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 Harris Dave'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 Harris Dave 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 Harris Dave’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 Harris Dave'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 04:49. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 03:14 | 09:05 to 05:51 | 67.1% |
| Wall Balls | 00:53 | 08:25 to 07:32 | 18.3% |
| Sled Pull | 00:20 | 05:56 to 05:36 | 6.9% |
| Ski Erg | 00:11 | 04:49 to 04:38 | 3.8% |
| Rowing | 00:11 | 05:14 to 05:03 | 3.8% |
| Sled Push | 00:00 | 01:59 to 01:59 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:14 to 06:14 | 0.0% |
| Farmers Carry | 00:00 | 01:46 to 01:46 | 0.0% |
| Run Total | 00:00 | 45:02 to 45:02 | 0.0% |
| Harris Dave | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:45 | 00:00 | 05:03 -00:18 | 00:00 +00:00 |
| Ski Erg | 04:49 | 04:45 | 04:38 +00:11 | 05:03 -00:18 |
| Running 2 | 05:05 | 09:34 | 05:29 -00:24 | 09:41 -00:07 |
| Sled Push | 01:59 | 14:39 | 03:19 -01:20 | 15:10 -00:31 |
| Running 3 | 05:38 | 16:38 | 05:59 -00:21 | 18:29 -01:51 |
| Sled Pull | 05:56 | 22:16 | 05:45 +00:11 | 24:28 -02:12 |
| Running 4 | 05:38 | 28:12 | 06:01 -00:23 | 30:13 -02:01 |
| Burpees Broad Jump | 06:14 | 33:50 | 06:28 -00:14 | 36:14 -02:24 |
| Running 5 | 05:45 | 40:04 | 06:15 -00:30 | 42:42 -02:38 |
| Rowing | 05:14 | 45:49 | 05:06 +00:08 | 48:57 -03:08 |
| Running 6 | 05:37 | 51:03 | 06:03 -00:26 | 54:03 -03:00 |
| Farmers Carry | 01:46 | 56:40 | 02:28 -00:42 | 01:00:06 -03:26 |
| Running 7 | 05:54 | 58:26 | 06:03 -00:09 | 01:02:34 -04:08 |
| Sandbag Lunges | 09:05 | 01:04:20 | 06:04 +03:01 | 01:08:37 -04:17 |
| Running 8 | 06:44 | 01:13:25 | 07:02 -00:18 | 01:14:41 -01:16 |
| Wall Balls | 08:25 | 01:20:09 | 07:51 +00:34 | 01:21:43 -01:34 |
| Roxzone | 09:28 | 01:37:53 | 08:19 +01:09 | 01:37:53 |
Dave Harris delivered a commendable performance in the 2024 Melbourne Hyrox race, achieving an overall rank of 856 out of 1801 athletes, placing him in the top 47%. Within his age group (35-39), he ranked 192nd, making it to the top 50%. His total running time of 45:02 was notably 3:14 faster than the average, indicating a strong running profile. His pacing strategy was well executed in the initial segments, as he maintained a faster than average pace from Running 1 to Running 4. This consistency suggests a balanced approach without starting too fast. However, the slower performance in some strength segments indicates an opportunity for improvement in strength and conditioning to complement his proficient running ability.
Performance in this segment was significantly slower than average, indicating a need for improved lower body strength and endurance. Focus on exercises such as lunges with increasing weights, Bulgarian split squats, and step-ups. Incorporate plyometric exercises to improve power and efficiency.
The transition times were slower, suggesting the need to enhance overall fitness and transition efficiency. Practice transitions during training sessions to simulate race conditions. Work on agility and quick recovery techniques between exercises.
To improve performance, focus on upper body strength and endurance. Incorporate wall ball throws, medicine ball slams, and overhead presses into training. Ensure proper form to maximize efficiency and reduce time.
Enhance overall pulling strength through exercises like seated rows, bent-over rows, and deadlifts. Engage in sled-specific drills, focusing on power and form to reduce time spent in this segment.
Improve explosive power and jumping ability with plyometric drills such as box jumps and squat jumps. Practice burpee technique to enhance speed and efficiency.
Focus on optimizing technique and cardiovascular endurance. Incorporate interval training sessions on both machines, paying attention to form and breathing to improve performance.
Continue to capitalize on running strength but integrate more strength training sessions to balance out overall performance. This will help in maintaining speed post-strength exercises.
Practice quick transitions between different exercises to reduce Roxzone time. This can be achieved through circuit training with minimal rest periods.
Maintain a consistent pace throughout the race segments, leveraging stronger running capabilities while gradually improving strength segments through targeted training.
| Similar Athletes | |||
|---|---|---|---|
| Vout John | 2022 London | 01:37:30 | |
| Borges Pedro | 2023 Los Angeles | 01:37:23 | |
| Ward Declan | 2024 Sports Direct HYROX London | 01:37:41 | |
| Kempers Nicolas | 2023 Amsterdam | 01:37:32 | |
| Duffy Andy | 2024 Glasgow | 01:38:05 | |
| Pluskota Tomasz | 2024 Poznan | 01:37:55 | |
| Biagini Rossi Mattia | 2024 Rimini | 01:37:28 | |
| Hughes Michael | 2024 Berlin | 01:37:52 | |
| 전 종문 | 2024 Incheon | 01:37:25 | |
| Sowarka Dominik | 2018 Leipzig | 01:38:05 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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