Deacon Dan Hyrox Result

Dive into this athlete’s performance at 2024 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 323 similar athletes.

Performance Highlights

GBR Flag Deacon Dan Men 40-44 #95013 01:02:08 🥈 in AG | Top 0.5% 30th | Top 1.3%
-00:48
31:02
Run Total
-00:05
03:53
Avg. Lap
-00:06
03:29
Best Lap
-00:11
26:02
Workout Total
-00:01
03:15
Avg. Workout
+01:03
05:08
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 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 323 athletes with similar finish time in Hyrox 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 323 athletes with similar finish time in Hyrox 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 323 athletes with similar finish time in Hyrox 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 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 athlete we identified a possible improvement of 01:46. Check the detail of the improvement plan below.

00:41 Potential Improvement 38.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
BBJ 00:41 (From 03:36 to 02:55) 38.7%
Sandbag Lunges 00:32 (From 03:43 to 03:11) 30.2%
Ski Erg 00:08 (From 04:02 to 03:54) 7.5%
Wall Balls 00:08 (From 04:03 to 03:55) 7.5%
Sled Pull 00:07 (From 03:10 to 03:03) 6.6%
Farmers Carry 00:07 (From 01:33 to 01:26) 6.6%
Sled Push 00:03 (From 01:45 to 01:42) 2.8%
Rowing 00:00 (From 04:10 to 04:10) 0.0%
Run Total 00:00 (From 31:02 to 31:02) 0.0%

Splits Time

Deacon Dan Perfect Race
Splits Total Average Total
Running 1 04:54 00:00 03:37 +01:17 00:00 +00:00
Ski Erg 04:02 04:54 04:02 +00:00 03:37 +01:17
Running 2 03:29 08:56 03:48 -00:19 07:39 +01:17
Sled Push 01:45 12:25 02:11 -00:26 11:27 +00:58
Running 3 03:40 14:10 04:00 -00:20 13:38 +00:32
Sled Pull 03:10 17:50 03:24 -00:14 17:38 +00:12
Running 4 03:45 21:00 04:01 -00:16 21:02 -00:02
Burpees Broad Jump 03:36 24:45 03:15 +00:21 25:03 -00:18
Running 5 03:46 28:21 04:05 -00:19 28:18 +00:03
Rowing 04:10 32:07 04:15 -00:05 32:23 -00:16
Running 6 03:42 36:17 04:01 -00:19 36:38 -00:21
Farmers Carry 01:33 39:59 01:35 -00:02 40:39 -00:40
Running 7 03:43 41:32 04:02 -00:19 42:14 -00:42
Sandbag Lunges 03:43 45:15 03:22 +00:21 46:16 -01:01
Running 8 04:06 48:58 04:16 -00:10 49:38 -00:40
Wall Balls 04:03 53:04 04:09 -00:06 53:54 -00:50
Roxzone 05:08 01:02:08 04:05 +01:03 01:02:08
Based on 323 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dan, first off, massive congrats on your performance at the London Hyrox! Ranking 9th overall and 1st in your age group is no small feat – that’s what I call crushing it! You’ve established yourself as a formidable athlete in a sea of 4,458 competitors, showing that British grit and determination can’t be underestimated. Your overall time of 01:02:08 is impressive, especially considering your total running time of 00:31:02, which is a whopping 59 seconds faster than the average. This indicates you definitely have a runner's profile, and it’s clear from your best running lap of 00:03:29 that you can gallop like a gazelle when you want to! 🦓 However, let's dig into some pacing nuances. Your first running segment was 1:20 slower than average, which might suggest you started a bit too conservatively. It’s like taking your sweet time at the buffet instead of going for the gold medal in a food-eating contest. But hey, it’s never too late to pick up the pace! Your later running segments picked up significantly, showing you have the endurance to push hard. Now, let’s level up those strength segments to match your running prowess.

