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Branden Mudge, Deanna Domen
Hyrox Result
Dive into this athleteâs performance at 2024 Anaheim 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 Doubles Mixed
Run, Baby, Run!
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.
Itâs all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed
Station Showdown
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.
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed
Fast, slow, or steady?
Hereâs the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectlyâguiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed
Expected Finish Time
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 thereâs room to level up.
Spread of Splits Time
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 performance to the competition, spotting where they dominated and where thereâs room to improve.
Youâll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are outâso the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
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 his 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 performance we identified a possible improvement of
02:27.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Mudge and Deanna, you both put in a commendable effort at the Anaheim Hyrox, finishing in overall rank 100 out of 222 athletesâsolid work! This places you in the top 45%, and with a 20th rank in your age group, you're clearly competing at a high level. Your overall time of 01:24:44 is impressive, especially considering your total running time of 00:47:41, which is a whopping 17 seconds faster than average! This suggests that youâve got a solid runner profile, but there are areas to tighten up on the strength side to balance things outâremember, Hyrox is about being a hybrid athlete, not just a swift gazelle!
Looking at your pacing, it appears you might have started your first run a bit too conservativelyâ2 minutes slower than average! While itâs good to conserve energy, you donât want to leave too much on the table. Your best running lap of 00:05:12 shows you have speed; itâs about harnessing that energy more effectively in the early stages. Letâs work on channeling that early energy without burning out, like a sprinter who forgot itâs a marathon! đââïžđ„
Segments to Improve:
Here are some key areas where we can sharpen your performance:
Wall Balls (00:05:16): Ouch! This segment costs you timeâ44 seconds slower than average. To improve this, focus on technique and consistency. Practice:
Wall Ball Drills: Start with sets of 10-15 reps, focusing on form. Keep your feet shoulder-width apart, engage your core, and throw the ball with intent to the target.
Strength Conditioning: Integrate squats and overhead presses in your routine to build the strength needed for explosive wall ball throws.
Interval Training: Set a timer for 1 minute and aim for maximum reps, focusing on maintaining form under fatigue.
Sled Pull (00:04:28): This segment was 20 seconds slower than average, indicating that you need to bolster your strength and technique. Try:
Sled Pull Drills: Incorporate heavier sled pulls into your training to build strength. Aim for short, intense pulls followed by short recoveries.
Grip Strength Exercises: Include farmerâs carries and dead hangs to enhance your gripâthis will help during pulls.
Technique Focus: Work on your posture and pulling technique; keep your core tight and pull from your hips to maintain efficiency.
Total Running Time: While you are a strong runner, thereâs always room to improve. Focus on:
Pacing Practice: During training, practice starting your runs at a pace that feels slightly uncomfortable but sustainable. Use a watch or app to track your laps.
Interval Runs: Incorporate interval training where you alternate between fast and slow paces. This will help improve your endurance and speed.
Brick Workouts: Combine running with strength exercises in a single session to simulate race conditionsâthis will help you adjust your pacing strategy.
Race Strategies:
Now letâs talk strategy! Here are some actionable tips to implement during your next race:
Warm-up Properly: Get that heart pumping and muscles ready. A solid warm-up can help you start strong without feeling sluggish.
Pacing Control: Start your first run at a more aggressive pace, maybe aiming for something like 00:06:30. This will prevent you from losing time later on. Remember, it's not a 5K, but you can certainly push the envelope a bit more!
Transition Efficiency: Work on minimizing time in the Roxzone. Practice quick transitions in your trainingâevery second counts! A five-second cut here can turn into a personal best.
Mindset Matters: Keep a positive mental attitude throughout the race. When fatigue sets in, focus on what youâre capable of achieving. Visualize crossing that finish line strongâbecause you will! đȘ
Conclusion:
Mudge and Deanna, youâve got the groundwork laid out for your next Hyrox competition. Remember, the beauty of this sport is in its challengeâembrace the grind! As David Goggins says, âYou are not going to outwork me.â Keep that mentality, push through, and improve those weaknesses into strengths. Youâre capable of greatness, and with a little focus on your training, youâll be crushing those segments in no time! Letâs get to work and make the next race even better. đđ„
The Rox-Coach is here for you every step of the way! Letâs do this!
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 Doubles Mixed