Dive into this athlete’s performance at 2023 London 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.
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!
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.
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.
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.
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.
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 athlete we identified a possible improvement of 06:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 03:24 (From 09:41 to 06:17) | 50.5% |
| BBJ | 01:20 (From 06:32 to 05:12) | 19.8% |
| Sled Pull | 01:13 (From 06:00 to 04:47) | 18.1% |
| Sled Push | 00:32 (From 03:20 to 02:48) | 7.9% |
| Farmers Carry | 00:15 (From 02:21 to 02:06) | 3.7% |
| Ski Erg | 00:00 (From 04:23 to 04:23) | 0.0% |
| Rowing | 00:00 (From 04:44 to 04:44) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:24 to 04:24) | 0.0% |
| Run Total | 00:00 (From 39:51 to 39:51) | 0.0% |
| Hanlon Daniel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:21 | 00:00 | 04:42 -00:21 | 00:00 +00:00 |
| Ski Erg | 04:23 | 04:21 | 04:28 -00:05 | 04:42 -00:21 |
| Running 2 | 05:13 | 08:44 | 05:03 +00:10 | 09:10 -00:26 |
| Sled Push | 03:20 | 13:57 | 02:57 +00:23 | 14:13 -00:16 |
| Running 3 | 04:35 | 17:17 | 05:30 -00:55 | 17:10 +00:07 |
| Sled Pull | 06:00 | 21:52 | 05:03 +00:57 | 22:40 -00:48 |
| Running 4 | 04:43 | 27:52 | 05:29 -00:46 | 27:43 +00:09 |
| Burpees Broad Jump | 06:32 | 32:35 | 05:28 +01:04 | 33:12 -00:37 |
| Running 5 | 04:52 | 39:07 | 05:40 -00:48 | 38:40 +00:27 |
| Rowing | 04:44 | 43:59 | 04:52 -00:08 | 44:20 -00:21 |
| Running 6 | 05:12 | 48:43 | 05:31 -00:19 | 49:12 -00:29 |
| Farmers Carry | 02:21 | 53:55 | 02:13 +00:08 | 54:43 -00:48 |
| Running 7 | 04:53 | 56:16 | 05:29 -00:36 | 56:56 -00:40 |
| Sandbag Lunges | 04:24 | 01:01:09 | 05:14 -00:50 | 01:02:25 -01:16 |
| Running 8 | 06:06 | 01:05:33 | 06:08 -00:02 | 01:07:39 -02:06 |
| Wall Balls | 09:41 | 01:11:39 | 06:41 +03:00 | 01:13:47 -02:08 |
| Roxzone | 06:21 | 01:27:32 | 07:04 -00:43 | 01:27:32 |
For Wall Balls, Daniel was 02:58 slower than average. To improve this segment, he should work on his upper body strength and explosiveness. Exercises such as shoulder presses, push-ups, and kettlebell swings can help improve his strength. Additionally, practicing wall ball shots with proper form and technique will also be beneficial.
In the Burpees Broad Jump segment, Daniel was 01:26 slower than average. This suggests that he could work on his agility and explosiveness. Plyometric exercises like box jumps, jump squats, and lateral bounds can help improve his power and speed. Additionally, incorporating burpees into his training routine will help him improve his efficiency in this segment.
The Sled Pull segment was another area where Daniel lost time, being 00:32 slower than average. To improve his performance in this segment, he should focus on strengthening his lower body, particularly his glutes and hamstrings. Exercises such as deadlifts, lunges, and sled pushes can help improve his strength and power for the sled pull.
In the Running 2 segment, Daniel was 00:13 slower than average. To improve his running performance, he should focus on increasing his endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him improve his running efficiency and pace.
Additionally, Daniel should consider implementing a strategy to conserve energy in the segments where he tends to lose time. This could involve breaking up the exercises into smaller sets with short rest periods, focusing on proper form and technique to avoid unnecessary fatigue.
Overall, Daniel Hanlon showed great potential in the HYROX race in London. By focusing on improving the identified segments and implementing effective race strategies, he can further enhance his performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Tough Nicco | 2024 Glasgow | 01:27:06 | |
| Mongia Keshav | 2022 London | 01:27:42 | |
| MauriceAndré Iseli Scimotivation | 2024 Köln | 01:27:07 | |
| Felice Brandon | 2024 Sydney | 01:27:39 | |
| Carter Antoine | 2023 Los Angeles | 01:27:45 | |
| Ho Andy | 2024 Incheon | 01:27:08 | |
| Village Stéphane | 2024 Stockholm | 01:27:33 | |
| Schmidt Lars | 2023 Stuttgart | 01:27:15 | |
| Bellil Jeremy | 2024 Marseille | 01:27:37 | |
| Kavanagh Adam | 2023 Birmingham | 01:27:38 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Hanlon Daniel
