Do Long Performance Analysis

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 38 similar athletes.

Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2451) Do Long

AUS AUS Flag Men 45-49 #160007 02:31:54 84th in AG | Top 46.9% 1140th | Top 46.5%

Performance Highlights

+06:29
01:19:43
Run Total
+00:50
09:58
Avg. Lap
+00:35
07:16
Best Lap
-03:51
01:00:54
Workout Total
-00:29
07:36
Avg. Workout
-02:40
11:23
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 38 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 38 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Do Long'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 Do Long'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 38 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 Do Long'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 Do Long'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 30:41. Check the detail of the improvement plan below.

20:04 Potential Improvement 65.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 20:04 01:19:43 to 59:39 65.4%
Burpees Broad Jump 06:42 15:49 to 09:07 21.8%
Sled Pull 02:55 10:47 to 07:52 9.5%
Farmers Carry 00:59 04:19 to 03:20 3.2%
Sandbag Lunges 00:01 08:27 to 08:26 0.1%
Ski Erg 00:00 05:00 to 05:00 0.0%
Sled Push 00:00 03:47 to 03:47 0.0%
Rowing 00:00 05:35 to 05:35 0.0%
Wall Balls 00:00 07:10 to 07:10 0.0%

Splits Time

Do Long Perfect Race
Splits Total Average Total
Running 1 05:52 00:00 06:40 -00:48 00:00 +00:00
Ski Erg 05:00 05:52 05:12 -00:12 06:40 -00:48
Running 2 07:16 10:52 07:28 -00:12 11:52 -01:00
Sled Push 03:47 18:08 04:36 -00:49 19:20 -01:12
Running 3 08:11 21:55 08:35 -00:24 23:56 -02:01
Sled Pull 10:47 30:06 09:21 +01:26 32:31 -02:25
Running 4 08:48 40:53 08:49 -00:01 41:52 -00:59
Burpees Broad Jump 15:49 49:41 11:26 +04:23 50:41 -01:00
Running 5 12:32 01:05:30 09:33 +02:59 01:02:07 +03:23
Rowing 05:35 01:18:02 06:10 -00:35 01:11:40 +06:22
Running 6 12:50 01:23:37 09:00 +03:50 01:17:50 +05:47
Farmers Carry 04:19 01:36:27 03:34 +00:45 01:26:50 +09:37
Running 7 11:38 01:40:46 09:07 +02:31 01:30:24 +10:22
Sandbag Lunges 08:27 01:52:24 11:24 -02:57 01:39:31 +12:53
Running 8 12:40 02:00:51 13:54 -01:14 01:50:55 +09:56
Wall Balls 07:10 02:13:31 13:02 -05:52 02:04:49 +08:42
Roxzone 11:23 02:31:54 14:03 -02:40 02:31:54
Based on 38 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Long Do's performance in the 2024 Melbourne HYROX event placed him in the top 63% overall and top 68% in his age group. His running performance, with a total time of 01:19:43, was 7:18 slower than average, indicating that he might benefit from focusing more on running endurance and speed. However, his performance in strength-based segments, notably the Wall Balls, was exceptional, suggesting a strong strength profile. His initial pacing was somewhat aggressive, as evidenced by faster than average times in the first few running segments, but he struggled to maintain this pace in later stages, specifically in running segments 5, 6, and 7.

Segments to Improve

  • Burpees Broad Jump: Long Do was significantly slower than average in this segment. To improve, focus on:
    • Explosive Power Drills: Incorporate plyometric exercises such as box jumps and squat jumps to improve explosive power.
    • Burpee Technique: Work on form to ensure efficiency. Practice combining the jump and burpee into one fluid motion.
  • Sled Pull: Performance was below average in this strength-oriented segment. Suggested improvements:
    • Upper and Lower Body Strength: Increase strength training, focusing on pulling exercises like rows and deadlifts.
    • Core Stability: Engage in core exercises such as planks and Russian twists to stabilize the body during the pull.
  • Farmers Carry: Another strength segment where improvements can be made:
    • Grip Strength: Practice farmers walks with heavier weights to strengthen grip and forearm endurance.
    • Posture and Core: Maintain an upright posture during training and engage the core to support the load.
  • Total Running Time: Focus on improving overall running efficiency and endurance. Suggested training:
    • Interval Training: Incorporate interval runs to build speed and recovery.
    • Long Distance Runs: Include longer runs at a steady pace to improve endurance.

Race Strategies

  • Energy Management: Start the race at a more controlled pace to conserve energy for later stages, especially after strength segments.
  • Transition Optimization: Work on minimizing time spent in the roxzone by practicing efficient transitions between exercises.
  • Compromised Running: Practice running immediately after strength-based exercises to adapt to compromised running conditions.
Similar Athletes
Ramsden Jack 2022 London 02:31:31
Picasales Louwiel 2024 Singapore 02:31:33
Wicklund Brandon 2023 Miami 02:32:20
Jover Juan Cesar 2022 Madrid 02:31:24
Baumann Guy 2023 Manchester 02:32:01
Mcgovern Alan 2023 Dublin 02:31:48
Mckeegan Chris 2023 Barcelona 02:31:29
Rock Sebastian 2023 Malmö 02:31:52
Behets David 2024 Rotterdam 02:31:55
Lim Wei Ji 2024 Singapore 02:31:43

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download