Dive into this athlete’s performance at 2024 Melbourne 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.
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.
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.
This section showcases the entire Adderley Dustin'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 Adderley Dustin's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Adderley Dustin'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.
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 Adderley Dustin'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 03:50. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:30 | 06:32 to 05:02 | 39.1% |
| Run Total | 01:20 | 43:09 to 41:49 | 34.8% |
| Sandbag Lunges | 00:22 | 05:14 to 04:52 | 9.6% |
| Ski Erg | 00:18 | 04:41 to 04:23 | 7.8% |
| Farmers Carry | 00:12 | 02:15 to 02:03 | 5.2% |
| Rowing | 00:06 | 04:50 to 04:44 | 2.6% |
| Sled Pull | 00:02 | 04:42 to 04:40 | 0.9% |
| Sled Push | 00:00 | 02:06 to 02:06 | 0.0% |
| Wall Balls | 00:00 | 05:48 to 05:48 | 0.0% |
| Adderley Dustin | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:58 | 00:00 | 04:38 +00:20 | 00:00 +00:00 |
| Ski Erg | 04:41 | 04:58 | 04:27 +00:14 | 04:38 +00:20 |
| Running 2 | 05:02 | 09:39 | 04:59 +00:03 | 09:05 +00:34 |
| Sled Push | 02:06 | 14:41 | 02:56 -00:50 | 14:04 +00:37 |
| Running 3 | 05:17 | 16:47 | 05:26 -00:09 | 17:00 -00:13 |
| Sled Pull | 04:42 | 22:04 | 05:00 -00:18 | 22:26 -00:22 |
| Running 4 | 05:34 | 26:46 | 05:25 +00:09 | 27:26 -00:40 |
| Burpees Broad Jump | 06:32 | 32:20 | 05:21 +01:11 | 32:51 -00:31 |
| Running 5 | 05:41 | 38:52 | 05:35 +00:06 | 38:12 +00:40 |
| Rowing | 04:50 | 44:33 | 04:49 +00:01 | 43:47 +00:46 |
| Running 6 | 05:35 | 49:23 | 05:28 +00:07 | 48:36 +00:47 |
| Farmers Carry | 02:15 | 54:58 | 02:12 +00:03 | 54:04 +00:54 |
| Running 7 | 05:14 | 57:13 | 05:25 -00:11 | 56:16 +00:57 |
| Sandbag Lunges | 05:14 | 01:02:27 | 05:08 +00:06 | 01:01:41 +00:46 |
| Running 8 | 05:51 | 01:07:41 | 06:03 -00:12 | 01:06:49 +00:52 |
| Wall Balls | 05:48 | 01:13:32 | 06:33 -00:45 | 01:12:52 +00:40 |
| Roxzone | 07:08 | 01:26:21 | 06:56 +00:12 | 01:26:21 |
Dustin Adderley showcased a commendable performance in the 2024 Melbourne Hyrox event, finishing in the top 31% overall and the top 27% in his age group. His total running time was 14 seconds faster than average, indicating a strong running profile. However, the initial running segment was slower than average, suggesting he might have started too conservatively. Generally, Dustin demonstrated a balanced hybrid profile with proficiency in both running and strength exercises, though there is room for improvement in specific segments to enhance his competitiveness further.
This segment was significantly slower than average. To improve, focus on plyometric exercises to enhance explosive power and agility. Incorporate drills like box jumps, squat jumps, and lateral hops into your routine. Additionally, practice the burpee technique to ensure efficient movement from the floor to the jump position.
The transition times were slower than average. Improve overall fitness and transition efficiency by practicing quick transitions between exercises in your training. Consider circuit training that mimics race conditions to get accustomed to rapid changes in activity.
Focus on leg strength and endurance. Add exercises such as barbell lunges, Bulgarian split squats, and step-ups with a sandbag to your workouts. Pay attention to form, ensuring a full range of motion to maximize muscle engagement.
Work on technique and upper body strength. Include exercises like pull-ups, seated rows, and lat pull-downs. Practice using the Ski Erg in your training sessions, focusing on rhythm and breathing to maintain a steady pace.
| Similar Athletes | |||
|---|---|---|---|
| Perucchini Matteo | 2024 Glasgow | 01:26:13 | |
| Lavelle Christopher | 2024 Dublin | 01:26:37 | |
| Liddy Liam | 2024 Stockholm | 01:25:55 | |
| Ingram Kenan | 2024 Glasgow | 01:25:56 | |
| Scholz Moritz | 2018 Hamburg | 01:25:55 | |
| Leufgen Christian | 2019 Frankfurt | 01:26:05 | |
| Keegan Neville | 2024 Dublin | 01:26:29 | |
| Mccullough Robert | 2024 Malaga | 01:25:52 | |
| Reyes Antonio | 2023 Los Angeles | 01:26:18 | |
| Trebosc Julien | 2024 Paris | 01:26:04 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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