Season 24/25 2024 Sydney (1237) HYROX (1058) Men (695) Dyer Luke

Dyer Luke Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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

AUS AUS Flag Men 40-44 #102030 01:33:45 76th in AG | Top 72.4% 540th | Top 77.7%
+13:24
59:40
Run Total
+01:41
07:27
Avg. Lap
+00:55
05:48
Best Lap
-13:57
25:47
Workout Total
-01:45
03:13
Avg. Workout
+00:32
08:23
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 Dyer Luke'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 Dyer Luke'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 Dyer Luke'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 Dyer Luke'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 14:25. Check the detail of the improvement plan below.

14:25 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 14:25 59:40 to 45:15 100.0%
Ski Erg 00:00 04:03 to 04:03 0.0%
Sled Push 00:00 01:58 to 01:58 0.0%
Sled Pull 00:00 03:15 to 03:15 0.0%
Burpees Broad Jump 00:00 04:11 to 04:11 0.0%
Rowing 00:00 04:10 to 04:10 0.0%
Farmers Carry 00:00 01:28 to 01:28 0.0%
Sandbag Lunges 00:00 02:54 to 02:54 0.0%
Wall Balls 00:00 03:48 to 03:48 0.0%

Splits Time

Dyer Luke Perfect Race
Splits Total Average Total
Running 1 04:33 00:00 04:53 -00:20 00:00 +00:00
Ski Erg 04:03 04:33 04:33 -00:30 04:53 -00:20
Running 2 09:54 08:36 05:20 +04:34 09:26 -00:50
Sled Push 01:58 18:30 03:11 -01:13 14:46 +03:44
Running 3 09:59 20:28 05:49 +04:10 17:57 +02:31
Sled Pull 03:15 30:27 05:29 -02:14 23:46 +06:41
Running 4 10:00 33:42 05:49 +04:11 29:15 +04:27
Burpees Broad Jump 04:11 43:42 06:05 -01:54 35:04 +08:38
Running 5 06:47 47:53 06:01 +00:46 41:09 +06:44
Rowing 04:10 54:40 04:59 -00:49 47:10 +07:30
Running 6 06:12 58:50 05:51 +00:21 52:09 +06:41
Farmers Carry 01:28 01:05:02 02:22 -00:54 58:00 +07:02
Running 7 05:48 01:06:30 05:49 -00:01 01:00:22 +06:08
Sandbag Lunges 02:54 01:12:18 05:40 -02:46 01:06:11 +06:07
Running 8 06:30 01:15:12 06:38 -00:08 01:11:51 +03:21
Wall Balls 03:48 01:21:42 07:25 -03:37 01:18:29 +03:13
Roxzone 08:23 01:33:45 07:51 +00:32 01:33:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Luke Dyer delivered a commendable performance in the 2024 Sydney Hyrox race, finishing in the top 50% overall and top 49% in his age group. His overall time was 01:33:45, with a total running time of 00:59:40, which was 13:04 slower than average. This indicates that while Luke has a strong foundation in strength exercises, his running performance could benefit from improvement. His best running lap was 00:05:48, showing capability but not consistency across all running segments. Additionally, his pacing suggests a stronger performance in strength-based segments compared to running, highlighting a need for better endurance and running efficiency.

Segments to Improve:

  • Running Performance:

    Luke's running segments, particularly Running 2, 3, and 4, were significantly slower than average. To improve his running performance, Luke should focus on building his aerobic capacity and endurance.

    • Training Strategy: Incorporate interval training to enhance speed and stamina. A typical session could include 400m repeats at a fast pace, with a 1:1 work-to-rest ratio.
    • Exercises: Hill sprints and tempo runs to build strength and pacing consistency.
    • Form Techniques: Work on stride efficiency and cadence to reduce energy expenditure during runs.
  • Roxzone Transitions:

    Luke spent more time than average in the Roxzone, indicating room for improvement in transition efficiency between exercise zones.

    • Training Strategy: Practice transitions by simulating race conditions to become more familiar with equipment and layout.
    • Exercises: Quick transition drills such as removing weights or adjusting machines swiftly during circuit training.
    • Form Techniques: Focus on maintaining momentum and minimizing rest during transitions.

Race Strategies:

  • Pacing: Luke should aim for a balanced pace across all running segments to avoid early fatigue. Starting too fast can lead to decreased performance in later stages of the race.
  • Energy Management: Efficiently manage energy reserves by focusing on consistent breathing techniques and ensuring proper nutrition and hydration before and during the race.
  • Segment Focus: Leverage strength in exercises like the Sled Push, Sled Pull, and Wall Balls to create time buffers, allowing for more controlled transitions and running segments.
  • Visualization and Mental Preparation: Use mental rehearsal techniques to prepare for the race, envisioning smooth transitions and maintaining a steady pace.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Hartmann Till 2022 Essen 01:33:26
Ganley Tim 2024 Berlin 01:33:28
Vyse Kev 2023 Birmingham 01:33:20
Fahy Paul 2024 Chicago Navy Pier 01:34:09
Dalcortivo Nick 2021 New York 01:33:51
Scheerer Alexander 2024 Stuttgart 01:33:25
Mitterlehner Tim 2018 Wien 01:34:05
Munro Donald 2024 Glasgow 01:33:57
Van Den Brink Roy 2023 Amsterdam 01:34:07
Sinclair Brent 2024 Melbourne 01:34:09

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Sydney 01:19:38

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