Dive into this athlete’s performance at 2024 Sydney 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.
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 Stevenson Dwayne'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 Stevenson Dwayne'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 Stevenson Dwayne'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 Stevenson Dwayne'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
05:23.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dwayne Stevenson delivered a commendable performance at the 2024 Sydney HYROX race, securing an overall rank of 472 out of 1059 athletes, placing him in the top 44%. Within his age group of 50-54, he achieved an 18th place finish, marking him in the top 36% of his peers. His overall time of 01:28:16 is noteworthy, particularly his total running time of 00:42:13, which was 02:00 faster than the average. These results indicate a strong running profile.
Dwayne started off his race at a brisk pace, evident from the first four running segments, where he consistently performed better than average. However, his running pace began to level off towards the latter stages, suggesting an initial fast start followed by a moderate pace. This indicates a runner profile with room for improvement in strength-based exercises.
Segments to Improve
Wall Balls: Dwayne's time was 01:07 slower than average, placing him in the 81st percentile. To improve:
Drills: Practice wall ball shots with a focus on form—ensure proper squat depth and use of hip drive.
Exercises: Incorporate thrusters and medicine ball cleans into your routine to build power and endurance.
Sandbag Lunges: His performance was 01:18 slower than average, ranking him in the 94th percentile.
Drills: Practice walking lunges with varied weight to improve balance and core stability.
Exercises: Strengthen leg muscles with Bulgarian split squats and weighted lunges.
Sled Pull: His time was 00:50 slower than average, placing him in the 80th percentile.
Drills: Incorporate sled drags and rope pulls to enhance grip and back strength.
Exercises: Focus on deadlifts and bent-over rows to build pulling power.
Sled Push: Performance was 00:23 slower than average, suggesting the need for improvement.
Drills: Practice sled pushes with increasing resistance to build strength and endurance.
Exercises: Include leg press and front squats to enhance lower body strength.
Burpees Broad Jump: He was 00:10 slower than average, showing potential for improvement.
Drills: Focus on explosive burpee variations to increase power and speed.
Exercises: Plyometric exercises like box jumps and squat jumps can enhance explosive strength.
Farmers Carry: His time was 00:05 slower than average, indicating a need for improvement.
Drills: Practice farmers walks with progressively heavier weights to improve grip and core strength.
Exercises: Include shrugs and core stabilization exercises to support carry performance.
Race Strategies
Optimize Pacing: Maintain a consistent pace throughout the running segments to conserve energy for strength exercises.
Improve Transitions: Focus on minimizing time spent in the Roxzone by rehearsing quick transitions between exercises.
Compromised Running Scenarios: Train for running immediately after strength exercises to simulate race conditions and improve resilience.
Focus on Strength-Endurance: Incorporate circuits that combine running with strength exercises to enhance overall endurance and performance under fatigue.