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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Crawford Duncan's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Crawford Duncan hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Crawford Duncan’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Crawford Duncan'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 07:54. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:00 | 09:28 to 06:28 | 38.0% |
| Sandbag Lunges | 02:01 | 07:08 to 05:07 | 25.5% |
| Burpees Broad Jump | 01:27 | 06:49 to 05:22 | 18.4% |
| Sled Pull | 01:07 | 06:01 to 04:54 | 14.1% |
| Rowing | 00:18 | 05:07 to 04:49 | 3.8% |
| Ski Erg | 00:01 | 04:28 to 04:27 | 0.2% |
| Sled Push | 00:00 | 02:31 to 02:31 | 0.0% |
| Farmers Carry | 00:00 | 02:09 to 02:09 | 0.0% |
| Run Total | 00:00 | 37:52 to 37:52 | 0.0% |
| Crawford Duncan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:11 | 00:00 | 04:45 +00:26 | 00:00 +00:00 |
| Ski Erg | 04:28 | 05:11 | 04:30 -00:02 | 04:45 +00:26 |
| Running 2 | 04:02 | 09:39 | 05:06 -01:04 | 09:15 +00:24 |
| Sled Push | 02:31 | 13:41 | 03:00 -00:29 | 14:21 -00:40 |
| Running 3 | 04:41 | 16:12 | 05:33 -00:52 | 17:21 -01:09 |
| Sled Pull | 06:01 | 20:53 | 05:08 +00:53 | 22:54 -02:01 |
| Running 4 | 04:27 | 26:54 | 05:33 -01:06 | 28:02 -01:08 |
| Burpees Broad Jump | 06:49 | 31:21 | 05:38 +01:11 | 33:35 -02:14 |
| Running 5 | 04:48 | 38:10 | 05:44 -00:56 | 39:13 -01:03 |
| Rowing | 05:07 | 42:58 | 04:53 +00:14 | 44:57 -01:59 |
| Running 6 | 04:37 | 48:05 | 05:35 -00:58 | 49:50 -01:45 |
| Farmers Carry | 02:09 | 52:42 | 02:16 -00:07 | 55:25 -02:43 |
| Running 7 | 04:43 | 54:51 | 05:34 -00:51 | 57:41 -02:50 |
| Sandbag Lunges | 07:08 | 59:34 | 05:23 +01:45 | 01:03:15 -03:41 |
| Running 8 | 05:26 | 01:06:42 | 06:15 -00:49 | 01:08:38 -01:56 |
| Wall Balls | 09:28 | 01:12:08 | 06:50 +02:38 | 01:14:53 -02:45 |
| Roxzone | 07:33 | 01:29:00 | 07:17 +00:16 | 01:29:00 |
Duncan, you smashed your Hyrox race in London with an overall time of 01:29:00, ranking 426 out of 4462 athletes! That's in the top 9%, which is pretty darn impressive! 🎉 You definitely have a strong runner profile, as evidenced by your total running time of 00:37:52, which is 6:27 faster than the average. However, it looks like you started a bit slower with your first running lap, clocking in at 00:05:11, which was 28 seconds behind the average. This could have affected your rhythm in the early stages, but you picked it up significantly in later runs, especially with that lightning-fast 00:04:02 in Running 2—definitely a highlight!
Your performance in strength segments, such as the Sled Pull and Wall Balls, needs some work, as they fell behind the average. Remember, Hyrox is all about that hybrid fitness. You've got the speed, but we need to bolster your strength to make you an all-around beast. 🦁 Keep your head up; improvement is just around the corner!
This segment was 1:13 slower than average, sitting at the 88th percentile. Focus on form and breathing. Here’s a tip: break down the movement into manageable parts. Aim for 3 sets of 10 burpees with a jump at the end. Rest only 30 seconds between sets to mimic the race environment. This will help in developing explosive power while maintaining speed. Make sure to keep your core tight and land softly to protect those knees!
Wow, 1:46 slower than average! Time to turn those lunges into strength-building monsters. Start with lighter weights to perfect your form. You can incorporate 4 sets of 10 lunges with a 30 seconds rest in between. Focus on keeping your front knee behind your toes and your torso upright. As you progress, challenge yourself with heavier bags or longer distances. You’re going to feel like a lunge ninja in no time! 🥋
This was 54 seconds slower than average, placing you in the 85th percentile. Strength training for this exercise is key. Incorporate sled pulls into your weekly routine. Start with lighter weights and gradually increase as you build strength. Aim for 5 sets of 30 meters with a 1-minute rest in between. Focus on keeping your hips low and driving through your heels for maximum power.
At 2:38 slower than average, this is a segment that needs some serious love. Try to practice your wall balls in intervals—3 sets of 15 reps with a 1-minute rest. Focus on engaging your core and using your legs to launch the ball. Aiming for a consistent rhythm will save your energy for those running segments. And let’s face it, nobody wants to be the guy who drops the wall ball mid-squat! 😅
Being 23 seconds slower than average means we need to work on your transitions and overall fitness. Time to become a quick-change artist! Practice your transitions by doing mock runs where you simulate the race. Focus on minimizing your downtime—try to keep it under 30 seconds between exercises. If you can’t do it in the race, let’s make sure you can do it in training!
Duncan, you’ve got the talent; now it’s time to channel that into some serious improvements. Remember, “Success isn’t given; it’s earned.” So hit those training sessions hard! You’re already in the top 9%—imagine what you could do with a little more strength training! Keep pushing, keep laughing, and always aim for the next goal. We’re on this journey together, and I’m here to help you crush it! Let’s get after it! 💪
— The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Williams Tom | 2023 Glasgow | 01:28:49 | |
| Lefi Wesley | 2023 Paris | 01:28:47 | |
| Wit Roan | 2024 Maastricht | 01:29:05 | |
| Morales Jiménez De Tejada Manuel | 2023 Madrid | 01:28:58 | |
| Hayter Jordan | 2023 Manchester | 01:29:16 | |
| Mcferran Michael | 2023 Anaheim | 01:28:37 | |
| Günther Matthias | 2024 Frankfurt | 01:28:50 | |
| Witting Michel | 2024 Amsterdam | 01:28:43 | |
| Villena Rodríguez Jesús | 2022 Madrid | 01:28:42 | |
| Kraus Horatiu | 2023 Malmö | 01:29:26 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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