Dive into this athlete’s performance at 2024 Birmingham 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
280 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 280 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 280 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Hudson 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 Hudson 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 280 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 Hudson 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 Hudson 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
10:42.
Check the detail of the improvement plan below.
Based on 280 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dan Hudson showcased a commendable performance at the 2024 Birmingham HYROX race, securing the 2652nd rank out of 4107 athletes. He performed particularly well in the ski erg, sled pull, burpees broad jump, rowing, and wall balls segments, where he clocked in faster than the average times. However, his overall time of 02:04:33 indicates room for improvement, particularly in the running segments and sandbag lunges.
By examining his performance, it appears that while he outperformed in the strength segments, his running time was slower than average, indicating a strength-oriented profile. His pacing also seems to have been inconsistent, with a strong start in the early running segments but slowing down in the final stages of the race.
Segments to Improve:
Run Total: Dan's total running time was slower than average by 02:45. Focused endurance training can help improve this. Incorporating long, slow runs, tempo runs, and interval training into his routine can help build stamina and speed. Consider using techniques such as Fartlek and hill sprints.
Sandbag Lunges: This was another segment where Dan was slower than average. Strength training targeting the legs (quads, hamstrings, glutes) would be beneficial. Exercises such as lunges, squats, and deadlifts can improve strength in these areas. Incorporating balance exercises can also help in maintaining stability during lunges.
Sled Push: In this segment, Dan was slower by 41 seconds than the average. Training with high-intensity interval training (HIIT) can help increase power and speed. Additionally, performing exercises like squats, deadlifts, and kettlebell swings can build lower-body strength, crucial for sled pushes.
Roxzone: Although Dan was faster than average in this segment, there's still room for improvement. HIIT workouts can help boost overall fitness, and practicing transitions between exercise zones can help reduce time spent in the roxzone.
Farmers Carry: Dan was slightly slower than average in this segment. Incorporating grip-strengthening exercises and deadlifts into his training can enhance performance in this segment.
Race Strategies:
For better race performance, Dan should consider implementing the following strategies:
Pacing: Maintaining a consistent pace throughout the race can help conserve energy for the later segments. Starting too fast can lead to premature fatigue.
Hydration and Nutrition: Proper hydration and nutrition before and during the race can help maintain energy levels and prevent cramps.
Transitions: Practicing transitions between exercise zones can help reduce time spent in the roxzone.
Recovery: Incorporating active recovery periods during training can help improve overall fitness and performance.
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