Season 23/24 2023 London (3243) HYROX (2806) Men (1846) Wisely Darren

Wisely Darren Hyrox Result

Dive into this athlete’s performance at 2023 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 159 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #174007 02:11:21 374th in AG | Top 98.2% 1828th | Top 99.0%
-03:02
01:01:04
Run Total
-00:19
07:38
Avg. Lap
-00:39
05:16
Best Lap
+05:36
01:00:57
Workout Total
+00:42
07:37
Avg. Workout
-02:55
09:25
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 159 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 159 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Wisely 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 Wisely 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 159 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 Wisely 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 Wisely 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 14:06. Check the detail of the improvement plan below.

04:59 Potential Improvement 35.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 04:59 15:34 to 10:35 35.3%
Run Total 03:43 01:01:04 to 57:21 26.4%
Sandbag Lunges 02:32 10:29 to 07:57 18.0%
Burpees Broad Jump 01:13 09:51 to 08:38 8.6%
Sled Push 01:05 05:30 to 04:25 7.7%
Rowing 00:34 06:10 to 05:36 4.0%
Ski Erg 00:00 04:54 to 04:54 0.0%
Sled Pull 00:00 06:13 to 06:13 0.0%
Farmers Carry 00:00 02:16 to 02:16 0.0%

Splits Time

Wisely Darren Perfect Race
Splits Total Average Total
Running 1 05:16 00:00 05:41 -00:25 00:00 +00:00
Ski Erg 04:54 05:16 05:00 -00:06 05:41 -00:25
Running 2 07:15 10:10 06:41 +00:34 10:41 -00:31
Sled Push 05:30 17:25 04:28 +01:02 17:22 +00:03
Running 3 07:37 22:55 07:50 -00:13 21:50 +01:05
Sled Pull 06:13 30:32 07:45 -01:32 29:40 +00:52
Running 4 07:51 36:45 07:55 -00:04 37:25 -00:40
Burpees Broad Jump 09:51 44:36 09:29 +00:22 45:20 -00:44
Running 5 07:54 54:27 08:25 -00:31 54:49 -00:22
Rowing 06:10 01:02:21 05:46 +00:24 01:03:14 -00:53
Running 6 07:19 01:08:31 08:06 -00:47 01:09:00 -00:29
Farmers Carry 02:16 01:15:50 03:06 -00:50 01:17:06 -01:16
Running 7 07:50 01:18:06 08:04 -00:14 01:20:12 -02:06
Sandbag Lunges 10:29 01:25:56 08:34 +01:55 01:28:16 -02:20
Running 8 10:04 01:36:25 10:58 -00:54 01:36:50 -00:25
Wall Balls 15:34 01:46:29 11:13 +04:21 01:47:48 -01:19
Roxzone 09:25 02:11:21 12:20 -02:55 02:11:21
Based on 159 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Darren Wisely performed well in the HYROX race, finishing in the top 65% of athletes in both the overall rank and his age group. His overall time of 02:11:21 was commendable, and his total running time of 01:01:04 was particularly impressive, being 02:10 faster than the average. This indicates that Darren has a strong running profile and should continue to focus on developing his running abilities.

Segments to Improve


1. Wall Balls:
Darren's time of 00:15:34 for the Wall Balls segment was 04:29 slower than the average. To improve in this area, he should focus on building strength and endurance in his upper body and core. Incorporating exercises such as medicine ball squats, wall ball throws, and overhead presses can help improve performance in this segment. Additionally, practicing proper form and technique, including maintaining a consistent rhythm and using the legs to generate power, will be beneficial.

2. Sandbag Lunges:
Darren's time of 00:10:29 for the Sandbag Lunges segment was 01:40 slower than the average. To enhance his performance in this segment, he should work on strengthening his lower body, particularly the quadriceps, glutes, and hamstrings. Exercises such as walking lunges, Bulgarian split squats, and deadlifts can help build the necessary strength and stability for sandbag lunges. Additionally, practicing proper form, ensuring a full range of motion, and maintaining balance and control throughout the movement will be crucial.

