Donovan Terry Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 45-49 #165049 01:24:00 86th in AG | Top 36.4% 1065th | Top 46.1%
-05:23
36:34
Run Total
-00:40
04:34
Avg. Lap
-00:25
04:04
Best Lap
+04:23
39:49
Workout Total
+00:33
04:58
Avg. Workout
+01:04
07:42
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 Donovan Terry'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 Donovan Terry'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 Donovan Terry'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 Donovan Terry'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 06:13. Check the detail of the improvement plan below.

01:42 Potential Improvement 27.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:42 06:32 to 04:50 27.3%
Wall Balls 01:42 07:35 to 05:53 27.3%
Sled Pull 01:24 05:55 to 04:31 22.5%
Sled Push 00:39 03:17 to 02:38 10.5%
Sandbag Lunges 00:32 05:14 to 04:42 8.6%
Ski Erg 00:12 04:33 to 04:21 3.2%
Farmers Carry 00:02 02:02 to 02:00 0.5%
Rowing 00:00 04:41 to 04:41 0.0%
Run Total 00:00 36:34 to 36:34 0.0%

Splits Time

Donovan Terry Perfect Race
Splits Total Average Total
Running 1 05:42 00:00 04:33 +01:09 00:00 +00:00
Ski Erg 04:33 05:42 04:25 +00:08 04:33 +01:09
Running 2 04:04 10:15 04:53 -00:49 08:58 +01:17
Sled Push 03:17 14:19 02:52 +00:25 13:51 +00:28
Running 3 04:13 17:36 05:19 -01:06 16:43 +00:53
Sled Pull 05:55 21:49 04:50 +01:05 22:02 -00:13
Running 4 04:18 27:44 05:17 -00:59 26:52 +00:52
Burpees Broad Jump 06:32 32:02 05:09 +01:23 32:09 -00:07
Running 5 04:29 38:34 05:26 -00:57 37:18 +01:16
Rowing 04:41 43:03 04:46 -00:05 42:44 +00:19
Running 6 04:18 47:44 05:18 -01:00 47:30 +00:14
Farmers Carry 02:02 52:02 02:09 -00:07 52:48 -00:46
Running 7 04:17 54:04 05:18 -01:01 54:57 -00:53
Sandbag Lunges 05:14 58:21 04:58 +00:16 01:00:15 -01:54
Running 8 05:18 01:03:35 05:52 -00:34 01:05:13 -01:38
Wall Balls 07:35 01:08:53 06:17 +01:18 01:11:05 -02:12
Roxzone 07:42 01:24:00 06:38 +01:04 01:24:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Terry, you put in a solid effort at the 2024 London Hyrox, finishing with an overall time of 01:24:00. Ranking 1065 out of 2308 athletes puts you in the top 46%, and within your age group of 45-49, you landed 86th, which is top 36%. That's impressive! 💪 Your total running time of 00:36:34 is 5:23 faster than the average, showcasing your strength as a runner. However, we need to dig deeper into your pacing. Your first running segment was a bit conservative, coming in 1:09 slower than average. This indicates a slower start, which may have led to you overcompensating in later segments where you shone, like Running 2 (00:04:04) and Running 3 (00:04:13).

Overall, you have a hybrid profile, but it's clear that your running legs are stronger than your strength segments. So, while you can outrun many, we need to focus on enhancing your strength performance to achieve a well-rounded capability in Hyrox. Remember, it’s not just about running; it’s about showing that strength! If only deadlifts counted as cardio, right? 😄

Segments to Improve:
  • Burpees Broad Jump: 00:06:32 (01:23 slower than average)
  • Wall Balls: 00:07:35 (01:18 slower than average)
  • Sled Pull: 00:05:55 (01:05 slower than average)
  • Sled Push: 00:03:17 (00:25 slower than average)
  • Sandbag Lunges: 00:05:14 (00:16 slower than average)

Let's tackle the segments that need the most love. The Burpees Broad Jump and Wall Balls are your biggest time sinks. For Burpees, focus on efficiency: practice explosive jumps while keeping your core tight and landing softly. Try doing sets of 10 with minimal rest. Also, incorporate a Tabata-style workout where you alternate between burpees and a strength exercise. This will enhance your endurance while keeping those burpees snappy.

For Wall Balls, aim for consistency. Work on your squat depth and ensure that you’re generating power from your legs rather than your arms alone. Drills like wall ball throws against a wall can help; focus on a fluid motion and getting low. Start with sets of 15, resting only as long as it takes to catch your breath.

As for the Sled Pull and Sled Push, strength is key. Include heavy sled pushes in your training. Focus on short bursts of high-weight pushes for about 20-30 meters, then rest. Alternate this with sled pulls, maintaining a strong core and back. To improve your Sandbag Lunges, practice with a focus on form; ensure your knee doesn’t extend past your toes, and keep your torso upright. You could do lunge variations with a sandbag or a weight vest to increase the challenge.

Finally, we need to address the Roxzone time of 00:07:42, which was slower than average. This indicates some time wasted during transitions. Improve your overall fitness with circuit-style training that integrates running with strength exercises. This will help in managing your breath and keeping your heart rate up during transitions, making you more efficient when moving from one zone to another.

Race Strategies:
  • Start with a controlled pace in the first running segment. Aim to find a rhythm that feels sustainable rather than going all out.
  • Use the transitions as mini-recovery segments. Focus on your breathing and prepare mentally for the upcoming exercise.
  • When approaching strength segments like the Sled Push and Pull, visualize your success. Break it down into manageable parts rather than tackling the whole distance at once.
  • Keep your core engaged during exercises to maintain form and reduce fatigue.
  • Always remember to hydrate and fuel properly before and during the race. A well-fueled body is a happy body! 🏆
Conclusion:

Terry, your performance in London was commendable, and with focused training on your weaker segments, you can definitely carve out a path to improved rankings. Remember, “It’s not about how hard you hit, but how hard you can get hit and keep moving forward,” as Rocky Balboa would say. Now, let's channel that energy! 💥

Keep pushing those limits, stay consistent, and remember that growth comes from challenging yourself. Let's turn those segments into strengths and get you ready for your next challenge. I believe in you, Terry! The Rox-Coach is here to support you every step of the way! 💪

Similar Athletes
Cunningham Neil 2023 Melbourne 01:24:23
Patterson Wes 2020 Chicago 01:23:51
Goldstein Daniel 2024 Dubai 01:24:17
Bühlmann Sem 2024 Karlsruhe 01:23:43
Lawlor Luke 2023 Amsterdam 01:23:52
Espinosa De Los Monteros Diego 2024 Ciudad de Mexico 01:23:49
Van Catz Stijn 2024 Rotterdam 01:24:21
Shuter Matthew 2022 London 01:24:01
Forsell James 2024 Glasgow 01:23:43
Wunderlich Carsten 2024 Singapore National Stadium 01:24:04

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