Duff Robert
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.
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 Duff Robert'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 Duff Robert'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 Duff Robert'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 Duff Robert'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
04:53.
Check the detail of the improvement plan below.
01:53
Potential Improvement
38.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Robert Duff demonstrated a commendable performance in the 2024 Dublin Hyrox race. His overall rank was 1211th, placing him in the top 44% of all 2696 athletes and in the top 52% of his age group. His total time was 01:31:01. His total running time was 00:45:26, which was 00:18 slower than the average time. This indicates that Robert has a strength-focused profile rather than a runner profile. His pacing at the beginning of the race was faster than average, with his fastest lap being 00:04:30. However, as the race progressed, his pacing slowed down, indicating potential areas for improvement in maintaining a consistent pace and endurance.
Segments to Improve:
- Burpees Broad Jump: This was Robert's weakest segment, finishing 01:35 slower than the average time. To improve in this area, he could incorporate plyometric exercises into his training regimen. Box jumps, tuck jumps, and depth jumps can help improve explosive power. Additionally, practicing burpees with a broad jump at the end can help to build endurance and improve technique for this specific movement.
- Running: As Robert's total running time was slower than the average, improving his running endurance and speed is crucial. Interval training, including high-intensity sprints followed by periods of rest, can improve speed. Long, slow runs can enhance endurance, and hill runs can increase strength and power. Fartlek runs, a mixture of steady running, sprints, and rest periods, can also be beneficial.
- Sled Push: Robert was 00:36 slower than average in this segment. Strengthening the lower body and core can help improve sled push performance. Squats, deadlifts, and lunges can target these muscle groups. Additionally, training with the sled push itself would be beneficial, focusing on driving through the heels and maintaining a strong, straight back.
- Rowing: Robert was 00:22 slower than average in the rowing segment. To improve rowing performance, specific rowing drills on the ergometer focusing on technique, power, and endurance could be beneficial. Additionally, strengthening the back muscles, core, and legs with exercises such as deadlifts, pull-ups, and core work can help to improve rowing power.
Race Strategies:
Robert could benefit from implementing several race strategies for improved performance. First, maintaining a consistent pace throughout the race could help preserve energy for later stages and prevent burnout. Second, focusing on nutrition and hydration before and during the race can aid in maintaining energy levels and performance. Lastly, practicing transitions between running and strength segments can improve overall time, as speed in the 'Roxzone' impacts the total race time. This could involve training workouts that mimic the race structure, alternating between running and strength exercises.
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