Devlin Sam Hyrox Result

Dive into this athlete’s performance at 2024 Frankfurt 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 #104021 01:22:16 97th in AG | Top 46.4% 658th | Top 44.5%
+01:00
42:12
Run Total
+00:08
05:17
Avg. Lap
+00:34
04:59
Best Lap
-00:34
34:08
Workout Total
-00:04
04:16
Avg. Workout
-00:21
06:01
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 Devlin Sam'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 Devlin Sam'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 Devlin Sam'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 Devlin Sam'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 04:00. Check the detail of the improvement plan below.

02:04 Potential Improvement 51.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:04 42:12 to 40:08 51.7%
Burpees Broad Jump 00:43 05:22 to 04:39 17.9%
Ski Erg 00:30 04:48 to 04:18 12.5%
Sled Push 00:11 02:44 to 02:33 4.6%
Sandbag Lunges 00:11 04:44 to 04:33 4.6%
Wall Balls 00:11 05:51 to 05:40 4.6%
Rowing 00:10 04:49 to 04:39 4.2%
Sled Pull 00:00 04:07 to 04:07 0.0%
Farmers Carry 00:00 01:43 to 01:43 0.0%

Splits Time

Devlin Sam Perfect Race
Splits Total Average Total
Running 1 04:14 00:00 04:29 -00:15 00:00 +00:00
Ski Erg 04:48 04:14 04:23 +00:25 04:29 -00:15
Running 2 04:59 09:02 04:49 +00:10 08:52 +00:10
Sled Push 02:44 14:01 02:47 -00:03 13:41 +00:20
Running 3 05:11 16:45 05:13 -00:02 16:28 +00:17
Sled Pull 04:07 21:56 04:41 -00:34 21:41 +00:15
Running 4 05:18 26:03 05:11 +00:07 26:22 -00:19
Burpees Broad Jump 05:22 31:21 04:59 +00:23 31:33 -00:12
Running 5 05:35 36:43 05:21 +00:14 36:32 +00:11
Rowing 04:49 42:18 04:44 +00:05 41:53 +00:25
Running 6 05:35 47:07 05:14 +00:21 46:37 +00:30
Farmers Carry 01:43 52:42 02:07 -00:24 51:51 +00:51
Running 7 05:28 54:25 05:12 +00:16 53:58 +00:27
Sandbag Lunges 04:44 59:53 04:51 -00:07 59:10 +00:43
Running 8 05:56 01:04:37 05:43 +00:13 01:04:01 +00:36
Wall Balls 05:51 01:10:33 06:10 -00:19 01:09:44 +00:49
Roxzone 06:01 01:22:16 06:22 -00:21 01:22:16
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sam, you put in a solid effort at the 2024 Frankfurt HYROX, finishing with an overall time of 01:22:16. That's no small feat, and ranking in the top 44% overall and top 46% in your age group shows you have the heart of a champion. Your pacing strategy had its ups and downs; you started off strong with a faster-than-average first lap, but then the subsequent running segments showed a trend where you slowed down, especially in the later phases. This indicates a potential for fatigue setting in as the race progressed.

Looking at your performance profile, it seems you might lean more towards being a runner, as your total running time of 00:42:12 is only about a minute slower than average for your category. However, you need to balance that with strength training to ensure you can power through those strength-based segments without losing steam. Remember, it’s not just about running faster; it’s about running strong! 💪

Segments to Improve:

Now let’s dive into the segments where you have the most room for improvement. The three key areas that stand out are:

  • Run Total: 00:02:04 slower than average
  • Burpees Broad Jump: 00:00:43 slower than average
  • Ski Erg: 00:00:30 slower than average

Here’s how to tackle these segments:

  • Run Total:

    To improve your running endurance, start incorporating interval training into your routine. Alternate between high-intensity sprints and recovery jogs. For instance, do 5 x 400 meters at a pace faster than your average race pace, with 2 minutes of jogging in between. This will help boost your speed while building endurance. Also, consider doing longer runs (8-10 km) at a steady pace to build aerobic capacity. Don’t forget to work on your running form; focus on keeping your posture upright and your arms relaxed.

  • Burpees Broad Jump:

    This segment can be a real soul-crusher if you're not prepared. To enhance your explosive power and endurance, incorporate plyometric drills into your training. For example, practice jump squats, box jumps, and burpee variations. Aim for 3 sets of 10-15 reps for each exercise, resting as needed. Additionally, break down the burpee into components during training: practice the push-up, jump, and landing separately to refine your technique. This will help you transition smoothly through the movement during the race.

  • Ski Erg:

    To level up your Ski Erg performance, focus on your technique first. Ensure you engage your core, maintain a neutral spine, and utilize your legs to drive the movement. Incorporate specific drills such as 5 x 500 meters at a moderate pace, focusing on consistent stroke rate and power output. Also, consider adding strength training for your upper body and core, with exercises like pull-ups, dumbbell rows, and planks. Aim for 3 sets of 8-12 reps for each strength exercise, and remember to maintain good form.

Race Strategies:

When it comes to race day, having a clear strategy can make all the difference:

  • Pacing: Start strong but not too fast. Since your first segment was your best, aim to maintain that energy but be cautious about burning out early. A slow and steady approach can work wonders.
  • Transition Time: Work on your transition efficiency between segments. This means getting your gear ready in advance, knowing what to expect next, and minimizing downtime. You want to move like you’re on a mission, not like you’re looking for your keys! 🚀
  • Mindset: Keep a positive attitude, even when it gets tough. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” – Rocky Balboa. Channeling your inner Rocky can push you through those tough moments.
Conclusion:

Sam, you're on the right path, and with some focused training on those key segments, you can elevate your performance to new heights. It’s about grit, determination, and a sprinkle of fun. Keep pushing yourself and remember, every drop of sweat is a step closer to your goals. And hey, if you ever feel like giving up, just remember, the only bad workout is the one that didn’t happen! 💥

Stay committed, keep training hard, and let's turn those weaknesses into strengths. You’ve got this! I’m here to help you crush your next Hyrox race. Let’s get to work! - The Rox-Coach

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
Eekhof Hans 2023 Amsterdam 01:22:17
Higgins James 2024 Glasgow 01:22:24
Patruno Francesco 2024 Turin 01:21:57
Moskel Ben 2022 New York 01:22:32
Ward Liam 2023 Dublin 01:22:13
Freiter Jens 2024 Köln 01:21:52
Andreatta Jarrod 2023 Melbourne 01:22:39
Zilligen Patrick 2024 Frankfurt 01:22:12
Morrison Felix 2023 London 01:22:19
Van Dort Twan 2024 Amsterdam 01:22:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Birmingham 01:20:12

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