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.
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 Men
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Southwell Dan's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Southwell Dan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Southwell Dan's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox 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 Southwell Dan's 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
03:11.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dan Southwell competed in the 2024 Melbourne HYROX event, finishing with an overall time of 01:37:57, placing him within the top 47% of all participants and the top 50% in his age category. His total running time was slightly slower than average, indicating room for improvement in his running efficiency. The data suggests that Dan possesses a balanced profile, demonstrating strengths in various exercise zones, particularly in strength-based activities like the Sled Push and Farmers Carry. His running performance was consistent but requires enhancement to match his prowess in strength tasks. Dan's pacing strategy indicates a slightly slower start, allowing for a stable performance across the race. However, it suggests a need for a stronger finish, particularly in the later running segments.
Segments to Improve
Running Performance: Dan's total running time was 01:09 slower than the average, with a noticeable decline in pace during the later running segments, particularly Running 8. To improve, Dan should focus on building endurance and speed through interval training. Suggested Exercises:
Interval Runs: Incorporate high-intensity interval training (HIIT) sessions, alternating between sprinting and recovery jogs to boost speed and endurance.
Long-Distance Runs: Schedule weekly long runs to build aerobic capacity and stamina.
Roxzone Transitions: Spending 01:25 more than the average indicates a need for quicker transitions. Improving fitness and practicing efficient transitions can help. Suggested Techniques:
Transition Drills: Practice moving swiftly between exercise zones with minimal rest. Time these transitions to simulate race conditions.
Short, High-Intensity Circuits: Engage in circuit training that mimics race conditions, focusing on rapid transitions between exercises.
Sandbag Lunges: Dan took 00:29 longer than average. Enhancing leg strength and lunge technique is crucial. Suggested Exercises:
Lunge Variations: Incorporate walking lunges, reverse lunges, and weighted lunges to build strength and stability.
Plyometric Exercises: Include jump lunges and box jumps to improve explosive power and endurance.
Burpees Broad Jump: With 00:05 slower than average, focus on improving explosive strength and endurance. Suggested Exercises:
Burpee Conditioning: Perform burpees in sets with varying intensities and rest periods to build endurance.
Broad Jump Drills: Practice explosive jumps with an emphasis on form to enhance power.
Race Strategies
To enhance overall race performance, Dan should consider implementing the following strategies:
Pacing Strategy: Start at a moderate pace to conserve energy for strength-based segments and the final running laps. Aim to gradually increase the pace in the second half of the race.
Transition Efficiency: Minimize time spent in the Roxzone by planning transitions in advance. Familiarize with the layout to streamline movement between zones.
Technique Focus: Maintain proper form in all exercises to reduce unnecessary energy expenditure and prevent fatigue.
Nutritional Strategy: Ensure adequate hydration and fuel intake before and during the race to maintain energy levels.