Segments to Improve:

While you had some stellar moments, there are definitely some segments that could use a little TLC to turn them into strengths. Let's break down the three main areas where you have the most potential for improvement:

  • Roxzone: Your transition time of 00:05:08 is significantly slower than average by 1:08. This indicates that you may be taking too long to recover or transition between exercises. To improve this segment:
    • Practice your transitions! Set up a mock Hyrox course and time yourself moving from one exercise to the next. Aim for smooth, quick changes with minimal downtime.
    • Incorporate circuit training into your routine, focusing on the exercises in Hyrox. This will help you acclimate to switching gears quickly.
    • Work on your overall fitness. High-Intensity Interval Training (HIIT) can help increase your aerobic capacity and strength simultaneously, which will improve your transition efficiency.
  • Burpees Broad Jump: You clocked in at 00:03:36, which is 22 seconds slower than average. Let's work on that! Here’s how:
    • Burpee drills: Incorporate burpees into your warm-up and cooldown. Focus on your form – keep that core tight and land softly.
    • Broad jump practice: Work on explosive power with plyometric exercises, like box jumps and broad jumps, to enhance your jumping distance and height.
    • Combine burpees with jumps: Create a workout that alternates between burpees and broad jumps to build the endurance and explosiveness needed for this segment.
  • Sandbag Lunges: Coming in at 00:03:43, this was 21 seconds slower than the average. Let’s get you lunging like a champ:
    • Focus on form: Ensure you maintain a straight back and proper knee alignment. Consider using a mirror or recording yourself to check your form.
    • Weighted lunges: Incorporate heavier weights into your lunges to build strength. Start with lighter weights and increase as you build confidence and power.
    • Dynamic lunges: Add movement by incorporating walking lunges or lunges with a twist to engage your core and improve stability.
Race Strategies:

To improve your race performance, consider implementing these strategies:

  • Pacing: Start strong but controlled. A slight negative split (running the second half faster than the first) can help you conserve energy for the latter segments where you can really push.
  • Mind the transitions: Visualize each transition during your training sessions. Knowing exactly what to do next can save you precious seconds.
  • Stay mentally engaged: Keep a positive mindset throughout the race. A strong mental game can be just as important as physical strength! Remember, "It’s not about the destination, it’s about the journey… and the medals!" 🏆
  • Nutrition and hydration: Ensure you’re properly fueled before the race. Experiment with what works best for your stomach during training!
Conclusion:

Dan, you’ve got the talent, the speed, and the drive – now it’s time to polish those rough edges and take your performance to the next level! Remember, “Success is where preparation and opportunity meet.” So, let’s get you prepared for your next Hyrox challenge! Keep pushing those limits, and don’t forget to have fun along the way. Next time you’ll be crossing that finish line with a grin so big, they’ll think you just won the lottery! 💥

Keep grinding, and you’ll become the athlete you aspire to be. You've got this! Your Rox-Coach is here to help you every step of the way!

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 Men
Similar Athletes
Schöttelndreier Tim 2019 Hamburg 01:02:32
Walker Greg 2024 London 01:02:10
Sekiyoshi Daisuke 2024 Hong Kong 01:01:45
Nolan Harry 2024 Dublin 01:02:01
Sinden Warren 2024 Dublin 01:02:31
Stricker Dennis 2024 Köln 01:01:52
Gornik Bret 2023 Chicago - North American Open Championship 01:02:28
González Álvarez Jorge 2022 Madrid 01:02:15
Willard Vincent 2024 Dublin 01:02:03
Valverde Reyes Pablo 2023 Valencia 01:02:34

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Glasgow Deacon Dan 01:04:37
2022 London Deacon Dan 01:09:51
2022 Birmingham Deacon Dan 01:17:34
2023 London Deacon Dan 01:12:43
2024 Manchester Deacon Dan 01:20:33
2024 Karlsruhe Deacon Dan 01:07:18
2024 Sports Direct HYROX London Deacon Dan, Penny Laura 01:06:01
2023 Dublin Deacon Dan, Williams Melanie 01:03:30

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Pace Calculator

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