3. Burpees Broad Jump:
Darren's time of 00:09:51 for the Burpees Broad Jump segment was 01:17 slower than the average. To improve in this area, he should focus on enhancing his cardiovascular endurance and explosiveness. High-intensity interval training (HIIT) workouts, including burpees and broad jumps, can help improve both cardiovascular fitness and explosive power. Additionally, practicing efficient and fluid transitions between the burpees and broad jumps will help minimize time lost during this segment.

4. Running 2:
Darren's time of 00:07:15 for the Running 2 segment was 00:32 slower than the average. To improve his running performance, Darren should incorporate interval training and endurance runs into his training routine. Interval training can help improve speed and stamina, while endurance runs will build the necessary cardiovascular endurance for longer distances. Additionally, focusing on proper running form, including maintaining an upright posture, engaging the core, and utilizing efficient arm swing, will help optimize running efficiency.

5. Rowing:
Darren's time of 00:06:10 for the Rowing segment was 00:27 slower than the average. To enhance his rowing performance, he should focus on improving his technique and building upper body and core strength. Engaging the legs, core, and arms in a coordinated manner, maintaining a strong posture, and utilizing efficient stroke technique will help optimize rowing efficiency. Incorporating exercises such as bent-over rows, lat pulldowns, and planks can also aid in building the necessary strength for rowing.

6. Sled Push:
Darren's time of 00:05:30 for the Sled Push segment was 00:12 slower than the average. To improve in this area, he should focus on building lower body and core strength. Exercises such as squats, lunges, and deadlifts can help develop the necessary strength and power for sled pushing. Additionally, practicing proper technique, including maintaining a low center of gravity, driving through the legs, and using the arms for additional propulsion, will be beneficial.

Strategies


During the race, Darren should consider the following strategies to enhance his performance:
1. Pacing:
It is important for Darren to maintain a steady pace throughout the race to avoid burnout. Starting too fast can lead to fatigue later on, while starting too slow can prevent him from maximizing his performance. Finding a comfortable yet challenging pace from the beginning and maintaining it throughout the race will be crucial.

2. Transitions:
To minimize time lost in the roxzone, Darren should focus on improving his overall fitness and reducing his transition time. Incorporating functional fitness exercises and drills that simulate the transitions between the different segments of the race can help improve his overall fitness and efficiency during the transitions.

3. Practice Specific Segments:
Prioritizing training on the segments where Darren lost the most time, such as Wall Balls, Sandbag Lunges, Burpees Broad Jump, Running 2, Rowing, and Sled Push, will be beneficial. Allocating more training time to these specific segments and incorporating specific exercises and drills to target the weaknesses identified will help improve performance in these areas.

4. Mental Preparation:
Mental strength plays a crucial role in endurance races like HYROX. Darren should focus on developing mental resilience and positive self-talk to overcome challenges during the race. Visualizing successful performances in the identified areas of improvement and maintaining a positive mindset throughout the race will contribute to better overall performance.

By implementing these strategies and incorporating the suggested training techniques and exercises, Darren can further enhance his performance in future HYROX races. It is important to tailor the training routines to his specific needs, taking into account his age group, nationality, and race performance analysis.

Similar Athletes
Revillon Martin 2024 Paris 02:11:41
Bulthuis Elmer 2024 Rotterdam 02:11:09
Alwes Birk 2022 München 02:11:02
Lau Soon Lee Isaacsi 2024 Singapore 02:11:04
Byrd Chris 2023 Dallas 02:11:42
G T Thirunavukarasu 2023 Singapore 02:11:36
Lim Andy 2024 Hong Kong 02:11:31
Hintzy Mayeul 2023 Dubai 02:11:05
Pirovic Michael 2024 Melbourne 02:11:14
Sachs Charlie 2024 Anaheim 02:11:09

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