Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Dean Will

Dean Will Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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

GBR GBR Flag Men 16-24 #130039 01:19:26 77th in AG | Top 48.1% 881st | Top 32.6%
-01:16
38:43
Run Total
-00:09
04:50
Avg. Lap
+00:13
04:33
Best Lap
+00:38
34:05
Workout Total
+00:05
04:15
Avg. Workout
+00:41
06:42
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 Dean Will'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 Dean Will'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 Dean Will'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 Dean Will'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 03:12. Check the detail of the improvement plan below.

01:28 Potential Improvement 45.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:28 05:36 to 04:08 45.8%
Burpees Broad Jump 00:40 05:00 to 04:20 20.8%
Wall Balls 00:34 05:53 to 05:19 17.7%
Sled Push 00:19 02:43 to 02:24 9.9%
Sandbag Lunges 00:08 04:26 to 04:18 4.2%
Farmers Carry 00:02 01:53 to 01:51 1.0%
Run Total 00:01 38:43 to 38:42 0.5%
Ski Erg 00:00 04:03 to 04:03 0.0%
Rowing 00:00 04:31 to 04:31 0.0%

Splits Time

Dean Will Perfect Race
Splits Total Average Total
Running 1 04:43 00:00 04:21 +00:22 00:00 +00:00
Ski Erg 04:03 04:43 04:20 -00:17 04:21 +00:22
Running 2 04:34 08:46 04:41 -00:07 08:41 +00:05
Sled Push 02:43 13:20 02:41 +00:02 13:22 -00:02
Running 3 05:06 16:03 05:04 +00:02 16:03 +00:00
Sled Pull 05:36 21:09 04:29 +01:07 21:07 +00:02
Running 4 05:08 26:45 05:03 +00:05 25:36 +01:09
Burpees Broad Jump 05:00 31:53 04:46 +00:14 30:39 +01:14
Running 5 05:00 36:53 05:11 -00:11 35:25 +01:28
Rowing 04:31 41:53 04:40 -00:09 40:36 +01:17
Running 6 04:55 46:24 05:04 -00:09 45:16 +01:08
Farmers Carry 01:53 51:19 02:02 -00:09 50:20 +00:59
Running 7 04:33 53:12 05:03 -00:30 52:22 +00:50
Sandbag Lunges 04:26 57:45 04:38 -00:12 57:25 +00:20
Running 8 04:47 01:02:11 05:31 -00:44 01:02:03 +00:08
Wall Balls 05:53 01:06:58 05:51 +00:02 01:07:34 -00:36
Roxzone 06:42 01:19:26 06:01 +00:41 01:19:26
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Will! First off, let’s give a shout-out to your performance at the 2024 Birmingham Hyrox! You finished in the top 21% overall and the top 24% in your age group – not too shabby! Your overall time of 01:19:26 is solid, especially since your total running time of 00:38:43 is a whopping 01:23 faster than the average. Looks like you’ve got some strong runner vibes going on! Just remember, in Hyrox, it’s all about being a well-rounded athlete, so let’s work on that strength. 💪

Now, about your pacing: you started off a bit slower than average in Running 1 (00:04:43), which might have been a strategic choice, but it can also lead to lost momentum. It’s crucial to find that sweet spot where you’re not burning out too soon but also not leaving too much on the table. Overall, you seem to be more of a runner, so let’s make sure we balance that out with some solid strength training. You’ve got this!

Segments to Improve:

Now, let’s dive into the segments where you can really turn things up a notch. Here are the areas where you ranked below average and some actionable strategies to level up!

  • Sled Pull (00:05:36) - 92nd Percentile: This is a biggie for improvement! You lost over a minute compared to the 25th percentile. To tackle this, focus on your back and core strength:
    • Drill: Resistance Band Rows - Use bands for high reps to build endurance in your pulling muscles.
    • Technique: Keep your core tight and engage your hips; don’t just rely on your arms.
    • Heavy sled pulls: Practice with heavier weights in shorter distances to build strength and power.
  • Roxzone (00:06:42) - 71st Percentile: You spent more time than average transitioning. This means you need to focus on your overall fitness and speed between exercises.
    • Drill: Circuit Training - Set up a circuit with minimal rest between exercises to simulate race conditions.
    • Practice transitions: Time yourself moving from one exercise to the next, aiming to decrease your Roxzone time.
  • Burpees Broad Jump (00:05:00) - 66th Percentile: You can definitely shave some time here! Burpees can be a killer, but they can also be your best friend.
    • Drill: Burpee Box Jumps - Add height to your jumps to build explosiveness while maintaining form.
    • Technique: Focus on landing softly to prepare for the next movement and reduce fatigue.
  • Wall Balls (00:05:53) - 58th Percentile: You can be quicker here, too! Wall balls are all about rhythm and power.
    • Drill: Wall Ball Ladder Work - Start with lighter weights and focus on your form before moving to heavier balls.
    • Technique: Ensure you’re squatting deep enough to maximize your power on the throw.
  • Sled Push (00:02:43) - 49th Percentile: It’s time to push harder! Your sled push could use a little oomph.
    • Drill: Heavy Sled Pushes - Incorporate heavy sled pushes in your weekly routine to build leg strength.
    • Technique: Keep your shoulders low, head up, and drive your legs; don’t just lean into it!
Race Strategies:

During the race, consider these strategies:

  • Pacing: Start strong but controlled. Aim to hit a consistent pace from the get-go.
  • Transitions: Use your Roxzone wisely! Practice how to quickly switch gears between running and exercises.
  • Nutrition: Don't forget to fuel up before the race. Think of it as putting premium gas in your car – you wouldn’t want to run on fumes!
Conclusion:

All in all, Will, you’ve got a solid foundation to build on. With a little focus on those strength segments and improving transitions, you’re going to crush your next race. Remember, every athlete was once a beginner, and every expert was once a novice. Keep pushing your limits, and don’t forget: “Success is what happens after you have survived all your mistakes.” So, embrace the grind, and let’s make those weaknesses your strengths! 💥🏆

Let’s get to work on these strategies, and I promise you’ll see improvements. Until next time, remember: “You don’t have to be great to start, but you have to start to be great!” Keep hustling, Will! - The Rox-Coach

Similar Athletes
Wright Anthony 2023 Glasgow 01:19:25
Vigilante Alessio 2024 Frankfurt 01:19:20
Duckworth Matt 2023 New York 01:19:19
Findlay Grant 2024 London 01:19:40
Harris Robert 2023 London 01:18:57
Stippler Julian 2024 Frankfurt 01:19:24
Severini Daniele 2024 Milan 01:19:51
Elliott James 2023 London 01:19:32
Fisher Sam 2023 Manchester 01:19:33
Highlands Graeme 2023 Rotterdam 01:19:56

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