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 123 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 Dillon Ricky'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 Dillon Ricky 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 Dillon Ricky’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 Dillon Ricky'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 14:43. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 04:59 | 15:53 to 10:54 | 33.9% |
| Sandbag Lunges | 02:59 | 11:10 to 08:11 | 20.3% |
| Run Total | 02:54 | 01:01:20 to 58:26 | 19.7% |
| Burpees Broad Jump | 01:43 | 10:35 to 08:52 | 11.7% |
| Rowing | 01:19 | 06:59 to 05:40 | 8.9% |
| Sled Push | 00:28 | 04:59 to 04:31 | 3.2% |
| Ski Erg | 00:21 | 05:26 to 05:05 | 2.4% |
| Sled Pull | 00:00 | 06:52 to 06:52 | 0.0% |
| Farmers Carry | 00:00 | 02:40 to 02:40 | 0.0% |
| Dillon Ricky | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 08:59 | 00:00 | 06:27 +02:32 | 00:00 +00:00 |
| Ski Erg | 05:26 | 08:59 | 05:07 +00:19 | 06:27 +02:32 |
| Running 2 | 06:33 | 14:25 | 07:13 -00:40 | 11:34 +02:51 |
| Sled Push | 04:59 | 20:58 | 04:37 +00:22 | 18:47 +02:11 |
| Running 3 | 06:48 | 25:57 | 08:20 -01:32 | 23:24 +02:33 |
| Sled Pull | 06:52 | 32:45 | 07:43 -00:51 | 31:44 +01:01 |
| Running 4 | 06:50 | 39:37 | 08:37 -01:47 | 39:27 +00:10 |
| Burpees Broad Jump | 10:35 | 46:27 | 09:24 +01:11 | 48:04 -01:37 |
| Running 5 | 07:29 | 57:02 | 08:49 -01:20 | 57:28 -00:26 |
| Rowing | 06:59 | 01:04:31 | 05:46 +01:13 | 01:06:17 -01:46 |
| Running 6 | 07:17 | 01:11:30 | 08:31 -01:14 | 01:12:03 -00:33 |
| Farmers Carry | 02:40 | 01:18:47 | 03:09 -00:29 | 01:20:34 -01:47 |
| Running 7 | 07:19 | 01:21:27 | 08:44 -01:25 | 01:23:43 -02:16 |
| Sandbag Lunges | 11:10 | 01:28:46 | 09:27 +01:43 | 01:32:27 -03:41 |
| Running 8 | 10:07 | 01:39:56 | 11:49 -01:42 | 01:41:54 -01:58 |
| Wall Balls | 15:53 | 01:50:03 | 11:28 +04:25 | 01:53:43 -03:40 |
| Roxzone | 11:40 | 02:17:29 | 12:18 -00:38 | 02:17:29 |
Hey Ricky, first off, congrats on pushing through the 2024 London HYROX! Finishing in the top 15% of nearly 4,500 athletes is no small feat. Your overall time of 2:17:29 is impressive, especially considering your 01:01:20 total running time—about 7:45 faster than average. This definitely shows you’ve got some serious runner vibes!
However, it looks like you had a bit of a rocky start with Running 1, coming in 02:32 slower than average. This might've set the tone for the segments that followed. It’s easy to get a bit too excited at the beginning, but pacing is key in a race like this. You seemed to find your groove later on, especially in Running 2, where you hit your best lap time at 6:33. Talk about a comeback!
Overall, you’ve got a hybrid profile, excelling in running but showing some room for improvement in strength-based segments. Your splits indicate that while your running endurance is solid, some of those strength exercises need a bit more love to match your running prowess. Let's turn that around!
Now, let’s dive into the segments that could use a boost. Here are the key areas where you lost time and how to tackle them:
1. Wall Balls: Your wall balls were lagging behind the competition. Focus on technique—aim for a consistent squat depth and make sure you're using your legs to drive the ball up. Try doing sets of 15-20 reps, focusing on explosiveness. Incorporate them into your workouts 2-3 times a week, increasing weight gradually.
2. Sandbag Lunges: These can be a grind, but they’re crucial for building strength. Practice lunging with a sandbag on one shoulder to mimic race conditions. Aim for 4 sets of 10-12 lunges per leg, focusing on maintaining a strong core and keeping your chest up. Add in some tempo work—slow on the way down, explosive on the way up.
3. Burpees Broad Jump: Burpees are the love-hate relationship of fitness. Add a conditioning day where you do AMRAP (as many reps as possible) for 7 minutes. This will build endurance while also working on your explosiveness during the jumps. Keep your form tight; no one wants to see a flopping fish out there!
4. Rowing: Your rowing time could use some finesse. Focus on your technique—drive with your legs, lean back slightly, and then pull. Incorporate intervals—30 seconds hard, 30 seconds easy—into your weekly training. Aim for at least 500m time trials to gauge improvement.
5. Ski Erg: Work on your upper body strength with exercises like pull-ups and push-ups. Incorporate the Ski Erg into your warm-up twice a week with intervals of 1 minute on, 1 minute off. This will help improve your endurance and power for that segment.
6. Sled Push: This is a brute strength exercise. Practice pushing heavy loads for short distances (e.g., 20-30 meters) with plenty of rest in between sets. Aim for 4-6 sets at a challenging weight. Remember, slow and steady wins the race here—don’t burn out too quickly!
For your next race, let's implement some strategies to maximize performance:
Ricky, you’ve got the foundation to make significant improvements! By focusing on those weaker segments and implementing the strategies mentioned, you’ll be well on your way to smashing your next HYROX performance. Remember, every setback is a setup for a comeback. Keep pushing, stay consistent, and don't forget to enjoy the journey. You've got this! 💥
Until next time, keep grinding. The Rox-Coach is here to help you conquer those fitness goals! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Simao Greg | 2024 London | 02:17:01 | |
| Roe Andrew | 2022 Dallas | 02:17:07 | |
| Hameed Adam | 2022 Manchester | 02:17:05 | |
| De Haan Frank | 2024 Amsterdam | 02:17:37 | |
| Mckechnie Jamie | 2024 Glasgow | 02:17:37 | |
| Mcgarry Ciaran | 2024 Glasgow | 02:17:57 | |
| Goodman Cooper | 2024 Chicago Navy Pier | 02:17:54 | |
| Mcbride Steve | 2022 Chicago | 02:17:10 | |
| Rösener Klaus | 2022 Maastricht | 02:17:45 | |
| Killion Robert | 2022 Dallas | 02:17:38 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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