Luke Salazar, Kenneth Montour 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 246 similar athletes.

Compare With Another Athlete

Performance Highlights

USA Flag Luke Salazar USA Flag Kenneth Montour Men 40-49 #194027 01:18:59 4th in AG | Top 30.8% 62nd | Top 67.4%
+02:13
45:18
Run Total
+00:17
05:40
Avg. Lap
+00:26
05:13
Best Lap
-01:53
27:10
Workout Total
-00:14
03:23
Avg. Workout
-00:15
06:36
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 Pro Doubles Men

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.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 246 athletes with similar finish time in Hyrox Pro Doubles Men

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 246 athletes with similar finish time in Hyrox Pro Doubles Men

Fast, slow, or steady?

Here’s 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 perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 246 athletes with similar finish time in Hyrox Pro Doubles Men

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 there’s 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 there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

Percentile based on all the athletes who competed in Hyrox Pro Doubles 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 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 03:10. Check the detail of the improvement plan below.

03:04 Potential Improvement 96.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Doubles Men
Splits Potential Improvement Focus During Training
Run Total 03:04 (From 45:18 to 42:14) 96.8%
Ski Erg 00:05 (From 04:02 to 03:57) 2.6%
Rowing 00:01 (From 04:26 to 04:25) 0.5%
Sled Push 00:00 (From 01:43 to 01:43) 0.0%
Sled Pull 00:00 (From 04:27 to 04:27) 0.0%
BBJ 00:00 (From 02:35 to 02:35) 0.0%
Farmers Carry 00:00 (From 01:43 to 01:43) 0.0%
Sandbag Lunges 00:00 (From 03:58 to 03:58) 0.0%
Wall Balls 00:00 (From 04:16 to 04:16) 0.0%

Splits Time

Luke Salazar, Kenneth Montour Perfect Race
Splits Total Average Total
Running 1 05:35 00:00 04:59 +00:36 00:00 +00:00
Ski Erg 04:02 05:35 03:58 +00:04 04:59 +00:36
Running 2 05:13 09:37 05:00 +00:13 08:57 +00:40
Sled Push 01:43 14:50 02:17 -00:34 13:57 +00:53
Running 3 05:37 16:33 05:24 +00:13 16:14 +00:19
Sled Pull 04:27 22:10 04:51 -00:24 21:38 +00:32
Running 4 05:29 26:37 05:28 +00:01 26:29 +00:08
Burpees Broad Jump 02:35 32:06 03:01 -00:26 31:57 +00:09
Running 5 05:45 34:41 05:30 +00:15 34:58 -00:17
Rowing 04:26 40:26 04:28 -00:02 40:28 -00:02
Running 6 05:40 44:52 05:26 +00:14 44:56 -00:04
Farmers Carry 01:43 50:32 01:47 -00:04 50:22 +00:10
Running 7 05:38 52:15 05:33 +00:05 52:09 +00:06
Sandbag Lunges 03:58 57:53 04:09 -00:11 57:42 +00:11
Running 8 06:24 01:01:51 05:45 +00:39 01:01:51 +00:00
Wall Balls 04:16 01:08:15 04:32 -00:16 01:07:36 +00:39
Roxzone 06:36 01:18:59 06:51 -00:15 01:18:59
Based on 246 athletes with similar finish time in Hyrox Pro Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Luke and Kenneth, first off, hats off for your determination and grit! Finishing 62nd overall and 4th in your age group is no small feat, especially in a competitive field of 92 athletes. Your overall time of 1:18:59 shows that you both have a solid foundation to build upon.

Now, let’s talk about your pacing. It appears that you kicked off a bit too fast in your first run segment. A time of 5:35 is respectable, but it was 37 seconds slower than average. That’s a classic case of excitement getting the best of you—kind of like a kid in a candy store! 🎉 Your total running time of 45:18 is also slower than average by 2:07, indicating a more balanced profile that leans slightly towards strength rather than pure running. This means we need to work on your aerobic capacity to enhance your overall endurance.

Segments to Improve:

Let’s dive into the segments where you both can elevate your game:

  • Running 1: 5:35 (37 seconds slower than average)
  • Running 3: 5:37 (11 seconds slower than average)
  • Running 5: 5:45 (14 seconds slower than average)
  • Running 8: 6:24 (37 seconds slower than average)

These running segments present the most significant opportunity for improvement. Here’s how you can tackle them:

  • Endurance Runs: Incorporate long, steady-state runs into your training once a week. Aim for 60-90 minutes at a conversational pace. This builds your aerobic base, which is crucial for maintaining your speed during the race.
  • Interval Training: Add high-intensity interval training (HIIT) sessions twice a week. For example, after a warm-up, sprint for 1 minute followed by 2 minutes of walking or slow jogging, repeated 8-10 times. This will improve your speed and recovery time.
  • Tempo Runs: Once a week, incorporate tempo runs where you run at a 'comfortably hard' pace. Start with 20 minutes and gradually increase to 40 minutes over several weeks. This helps condition your body to maintain a faster pace for longer periods.
  • Transition Drills: Work on your transitions between exercises. Practice quick changes with a focus on maintaining your heart rate and minimizing rest. For instance, finish a running segment, immediately switch to a sled pull and maintain a strong pace without pause.
  • Strength Training: Since you have a strength profile, include compound lifts like squats and deadlifts twice a week. Focus on lower body strength to improve your running economy. Strong legs will help you power through those later running segments.
Race Strategies:

Now, let’s talk strategy. Here are some tips to implement during your next race:

  • Pacing Strategy: Start your first run segment at a controlled pace. Aim to be around 5-10 seconds slower than your target pace to avoid burning out too soon. Remember, it’s a marathon, not a sprint—unless you’re being chased by a bear!
  • Fueling: Make sure to strategize your nutrition before and during the race. Experiment with energy gels or chews during training to see what works best for you. You don’t want to hit the wall like a kid who just ate too much candy!
  • Stay Engaged: Keep communicating with each other throughout the race. A little friendly banter can go a long way in keeping morale high. You’ve got a partner; use that energy to push each other!
  • Visualize Success: Before the race, spend time visualizing each segment of the race. Imagine yourself executing each part perfectly. It’s not just about physical training; your mind is a powerful tool too!
Conclusion:

Luke and Kenneth, you both have the potential to break through your current limits. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing, keep training, and don’t forget to enjoy the process. Every drop of sweat is a step closer to greatness. đŸ’ȘđŸ’„

Now go out there and own that training! You’ve got this! And hey, if things get tough, just think of burpees—because they’re always worse than they sound! 😄

This is your Rox-Coach, cheering you on every step of the way! 🏆

Similar Athletes
Heriberto Vega, RaĂșl Ezequiel ArĂ©valo DĂ­az 2024 Ciudad de Mexico 01:19:11
Michael Bristol, Allaman Meta 2024 Poznan 01:18:43
Torge Jensen, Bosse Wullenweber 2024 Hamburg 01:18:40
Jack Holman, Connor Strudwick 2024 Milan 01:19:14
Nicolas Laronze, KĂ©vin Lumineau 2024 Bordeaux 01:19:17
Jesse Malone, Justin Cassar 2024 Melbourne 01:19:26
Paul Vidal, Baptiste Chomel 2025 Toulouse 01:18:40
Benjamin Lowery, Jamie Braithwaite 2024 Manchester 01:19:20
Thomas Marquart, Jason Lee 2024 Singapore 01:18:40
Tiago Fernandes, Lucas Hoarau 2024 Nice 01:19:27
Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download