Lisa Nguyen, Brodie Dunlop Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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.

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Performance Highlights

AUS Flag Lisa Nguyen AUS Flag Brodie Dunlop Mixed 16-29 #150003 01:27:10 116th in AG | Top 26.6% 350th | Top 31.4%
+01:20
50:34
Run Total
+00:11
06:19
Avg. Lap
+00:23
05:51
Best Lap
-01:32
28:44
Workout Total
-00:12
03:35
Avg. Workout
+00:13
07:56
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 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.
It’s 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?

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 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 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 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 03:04. Check the detail of the improvement plan below.

02:18 Potential Improvement 75.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
Run Total 02:18 (From 50:34 to 48:16) 75.0%
Sled Pull 00:39 (From 04:48 to 04:09) 21.2%
Sandbag Lunges 00:07 (From 04:14 to 04:07) 3.8%
Ski Erg 00:00 (From 04:05 to 04:05) 0.0%
Sled Push 00:00 (From 02:01 to 02:01) 0.0%
BBJ 00:00 (From 03:13 to 03:13) 0.0%
Rowing 00:00 (From 04:33 to 04:33) 0.0%
Farmers Carry 00:00 (From 01:52 to 01:52) 0.0%
Wall Balls 00:00 (From 03:58 to 03:58) 0.0%

Splits Time

Lisa Nguyen, Brodie Dunlop Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 05:42 -00:08 00:00 +00:00
Ski Erg 04:05 05:34 04:22 -00:17 05:42 -00:08
Running 2 05:51 09:39 05:49 +00:02 10:04 -00:25
Sled Push 02:01 15:30 02:15 -00:14 15:53 -00:23
Running 3 06:06 17:31 06:07 -00:01 18:08 -00:37
Sled Pull 04:48 23:37 04:16 +00:32 24:15 -00:38
Running 4 06:16 28:25 06:11 +00:05 28:31 -00:06
Burpees Broad Jump 03:13 34:41 03:41 -00:28 34:42 -00:01
Running 5 06:21 37:54 06:20 +00:01 38:23 -00:29
Rowing 04:33 44:15 04:52 -00:19 44:43 -00:28
Running 6 06:44 48:48 06:14 +00:30 49:35 -00:47
Farmers Carry 01:52 55:32 01:53 -00:01 55:49 -00:17
Running 7 06:40 57:24 06:15 +00:25 57:42 -00:18
Sandbag Lunges 04:14 01:04:04 04:14 +00:00 01:03:57 +00:07
Running 8 07:07 01:08:18 06:33 +00:34 01:08:11 +00:07
Wall Balls 03:58 01:15:25 04:43 -00:45 01:14:44 +00:41
Roxzone 07:56 01:27:10 07:43 +00:13 01:27:10
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Nguyen Lisa and Dunlop Brodie, you both put on a phenomenal show at the 2024 Melbourne Hyrox Doubles Mixed! Finishing with an overall time of 01:27:10, you landed in the top 31% of a competitive field of 1116 athletes, which is no small feat! 💪 In your age group, you ranked 116 out of 436, placing you in the top 26%. That’s impressive!

Now, let’s break it down a bit. Your total running time of 00:50:34 was 01:14 slower than the average, which suggests that while you have a good running base, it may need some work to match up with your strength segments. Your pacing in the first running lap was on point—00:05:34, which was 00:07 faster than average! However, it seems you may have started a bit too hot, leading to a slight slowdown in running segments later in the race. This is common; just remember: you’re not running away from your problems; you’re running towards your goals!

Overall, you guys have a hybrid profile. You’re not just fast runners; you’ve got a solid strength foundation too. But let's dig into those segments where we can turn your weaknesses into strengths!

Segments to Improve:
  • Sled Pull: 00:04:48 (00:33 slower than average)

The sled pull was your toughest segment. To improve this, focus on building your back and grip strength as well as your overall endurance in pulling movements. Consider incorporating these drills into your training:

  • Weighted Sled Drags: Practice dragging a sled over varying distances. Aim for 3-5 sets of 20-30 meters, resting adequately between each set. This will improve your strength and conditioning.
  • Farmer's Carries: Not only will these help with grip strength, but they’ll also improve your overall core stability. Carry heavy weights for 30-60 seconds, focusing on your posture.
  • Deadlifts: Incorporate both conventional and sumo deadlifts into your routine. Aim for 3-4 sets of 6-10 reps. This will strengthen your posterior chain, crucial for any pulling motion.
  • Roxzone: 00:07:56 (00:17 slower than average)

Transitions are key in Hyrox. If you're spending too much time resting, you're losing precious seconds. Here’s how to tighten up your Roxzone:

  • Practice Your Transitions: Set up a mini-course where you can practice moving from one exercise to the next. Time yourself to monitor improvement.
  • Improve Overall Fitness: Incorporate high-intensity interval training (HIIT) sessions to boost your aerobic base and recovery times. These will help you transition faster while keeping your heart rate up.
Race Strategies:

In your next race, here are some strategies to consider:

  • Pacing Plan: Start strong but be mindful of the overall distance. Maintain a consistent pace for the first half, then gradually increase your effort in the latter half if you feel good. Remember, it's not a sprint; it's a marathon!
  • Segment Focus: As you approach each exercise, mentally prepare yourself for the transition. Visualize the movements and focus on quick, efficient transitions. This mental prep can save you seconds!
  • Team Communication: Since this is a doubles event, make sure to communicate clearly about who’s taking the lead in each segment to optimize your strengths. If one of you is stronger in a specific area, take advantage of that!
Conclusion:

Nguyen and Brodie, you’ve got the talent and the determination to keep improving. Remember, it’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward—like a stubborn burpee that just won’t let you off the hook! 💥 Keep pushing those limits, and don't forget to enjoy the journey. The next race is just around the corner, and with the right focus and training, you’ll be smashing your goals! Keep grinding, and let’s show the Hyrox world what you’re made of! 🏆

Your Rox-Coach is always here to help you unlock your full potential. Let’s keep moving forward together!

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
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Other Results from this athlete
2025 Las Vegas Lisa Nguyen, Joelle Dudelzak 01:21:55

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