Dive into this athlete’s performance at 2023 Manchester 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 04:18. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:19 (From 51:43 to 49:24) | 53.9% |
| Wall Balls | 01:19 (From 09:35 to 08:16) | 30.6% |
| Sled Push | 00:30 (From 04:03 to 03:33) | 11.6% |
| Sandbag Lunges | 00:10 (From 06:30 to 06:20) | 3.9% |
| Ski Erg | 00:00 (From 04:19 to 04:19) | 0.0% |
| Sled Pull | 00:00 (From 05:36 to 05:36) | 0.0% |
| BBJ | 00:00 (From 06:02 to 06:02) | 0.0% |
| Rowing | 00:00 (From 04:51 to 04:51) | 0.0% |
| Farmers Carry | 00:00 (From 01:53 to 01:53) | 0.0% |
| Lindsay Daniel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 06:56 | 00:00 | 05:15 +01:41 | 00:00 +00:00 |
| Ski Erg | 04:19 | 06:56 | 04:43 -00:24 | 05:15 +01:41 |
| Running 2 | 05:56 | 11:15 | 05:46 +00:10 | 09:58 +01:17 |
| Sled Push | 04:03 | 17:11 | 03:30 +00:33 | 15:44 +01:27 |
| Running 3 | 06:09 | 21:14 | 06:21 -00:12 | 19:14 +02:00 |
| Sled Pull | 05:36 | 27:23 | 06:04 -00:28 | 25:35 +01:48 |
| Running 4 | 06:03 | 32:59 | 06:19 -00:16 | 31:39 +01:20 |
| Burpees Broad Jump | 06:02 | 39:02 | 06:57 -00:55 | 37:58 +01:04 |
| Running 5 | 06:19 | 45:04 | 06:36 -00:17 | 44:55 +00:09 |
| Rowing | 04:51 | 51:23 | 05:13 -00:22 | 51:31 -00:08 |
| Running 6 | 06:30 | 56:14 | 06:23 +00:07 | 56:44 -00:30 |
| Farmers Carry | 01:53 | 01:02:44 | 02:36 -00:43 | 01:03:07 -00:23 |
| Running 7 | 06:28 | 01:04:37 | 06:24 +00:04 | 01:05:43 -01:06 |
| Sandbag Lunges | 06:30 | 01:11:05 | 06:30 +00:00 | 01:12:07 -01:02 |
| Running 8 | 07:24 | 01:17:35 | 07:36 -00:12 | 01:18:37 -01:02 |
| Wall Balls | 09:35 | 01:24:59 | 08:30 +01:05 | 01:26:13 -01:14 |
| Roxzone | 09:31 | 01:44:00 | 09:17 +00:14 | 01:44:00 |
Pacing and Profile:
Daniel's total running time of 00:51:43 was 03:30 slower than the average for his finish time. This suggests that he may benefit from improving his overall fitness and transition time in order to decrease the time spent in the roxzone. Additionally, his best running lap of 00:05:56 indicates that he has the potential to excel in running if he focuses on it.
Run Total: Daniel's total running time was 03:30 slower than average. To improve this segment, he should focus on both his overall fitness and his transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his cardiovascular endurance. Additionally, practicing quick transitions between exercises during training sessions will help him minimize time spent in the roxzone.
Running 1: Daniel's time for this segment was 01:56 slower than average. To improve his performance in running, he can incorporate specific training strategies such as hill sprints, tempo runs, and interval training. These exercises will help improve his speed, endurance, and running technique.
Wall Balls: Daniel's time for this segment was 01:04 slower than average. To enhance his performance in wall balls, he should focus on improving his strength and technique. Incorporating exercises such as squats, lunges, and medicine ball throws into his training routine will help develop the necessary muscle strength and power required for wall balls. He should also work on his form, ensuring proper squatting technique and efficient use of energy.
Best Lap: Although Daniel's best lap time of 00:05:56 was not significantly slower than average, there is still room for improvement. To further enhance his running performance, he can incorporate interval training focusing on shorter distances and higher intensities. This will help improve his speed and anaerobic capacity.
Roxzone: Daniel's time spent in the roxzone was 00:09:31, which was 00:26 slower than average. To improve this segment, he should continue to work on his overall fitness and transition time. Incorporating exercises that specifically target the muscles used during transitions, such as plyometric exercises and agility drills, will help him become more efficient in these areas.
Running 2: Daniel's time for this segment was 00:15 slower than average. To enhance his running performance, he can focus on exercises that improve his speed and endurance, such as tempo runs, fartlek training, and interval training. He should also pay attention to his running form and technique, ensuring efficient stride length and proper foot strike.
In conclusion, Daniel Lindsay showed a commendable performance in the 2023 Manchester Hyrox race. By focusing on improving his overall fitness, transition time, and specific segments such as running and wall balls, he can further enhance his performance. Implementing specific training strategies, exercises, and race strategies will help him reach his full potential in future races.
| Similar Athletes | |||
|---|---|---|---|
| Hoang Dang | 2024 Melbourne | 01:43:30 | |
| Roßenfelder Martin | 2024 Rimini | 01:44:18 | |
| Chavez Valencia Eduardo | 2024 Mexico City | 01:43:33 | |
| Schmid Paul | 2020 Chicago | 01:44:28 | |
| King Mathew | 2022 London | 01:44:15 | |
| Mannaerts Sam | 2024 Maastricht | 01:43:31 | |
| Portevin Emeric | 2024 Marseille | 01:44:20 | |
| Fritz Phillipp | 2024 Hamburg | 01:44:25 | |
| Bishop Nick | 2024 Manchester | 01:44:16 | |
| Bingham Tom | 2023 London | 01:44:24 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 London Lindsay Daniel | 01:32:17 | |
| 2024 Manchester Lindsay Daniel | 01:31:25 | |
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
Lindsay Daniel
