Dive into this athlete’s performance at 2024 Brisbane 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.
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 Dyson Kal'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 Dyson Kal'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 Dyson Kal'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 Dyson Kal'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
04:54.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Kal Dyson delivered a strong performance in the 2024 Brisbane HYROX race, achieving a commendable overall rank of 230 out of 1014 participants, placing him in the top 22%. Within his age group of 16-24, he ranked 26th, positioning him in the top 24%. His overall time was 01:22:54, with a total running time of 00:42:13, which was 00:27 slower than the average. This indicates that while Kal is competitive in strength-based exercises, there is room for improvement in his running efficiency. Kal's pacing strategy showed a fast start, with his first running segment significantly faster than average. However, he gradually slowed down in subsequent running segments, suggesting that he might have started too quickly and struggled to maintain pace. His profile leans more towards strength, as evidenced by faster-than-average performance in exercises like the Sled Push and Sandbag Lunges. The slower running time compared to the average suggests that focusing on running efficiency could lead to significant overall improvements.
Segments to Improve
Sled Pull: This was Kal's weakest segment, with a time of 00:06:40, which is 01:57 slower than average. To improve, he should focus on building grip strength, core stability, and pulling power. Specific exercises include:
Deadlifts: Improve overall pulling strength and grip.
Farmer's Walks: Enhance grip and core stability.
Cable Rows: Emphasize pulling mechanics and back strength.
Total Running Time: Kal's running was 00:27 slower than average. Focusing on running economy and endurance will aid improvement. Suggested drills include:
Interval Training: Alternate between high-intensity sprints and moderate-paced recovery runs to boost speed and endurance.
Tempo Runs: Maintain a steady, challenging pace for longer distances to build endurance.
Form Drills: Focus on running form, including posture, stride, and cadence to improve efficiency.
Farmers Carry: Kal was 00:35 slower than average. Improving grip endurance and core stability are key. Exercises include:
Heavy Farmer's Walks: Increase weight progressively to build grip endurance.
Planks: Strengthen core stability, crucial for carrying efficiency.
Wall Balls: Slightly faster than average, but room for improvement. Focus on technique and explosive power:
Medicine Ball Slams: Enhance explosive power and coordination.
Squat to Press: Combine squats with overhead press to mimic the movement.
Race Strategies
Pacing: Start with a more conservative pace to prevent early fatigue. Focus on maintaining a consistent speed throughout the race.
Transition Efficiency: Kal's Roxzone time was significantly faster than average, indicating efficient transitions. Continue to practice smooth transitions between zones to maintain this advantage.
Strategic Rest: Implement short, planned rest periods during transitions to optimize recovery without sacrificing too much time.
Compromised Running: Practice running directly after strength exercises to simulate race conditions and improve running performance post-exercise.