.

02:33 Potential Improvement 46.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:33 07:21 to 04:48 46.4%
Run Total 01:08 41:57 to 40:49 20.6%
Wall Balls 01:07 06:57 to 05:50 20.3%
Sled Push 00:22 02:59 to 02:37 6.7%
Rowing 00:19 05:00 to 04:41 5.8%
Sled Pull 00:01 04:30 to 04:29 0.3%
Ski Erg 00:00 03:59 to 03:59 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%
Sandbag Lunges 00:00 04:21 to 04:21 0.0%

Splits Time

Winston Darren Perfect Race
Splits Total Average Total
Running 1 03:18 00:00 04:32 -01:14 00:00 +00:00
Ski Erg 03:59 03:18 04:24 -00:25 04:32 -01:14
Running 2 05:15 07:17 04:52 +00:23 08:56 -01:39
Sled Push 02:59 12:32 02:51 +00:08 13:48 -01:16
Running 3 05:42 15:31 05:18 +00:24 16:39 -01:08
Sled Pull 04:30 21:13 04:48 -00:18 21:57 -00:44
Running 4 05:44 25:43 05:15 +00:29 26:45 -01:02
Burpees Broad Jump 07:21 31:27 05:06 +02:15 32:00 -00:33
Running 5 05:55 38:48 05:26 +00:29 37:06 +01:42
Rowing 05:00 44:43 04:46 +00:14 42:32 +02:11
Running 6 05:55 49:43 05:18 +00:37 47:18 +02:25
Farmers Carry 01:57 55:38 02:08 -00:11 52:36 +03:02
Running 7 05:56 57:35 05:17 +00:39 54:44 +02:51
Sandbag Lunges 04:21 01:03:31 04:56 -00:35 01:00:01 +03:30
Running 8 04:15 01:07:52 05:51 -01:36 01:04:57 +02:55
Wall Balls 06:57 01:12:07 06:16 +00:41 01:10:48 +01:19
Roxzone 04:44 01:23:41 06:37 -01:53 01:23:41
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Darren Winston, a fitness athlete from Ireland, has shown a commendable performance in the 2024 Dublin HYROX race. His overall rank is 865, putting him in the top 32% of 2696 athletes. In his age group (35-39), he ranks 209, placing him in the top 37% of 553 athletes. His overall time was 01:23:41. His total running time was 00:41:57, which was 00:03 faster than the average. Darren's best running lap was 00:04:15.

From a pacing perspective, Darren started the race with a fast pace, evident from his running 1 segment, which was faster than average. However, in the middle parts of the race, his pace dropped. This is a common scenario among athletes who start off too quickly and struggle to maintain the pace throughout the race. From an overall view, Darren has a runner profile, given his faster total running time.

Segments to Improve:

  • Burpees Broad Jump: Darren's performance in this segment was significantly slower than the average. To improve this, Darren should focus on explosive strength training exercises such as plyometrics. Exercises like box jumps and tuck jumps can help improve his power and speed. He should also work on his burpee form, ensuring he is using his whole body efficiently during each jump.
  • Wall Balls: Darren needs to improve his time in this segment. Strength conditioning and endurance training can help with this. Squats, lunges, and medicine ball exercises can enhance his performance. Learning the correct form for wall ball throws, focusing on the use of legs, and not just the upper body will also help in improving his time.
  • Run Total: Despite having a runner profile, Darren's total running time has room for improvement. Interval training, where he alternates between high-intensity and low-intensity running, could improve his stamina and overall running time. He should also consider long-distance running to build endurance.
  • Sled Push and Rowing: These segments require strong lower body strength and good cardiovascular endurance. For the sled push, Darren should incorporate more leg strength exercises like squats and lunges into his routine. For rowing, practicing the correct form and technique can dramatically improve performance. High-intensity interval training on the rowing machine can also be beneficial.

Race Strategies:

Darren should consider the following strategies for better performance in future races:

  • Pacing: Darren should ensure he maintains a steady pace throughout the race, rather than starting off too quickly and slowing down midway. He can achieve this by practicing pacing during his training runs.
  • Transition Time: Darren should work on reducing his transition time between exercises. This could involve practicing quick transitions during training and improving his overall fitness.
  • Focus on Weak Areas: Darren should focus his training on the segments he has struggled with, namely the Burpees Broad Jump, Wall Balls, Run Total, Sled Push, and Rowing. By turning these weak areas into strengths, he can significantly improve his overall time.
Similar Athletes
Ajoy Allan 2024 Fort Lauderdale 01:23:15
Molina Corte Jairo 2023 Barcelona 01:24:11
Pasi Enrico 2024 Turin 01:24:02
Light Sean 2023 Chicago 01:23:20
Forster Mark 2023 Melbourne 01:24:08
Caabay Ronald 2024 Sports Direct HYROX London 01:23:31
Florin Alexis 2023 Paris 01:23:50
Bailey Jim 2024 Manchester 01:23:13
Perano Enrico 2024 Milan 01:23:36
Flores Dourojeanni Jacques 2022 Amsterdam 01:24:06

Measure Your Performance Against Top Athletes

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