Dive into this athlete’s performance at 2023 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 624 similar athletes.
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.
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.
This section showcases the entire Dennis Casey'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 Dennis Casey's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Dennis Casey'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.
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 Dennis Casey'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 08:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:37 | 01:00:08 to 52:31 | 90.7% |
| Sled Push | 00:47 | 04:41 to 03:54 | 9.3% |
| Ski Erg | 00:00 | 04:32 to 04:32 | 0.0% |
| Sled Pull | 00:00 | 05:55 to 05:55 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:51 to 06:51 | 0.0% |
| Rowing | 00:00 | 05:03 to 05:03 | 0.0% |
| Farmers Carry | 00:00 | 02:15 to 02:15 | 0.0% |
| Sandbag Lunges | 00:00 | 06:12 to 06:12 | 0.0% |
| Wall Balls | 00:00 | 07:51 to 07:51 | 0.0% |
| Dennis Casey | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:42 | 00:00 | 05:32 +00:10 | 00:00 +00:00 |
| Ski Erg | 04:32 | 05:42 | 04:50 -00:18 | 05:32 +00:10 |
| Running 2 | 06:40 | 10:14 | 06:05 +00:35 | 10:22 -00:08 |
| Sled Push | 04:41 | 16:54 | 03:50 +00:51 | 16:27 +00:27 |
| Running 3 | 07:56 | 21:35 | 06:49 +01:07 | 20:17 +01:18 |
| Sled Pull | 05:55 | 29:31 | 06:39 -00:44 | 27:06 +02:25 |
| Running 4 | 07:41 | 35:26 | 06:47 +00:54 | 33:45 +01:41 |
| Burpees Broad Jump | 06:51 | 43:07 | 07:46 -00:55 | 40:32 +02:35 |
| Running 5 | 07:34 | 49:58 | 07:09 +00:25 | 48:18 +01:40 |
| Rowing | 05:03 | 57:32 | 05:23 -00:20 | 55:27 +02:05 |
| Running 6 | 08:33 | 01:02:35 | 06:53 +01:40 | 01:00:50 +01:45 |
| Farmers Carry | 02:15 | 01:11:08 | 02:46 -00:31 | 01:07:43 +03:25 |
| Running 7 | 07:23 | 01:13:23 | 06:55 +00:28 | 01:10:29 +02:54 |
| Sandbag Lunges | 06:12 | 01:20:46 | 07:18 -01:06 | 01:17:24 +03:22 |
| Running 8 | 08:42 | 01:26:58 | 08:32 +00:10 | 01:24:42 +02:16 |
| Wall Balls | 07:51 | 01:35:40 | 09:22 -01:31 | 01:33:14 +02:26 |
| Roxzone | 09:33 | 01:52:56 | 10:20 -00:47 | 01:52:56 |
Casey's total running time of 01:00:08 was 08:07 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time to decrease his time spent in the roxzone. Additionally, Casey's best running lap was 00:05:42, which was 00:24 slower than the average. This suggests that he may benefit from incorporating more running-specific training into his routine.
To improve Casey's performance in these segments, the following training strategies and techniques are recommended:
1. Run Total: Casey should work on improving his overall running fitness. Incorporate interval training, tempo runs, and hill sprints to build endurance and speed. Additionally, practicing transitions between exercises to decrease time spent in the roxzone.
2. Running 6, Running 3, Running 4, Running 2, Running 7, Running 5, Running 1, and Best Lap: Casey should focus on improving his running speed and efficiency. Incorporate drills such as high knees, butt kicks, and strides to improve running form and increase stride length. Interval training with varying distances and intensities can also help improve speed and endurance.
3. Sled Push: To improve performance in this segment, Casey should focus on increasing strength and power in his lower body. Incorporate exercises such as squats, deadlifts, lunges, and sled pushes into his strength training routine. Focus on proper form and gradually increase the weight and intensity of these exercises.
In summary, Casey Dennis showed a solid performance in the HYROX race in Dallas. To improve his performance, Casey should focus on improving his overall fitness, particularly in running, and reduce his time spent in the roxzone. Incorporating specific training strategies and techniques, such as interval training, strength training, and efficient transitions, will help him improve in the identified segments. Implementing race strategies such as pace management, smooth transitions, and mental preparation will also contribute to better performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Glynn Rich | 2024 Poznan | 01:52:51 | |
| Fraatz Carsten | 2022 Bremen | 01:52:46 | |
| Castillo Robledo Alejandro | 2022 Dallas | 01:52:33 | |
| Wiegand Mathias | 2021 Hamburg | 01:53:19 | |
| Matt Stefan | 2022 Bremen | 01:52:55 | |
| Szczesny Arek | 2021 Hamburg | 01:53:15 | |
| Grabowski Krystian | 2024 Poznan | 01:52:56 | |
| Raggiotto Mathias | 2020 Chicago | 01:52:55 | |
| Petidis Michael | 2024 Melbourne | 01:52:50 | |
| Dennis Casey | 2023 Dallas | 01:52:56 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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