Dive into this athlete’s performance at 2024 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 Dew David'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 Dew David'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 Dew David'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 Dew David'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 04:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:25 | 05:50 to 04:25 | 29.2% |
| Wall Balls | 01:20 | 06:45 to 05:25 | 27.5% |
| Sled Push | 00:57 | 03:23 to 02:26 | 19.6% |
| Farmers Carry | 00:24 | 02:16 to 01:52 | 8.2% |
| Rowing | 00:18 | 04:53 to 04:35 | 6.2% |
| Sled Pull | 00:16 | 04:28 to 04:12 | 5.5% |
| Ski Erg | 00:11 | 04:26 to 04:15 | 3.8% |
| Sandbag Lunges | 00:00 | 04:20 to 04:20 | 0.0% |
| Run Total | 00:00 | 36:25 to 36:25 | 0.0% |
| Dew David | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:23 | 00:00 | 04:21 +01:02 | 00:00 +00:00 |
| Ski Erg | 04:26 | 05:23 | 04:21 +00:05 | 04:21 +01:02 |
| Running 2 | 03:58 | 09:49 | 04:42 -00:44 | 08:42 +01:07 |
| Sled Push | 03:23 | 13:47 | 02:43 +00:40 | 13:24 +00:23 |
| Running 3 | 04:24 | 17:10 | 05:05 -00:41 | 16:07 +01:03 |
| Sled Pull | 04:28 | 21:34 | 04:32 -00:04 | 21:12 +00:22 |
| Running 4 | 04:23 | 26:02 | 05:05 -00:42 | 25:44 +00:18 |
| Burpees Broad Jump | 05:50 | 30:25 | 04:47 +01:03 | 30:49 -00:24 |
| Running 5 | 04:35 | 36:15 | 05:13 -00:38 | 35:36 +00:39 |
| Rowing | 04:53 | 40:50 | 04:40 +00:13 | 40:49 +00:01 |
| Running 6 | 04:25 | 45:43 | 05:05 -00:40 | 45:29 +00:14 |
| Farmers Carry | 02:16 | 50:08 | 02:02 +00:14 | 50:34 -00:26 |
| Running 7 | 04:19 | 52:24 | 05:04 -00:45 | 52:36 -00:12 |
| Sandbag Lunges | 04:20 | 56:43 | 04:40 -00:20 | 57:40 -00:57 |
| Running 8 | 05:01 | 01:01:03 | 05:33 -00:32 | 01:02:20 -01:17 |
| Wall Balls | 06:45 | 01:06:04 | 05:54 +00:51 | 01:07:53 -01:49 |
| Roxzone | 07:11 | 01:19:52 | 06:05 +01:06 | 01:19:52 |
David, you crushed it at the 2024 London Hyrox, finishing with an overall time of 01:19:52, placing you in the top 5% out of 4462 athletes! That's no small feat and shows that you've got serious grit. Your total running time of 00:36:25 is impressive, clocking in faster than average by 3:51. This indicates you’ve got a solid runner’s profile, which is something to be proud of. 🌟
However, let's not overlook the pacing strategy. Your first running segment was a bit of a slow starter at 00:05:23—about a minute slower than the average. It seems like you might have been warming up a bit too leisurely, but you absolutely made up for it in the subsequent laps, especially with that blazing 00:03:58 on Running 2. You clearly have the speed, but we need to refine that pacing to ensure you’re not leaving time on the table at the beginning. The key is to balance speed and endurance across all segments, especially when it comes to the strength-based exercises where you can improve. 🏃♂️💨
Now, let’s dive into the nitty-gritty of where we can turn those weaknesses into strengths. Here are the segments where you can take your performance from “meh” to “WOW!”
1. Burpees Broad Jump: This segment is a killer, but it shouldn't be! Focus on explosive power and endurance. Try doing sets of burpees followed by broad jumps to build that power. Aim for 3 sets of 10 reps with minimal rest, then jog lightly for 30 seconds to simulate race fatigue. Remember, it’s all about rhythm; find your groove and stick to it!
2. Wall Balls: For wall balls, make sure to focus on your squat form and hip drive. You can improve your strength and endurance by doing high-rep wall ball workouts (3 sets of 15-20 reps) at the beginning of your training sessions. Pair these with a light run or jog in between sets to mimic the race scenario. Your legs will thank you later!
3. Sled Push: The sled is a beast, but you've got to tame it! Incorporate sled pushes into your routine—try pushing heavier weights for shorter distances (10-15m) and then lighter weights for longer distances (30-40m). Work on your push technique; keep your hips low and drive through your heels. This will not only improve your power but also your efficiency on race day.
4. Roxzone: Transition times are your friend or enemy. To improve this segment, practice quick transitions between exercises during your training. Set a timer and aim to minimize the time spent resting or setting up. Incorporate circuit training where you move from one exercise to another with minimal downtime to build your overall fitness and speed up transitions.
Implementing the right strategies on race day can make a huge difference. Here are a few tips to keep in mind:
David, you’ve got the potential to be a Hyrox powerhouse! With some targeted training and strategic pacing, you can easily turn those segments around and push even higher up the ranks. Remember, every athlete has room to improve, and it's all about the journey. As they say, “The only bad workout is the one that didn’t happen!” So keep grinding, stay motivated, and enjoy the process. You’re doing great—let’s aim for that top 10% next time! 💪💥
Keep pushing, and remember, I’m here to help you through every step of the way. You got this! - The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Rooney Ian | 2024 Manchester | 01:19:37 | |
| Grove Simon | 2024 Birmingham | 01:19:31 | |
| Mcmahon Andrew | 2024 Madrid | 01:20:15 | |
| Roberts James | 2024 Birmingham | 01:19:56 | |
| Manucci Andrea | 2024 Milan | 01:20:22 | |
| Van Den Hoek Hans | 2023 Amsterdam | 01:20:12 | |
| Arnould Jordan | 2024 Perth | 01:20:12 | |
| Evans Benjamin | 2020 Dallas | 01:19:35 | |
| Leão João | 2024 Berlin | 01:19:39 | |
| Hettel Benjamin | 2022 Karlsruhe | 01:20:04 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London | 01:22:38 | |
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
