Dunwell Ashley Hyrox Result

Dive into this athlete’s performance at 2022 Chicago 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 #111003 01:20:19 7th in AG | Top 35.0% 23rd | Top 21.9%
+02:26
42:47
Run Total
-00:19
04:43
Avg. Lap
+03:02
07:25
Best Lap
-03:12
30:42
Workout Total
-00:24
03:50
Avg. Workout
+05:46
11:53
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 Dunwell Ashley'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 Dunwell Ashley'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 Dunwell Ashley'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 Dunwell Ashley'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 05:25. Check the detail of the improvement plan below.

03:32 Potential Improvement 65.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:32 42:47 to 39:15 65.2%
Sled Push 01:22 03:49 to 02:27 25.2%
Sandbag Lunges 00:18 04:42 to 04:24 5.5%
Farmers Carry 00:13 02:06 to 01:53 4.0%
Ski Erg 00:00 03:46 to 03:46 0.0%
Sled Pull 00:00 03:49 to 03:49 0.0%
Burpees Broad Jump 00:00 03:43 to 03:43 0.0%
Rowing 00:00 04:11 to 04:11 0.0%
Wall Balls 00:00 04:36 to 04:36 0.0%

Splits Time

Dunwell Ashley Perfect Race
Splits Total Average Total
Running 1 04:39 00:00 04:23 +00:16 00:00 +00:00
Ski Erg 03:46 04:39 04:21 -00:35 04:23 +00:16
Running 2 02:25 08:25 04:43 -02:18 08:44 -00:19
Sled Push 03:49 10:50 02:44 +01:05 13:27 -02:37
Running 3 04:59 14:39 05:07 -00:08 16:11 -01:32
Sled Pull 03:49 19:38 04:34 -00:45 21:18 -01:40
Running 4 04:36 23:27 05:05 -00:29 25:52 -02:25
Burpees Broad Jump 03:43 28:03 04:52 -01:09 30:57 -02:54
Running 5 05:01 31:46 05:14 -00:13 35:49 -04:03
Rowing 04:11 36:47 04:40 -00:29 41:03 -04:16
Running 6 05:00 40:58 05:07 -00:07 45:43 -04:45
Farmers Carry 02:06 45:58 02:03 +00:03 50:50 -04:52
Running 7 05:10 48:04 05:05 +00:05 52:53 -04:49
Sandbag Lunges 04:42 53:14 04:43 -00:01 57:58 -04:44
Running 8 06:01 57:56 05:34 +00:27 01:02:41 -04:45
Wall Balls 04:36 01:03:57 05:57 -01:21 01:08:15 -04:18
Roxzone 11:53 01:20:19 06:07 +05:46 01:20:19
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ashley Dunwell performed well in the 2022 Chicago Hyrox race, finishing with an overall rank of 23 out of 164 athletes, placing him in the top 14%. In his age group (25-29), he achieved a rank of 7 out of 26 athletes, placing him in the top 26%. His overall time was 01:20:19, and his total running time was 00:42:47, which was 03:43 slower than the average for his finish time.

Ashley's best running lap was 00:07:25, indicating his capability to maintain a good pace during a single lap.

Segments to Improve


1. Roxzone:
Ashley's time in the roxzone was 00:11:53, which was 05:48 slower than the average. This suggests that he took more time to transition between exercises or rested more than the average athlete. To improve in this segment, Ashley should focus on improving his overall fitness and reducing his transition time. High-intensity interval training (HIIT) workouts can help improve both his cardiovascular endurance and his ability to recover quickly between exercises. Additionally, practicing smooth and efficient transitions during training can help minimize time lost in the roxzone.

2. Run Total:
Ashley's total running time was 00:42:47, which was 03:43 slower than the average. This indicates that he could benefit from improving his running performance. To enhance his running speed and endurance, Ashley should incorporate interval training into his workouts. This can include alternating between high-intensity sprints and recovery jogs. Hill training can also be beneficial for building leg strength and improving running performance. Additionally, Ashley should focus on maintaining a consistent pace throughout the race to avoid burning out too early.

3. Best Lap:
Although Ashley achieved a good time in his best running lap (00:07:25), it was still slower than average by 00:24. To further improve his running performance, Ashley can incorporate tempo runs into his training routine. Tempo runs involve running at a comfortably hard, sustained pace for an extended period. This will help improve his ability to maintain a faster pace for longer periods of time.

4. Sled Push:
Ashley's time in the sled push segment was 00:03:49, which was 00:45 slower than the average. To improve in this segment, Ashley should focus on building lower body strength and power. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used in the sled push. Additionally, incorporating explosive movements like box jumps and kettlebell swings can help improve power output.

5. Running 1:
Ashley's time in the first running segment was 00:04:39, which was 00:24 slower than the average. To improve his performance in this segment, Ashley should focus on improving his running form and technique. He should work on maintaining a steady pace without overexerting himself. Incorporating drills such as high knees, butt kicks, and strides can help improve running efficiency and speed.

6. Running 8:
Ashley's time in the final running segment was 00:06:01, which was 00:18 slower than the average. To improve his performance in this segment, Ashley should focus on building endurance and mental toughness. Long runs at a slower, steady pace can help improve endurance for the later stages of the race. Additionally, incorporating strength training exercises that target the muscles used in running, such as calf raises and single-leg squats, can help improve running efficiency and reduce fatigue.

Strategies


- Pacing: Ashley should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can make it difficult to catch up later. By practicing maintaining a steady pace during training, Ashley can develop a better sense of his own pacing and avoid burning out too early in the race.

- Strategy: Ashley should strategize his energy expenditure during the race. He should prioritize maintaining a strong pace during the running segments, as this is where he can gain an advantage over his competitors. During the strength segments, he should focus on maintaining proper form and technique to prevent unnecessary energy expenditure.

- Transitions: Ashley should practice smooth and efficient transitions between exercises during training. This will help minimize time lost in the roxzone and allow him to maintain momentum throughout the race. He should also plan ahead and familiarize himself with the layout of the race course to optimize his transitions.

- Mental Preparation: Ashley should focus on mental preparation to stay focused and motivated throughout the race. Visualization techniques can help him mentally rehearse the race, envisioning himself performing at his best. Positive self-talk and setting small, achievable goals along the way can also help maintain motivation and mental toughness.

Overall, Ashley Dunwell had a strong performance in the Hyrox race, placing in the top 14% overall and top 26% in his age group. By focusing on improving his roxzone time, running performance, and specific segments where he lost time, Ashley can further enhance his performance in future races. Incorporating targeted training strategies and techniques, such as interval training, strength exercises, and form corrections, will help him become a more well-rounded and competitive athlete.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Montgomery Josh 2024 Stockholm 01:20:40
Mills Nigel 2023 Dublin 01:20:12
Hollinshead Jamie 2024 Birmingham 01:20:02
Leroux Steve 2024 Chicago Navy Pier 01:20:31
Lee Juheon 2024 Incheon 01:19:59
Kverh Steven 2022 Maastricht 01:20:21
Frank Christopher 2022 Dallas 01:20:12
Ponte Louis 2023 Barcelona 01:19:52
Mckenna James 2024 Madrid 01:19:58
Williams Jamie 2024 Manchester 01:20:09

Measure Your Performance Against Top Athletes

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