Season 24/25 2024 Dallas (1844) HYROX (1540) Men (927) Spiller Braden

Spiller Braden Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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

USA USA Flag Men 25-29 #94003 01:26:47 68th in AG | Top 50.7% 364th | Top 39.3%
-00:09
43:07
Run Total
-00:01
05:23
Avg. Lap
+00:21
04:59
Best Lap
+00:26
37:01
Workout Total
+00:03
04:37
Avg. Workout
-00:17
06:43
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 Spiller Braden'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 Spiller Braden'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 Spiller Braden'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 Spiller Braden'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 04:33. Check the detail of the improvement plan below.

01:39 Potential Improvement 36.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:39 07:50 to 06:11 36.3%
Sandbag Lunges 01:35 06:30 to 04:55 34.8%
Run Total 00:58 43:07 to 42:09 21.2%
Rowing 00:21 05:07 to 04:46 7.7%
Ski Erg 00:00 04:23 to 04:23 0.0%
Sled Push 00:00 02:42 to 02:42 0.0%
Sled Pull 00:00 04:17 to 04:17 0.0%
Burpees Broad Jump 00:00 04:44 to 04:44 0.0%
Farmers Carry 00:00 01:28 to 01:28 0.0%

Splits Time

Spiller Braden Perfect Race
Splits Total Average Total
Running 1 05:39 00:00 04:41 +00:58 00:00 +00:00
Ski Erg 04:23 05:39 04:28 -00:05 04:41 +00:58
Running 2 04:59 10:02 05:01 -00:02 09:09 +00:53
Sled Push 02:42 15:01 02:56 -00:14 14:10 +00:51
Running 3 05:12 17:43 05:26 -00:14 17:06 +00:37
Sled Pull 04:17 22:55 05:00 -00:43 22:32 +00:23
Running 4 05:19 27:12 05:26 -00:07 27:32 -00:20
Burpees Broad Jump 04:44 32:31 05:23 -00:39 32:58 -00:27
Running 5 05:36 37:15 05:36 +00:00 38:21 -01:06
Rowing 05:07 42:51 04:51 +00:16 43:57 -01:06
Running 6 05:17 47:58 05:29 -00:12 48:48 -00:50
Farmers Carry 01:28 53:15 02:12 -00:44 54:17 -01:02
Running 7 05:23 54:43 05:27 -00:04 56:29 -01:46
Sandbag Lunges 06:30 01:00:06 05:10 +01:20 01:01:56 -01:50
Running 8 05:45 01:06:36 06:06 -00:21 01:07:06 -00:30
Wall Balls 07:50 01:12:21 06:35 +01:15 01:13:12 -00:51
Roxzone 06:43 01:26:47 07:00 -00:17 01:26:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Braden, first off, let's give a round of applause for your performance at the 2024 Dallas Hyrox! 🎉 Ranking 363 out of 2857 athletes puts you in the top 12%, and that’s no small feat. You've shown you can run with the best, clocking a total running time of 43:10, which is a solid 15 seconds faster than average. This points to a runner profile, so let’s build on that foundation!

However, the splits tell a more nuanced story. Your pacing in the first run was a bit slower than average, which may have set the tone for the rest of the race. Starting off a bit too conservatively can lead to missed opportunities. But don’t sweat it! You’ve got the potential to turn this around. With your best lap at 4:59, it's clear you’ve got speed in those legs; now we just need to harness that energy effectively.

Segments to Improve:

Now, let’s dive into the nitty-gritty of where we can sharpen your performance:

  • Wall Balls: You spent 7:50 on this segment, which is a bit slower than the average. To improve, focus on your technique. Ensure you're squatting low enough to engage your legs fully and using your core to power the ball upward. Try doing sets of 15-20 reps in your training, maintaining a steady rhythm. Pair this with med ball cleans to build explosive power.
  • Sandbag Lunges: At 6:30, you spent too much time here compared to your peers. Incorporate dynamic lunges into your routine, focusing on maintaining a strong core and aligned posture. Use a lighter sandbag to practice speed and form. Gradually increase the weight as your form improves. Aim for 3 sets of 10-12 reps per leg, focusing on explosive movements. You might want to throw in some weighted step-ups to mimic the lunge motion and help build strength.
  • Rowing: At 5:07, you were slower than average. Work on your technique and efficiency. Spend some time focusing on your drive and recovery phases. Aim for interval training on the rower—30 seconds of hard rowing followed by 30 seconds of easy rowing, repeated for 10 rounds. This will help you build both power and endurance. Remember, it’s not just about pulling hard; it’s about pulling smart!
  • Roxzone: You spent 6:36 here, which is faster than average, but there’s still room for improvement. Work on your transition times. Practice moving quickly from one exercise to the next during your workouts. Create a mock race environment where you transition between exercises with minimal rest—this will help you get used to the race flow. Think of it as your personal pit stop; the quicker you get in and out, the more time you have for the fun parts (like running!).
Race Strategies:

Now, about the race day itself—let's tweak your strategy to maximize your performance:

  • Pacing: Start your first run at a slightly faster pace than what you did. Aim to hit that sweet spot where you’re pushing but not redlining. You want to feel like you can maintain pace throughout the race, not just sprint off like a kid on sugar.
  • Transition Focus: Treat transitions like they’re part of the workout. Practice your water and gear setup, so you know exactly where everything is and can minimize wasted time. The smoother your transitions, the more energy you'll save for the next segment.
  • Mindset: Visualize your race beforehand. Picture yourself crushing those Wall Balls, lunging like a boss, and sprinting through each run. Remember, “It’s not the will to win that matters, but the will to prepare to win.”
Conclusion:

Braden, you’ve got an impressive base to work from, and with some focused training, you can turn those weaknesses into strengths. Remember, every great athlete was once a beginner. Keep pushing, keep improving, and most importantly, keep having fun! As you gear up for your next race, just think—if you can laugh at yourself while doing burpees, you’re already winning. 💪

Stay strong, stay hungry, and let’s crush those goals together! Keep in mind: “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” You've got this! The Rox-Coach is here to help you every step of the way! 💥🏆

Similar Athletes
Power Rory 2024 London 01:26:58
Wheeler Grant 2023 New York 01:26:59
Bruni Christian 2024 Milan 01:26:59
Aertssen Björn 2023 Amsterdam 01:27:10
Bernardi Augustin 2024 Singapore National Stadium 01:26:37
Freier Philipp 2022 Hamburg 01:26:43
Màri Istvàn 2024 Poznan 01:26:50
Wilson Ross 2024 Birmingham 01:27:13
Robinson Gavin 2021 New York 01:26:57
Postma Patrick 2022 Maastricht 01:26:30

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