Dive into this athlete’s performance at 2024 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.
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 Short 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 Short 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 Short 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 Short 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
03:54.
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 Short's performance in the 2024 Manchester HYROX race places him in the top echelons of his age group and within the competitive spectrum of all participants, highlighting a commendable balance of strength and endurance. His overall rank and position in his age group suggest a strong competitor with potential for further excellence. The analysis reveals Dan exhibits a clear strength in the power and strength-based exercises, as evidenced by his better-than-average times in the Ski Erg, Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls segments. However, his total running time being slower than average indicates a relative weakness in endurance or pacing strategy throughout the race, potentially pointing to him having a more strength-oriented profile. Additionally, a slower pace in the Burpees Broad Jump and the initial running segments suggests a need to improve endurance and possibly pacing strategy at the race's outset.
Segments to Improve:
Total Running Time: To address the slower total running time, Dan should incorporate interval training into his regimen, focusing on varying distances to improve both speed and endurance. Threshold runs and tempo workouts can significantly enhance aerobic capacity. Utilizing hill sprints and long, slow runs will also build endurance and strength, crucial for maintaining pace throughout the race.
Burpees Broad Jump: This segment requires both strength and technique. Dan should focus on plyometric exercises, such as box jumps and squat jumps, to improve explosive power. Practicing burpees with an emphasis on the broad jump component can also refine technique, ensuring more efficient movement during this segment.
Early Running Segments: Dan's pacing in the initial running segments suggests starting out too slow. Incorporating pace-specific drills into training, such as progressive runs where each kilometer is run faster than the last, can help adjust his pacing strategy. Learning to start at a more competitive pace without burning out early is crucial.
For compromised running scenarios post-exercise, Dan should simulate race conditions by performing high-intensity strength exercises followed by running segments in training. This will help his body adapt to the demands of transitioning between strength and endurance components more efficiently.
Race Strategies:
Dynamic Warm-Up: Prioritize a comprehensive warm-up focusing on dynamic stretches and light cardio to prepare the body for the varied demands of the HYROX race. This can improve performance from the start, especially in the initial running segments.
Transition Work: Since the Roxzone time indicates better-than-average transition times, continuing to focus on minimizing rest between segments can still offer marginal gains. Practicing quick transitions in training, including the swift change from strength exercises to running, can shave valuable seconds off the overall time.
Pacing Strategy: Given the signs of an inconsistent pacing strategy, Dan could benefit from working with a coach to develop a race plan that optimizes his strengths while addressing his weaker segments. Learning to pace himself to start slightly faster and maintain a steady pace in the running segments could result in significant overall time improvements.
Nutrition and Hydration: Implementing a race-day nutrition and hydration strategy that supports sustained energy levels and quick recovery between segments can also enhance performance. Tailoring intake based on the race's demands and personal tolerance can be a game-changer.
By focusing on these targeted improvements and strategies, Dan Short has the potential to significantly enhance his performance in future HYROX races, leveraging his strengths while systematically addressing areas that currently limit his racing capabilities.
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