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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Dunn Ashton's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Dunn Ashton hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Dunn Ashton’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Dunn Ashton'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 06:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:51 | 53:30 to 47:39 | 95.1% |
| Sled Pull | 00:16 | 06:08 to 05:52 | 4.3% |
| Rowing | 00:02 | 05:29 to 05:27 | 0.5% |
| Ski Erg | 00:00 | 04:39 to 04:39 | 0.0% |
| Sled Push | 00:00 | 02:17 to 02:17 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:39 to 05:39 | 0.0% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Sandbag Lunges | 00:00 | 04:39 to 04:39 | 0.0% |
| Wall Balls | 00:00 | 03:14 to 03:14 | 0.0% |
| Dunn Ashton | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 08:09 | 00:00 | 05:19 +02:50 | 00:00 +00:00 |
| Ski Erg | 04:39 | 08:09 | 05:12 -00:33 | 05:19 +02:50 |
| Running 2 | 05:48 | 12:48 | 05:46 +00:02 | 10:31 +02:17 |
| Sled Push | 02:17 | 18:36 | 02:51 -00:34 | 16:17 +02:19 |
| Running 3 | 06:50 | 20:53 | 06:05 +00:45 | 19:08 +01:45 |
| Sled Pull | 06:08 | 27:43 | 06:06 +00:02 | 25:13 +02:30 |
| Running 4 | 07:27 | 33:51 | 06:04 +01:23 | 31:19 +02:32 |
| Burpees Broad Jump | 05:39 | 41:18 | 06:39 -01:00 | 37:23 +03:55 |
| Running 5 | 06:18 | 46:57 | 06:14 +00:04 | 44:02 +02:55 |
| Rowing | 05:29 | 53:15 | 05:29 +00:00 | 50:16 +02:59 |
| Running 6 | 06:00 | 58:44 | 06:06 -00:06 | 55:45 +02:59 |
| Farmers Carry | 01:52 | 01:04:44 | 02:22 -00:30 | 01:01:51 +02:53 |
| Running 7 | 06:09 | 01:06:36 | 06:05 +00:04 | 01:04:13 +02:23 |
| Sandbag Lunges | 04:39 | 01:12:45 | 05:07 -00:28 | 01:10:18 +02:27 |
| Running 8 | 06:53 | 01:17:24 | 06:37 +00:16 | 01:15:25 +01:59 |
| Wall Balls | 03:14 | 01:24:17 | 05:27 -02:13 | 01:22:02 +02:15 |
| Roxzone | 07:41 | 01:35:02 | 07:33 +00:08 | 01:35:02 |
Ashton Dunn completed the 2024 Melbourne Hyrox race with a commendable overall rank of 406, placing him in the top 22% of 1801 athletes, and 55th in his age group, highlighting his strong competitive spirit. His performance was particularly notable in strength-based exercises like the Ski Erg, Burpees Broad Jump, Farmers Carry, and Wall Balls, showcasing his solid strength capabilities. However, his overall running time was 4:29 slower than the average, indicating room for improvement in running efficiency. Ashton's initial running segments, particularly Running 1 and Running 4, suggest he might have started too fast, impacting his later performance. His profile leans more towards strength, suggesting that enhancing his running endurance will be key to balancing his fitness.
To improve his overall running efficiency, Ashton should focus on building aerobic endurance and running economy. Incorporate interval training sessions such as 5x1k at race pace with a 2-minute rest, and tempo runs of 20-30 minutes at a comfortably hard pace. Additionally, include long runs of 10-15 km at a moderate pace to build endurance.
Form Correction: Work on maintaining an upright posture, a relaxed arm swing, and efficient stride length to prevent early fatigue.
Transition efficiency can be improved by practicing transition drills during training sessions. Ashton should practice quick changes from running to strength exercises with minimal rest. Include circuit training that mimics race conditions, alternating between running and exercises like burpees or lunges.
Enhance sled pull performance by focusing on upper body and core strength. Incorporate exercises such as bent-over rows, deadlifts, and core stability exercises like planks and Russian twists. Practice sled pulls with varying weights to adapt to different resistance levels.
By refining these areas and implementing strategic race techniques, Ashton can enhance his overall performance and achieve a more balanced profile of strength and endurance.
| Similar Athletes | |||
|---|---|---|---|
| Den Hoedt Vera | 2024 Maastricht | 01:34:40 | |
| Farr Katy | 2024 Sports Direct HYROX London | 01:35:14 | |
| Hillman Becky | 2023 Dublin | 01:35:16 | |
| Bräutigam Iris | 2024 Stuttgart | 01:34:57 | |
| Verron Julie | 2023 Frankfurt | 01:35:09 | |
| Langford Esther | 2023 Glasgow | 01:35:27 | |
| Purves Gail | 2022 London | 01:35:02 | |
| Avallone Alessandra | 2023 Rimini | 01:34:47 | |
| Johnson Yana | 2024 Chicago Navy Pier | 01:34:57 | |
| Gaanderse Ryanne | 2024 Amsterdam | 01:35:27 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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