Plunkett Daniel Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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 469 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #151025 01:56:47 190th in AG | Top 94.1% 912th | Top 94.0%
+08:41
01:05:22
Run Total
+01:06
08:10
Avg. Lap
+00:03
05:36
Best Lap
-09:41
39:56
Workout Total
-01:13
04:59
Avg. Workout
+00:57
11:32
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 469 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 469 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of Plunkett Daniel's 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 Plunkett Daniel hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 469 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 Plunkett Daniel’s 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 Plunkett Daniel'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 11:48. Check the detail of the improvement plan below.

11:47 Potential Improvement 99.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 11:47 01:05:22 to 53:35 99.9%
Ski Erg 00:01 04:56 to 04:55 0.1%
Sled Push 00:00 03:04 to 03:04 0.0%
Sled Pull 00:00 06:39 to 06:39 0.0%
Burpees Broad Jump 00:00 05:55 to 05:55 0.0%
Rowing 00:00 05:20 to 05:20 0.0%
Farmers Carry 00:00 01:54 to 01:54 0.0%
Sandbag Lunges 00:00 04:38 to 04:38 0.0%
Wall Balls 00:00 07:30 to 07:30 0.0%

Splits Time

Plunkett Daniel Perfect Race
Splits Total Average Total
Running 1 05:39 00:00 05:36 +00:03 00:00 +00:00
Ski Erg 04:56 05:39 04:53 +00:03 05:36 +00:03
Running 2 05:36 10:35 06:18 -00:42 10:29 +00:06
Sled Push 03:04 16:11 03:54 -00:50 16:47 -00:36
Running 3 06:57 19:15 07:00 -00:03 20:41 -01:26
Sled Pull 06:39 26:12 06:50 -00:11 27:41 -01:29
Running 4 06:40 32:51 07:04 -00:24 34:31 -01:40
Burpees Broad Jump 05:55 39:31 08:12 -02:17 41:35 -02:04
Running 5 09:32 45:26 07:23 +02:09 49:47 -04:21
Rowing 05:20 54:58 05:28 -00:08 57:10 -02:12
Running 6 09:45 01:00:18 07:05 +02:40 01:02:38 -02:20
Farmers Carry 01:54 01:10:03 02:51 -00:57 01:09:43 +00:20
Running 7 07:00 01:11:57 07:07 -00:07 01:12:34 -00:37
Sandbag Lunges 04:38 01:18:57 07:31 -02:53 01:19:41 -00:44
Running 8 14:16 01:23:35 09:02 +05:14 01:27:12 -03:37
Wall Balls 07:30 01:37:51 09:58 -02:28 01:36:14 +01:37
Roxzone 11:32 01:56:47 10:35 +00:57 01:56:47
Based on 469 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Daniel Plunkett performed well in the HYROX race, finishing in the top 64% of all athletes and top 63% in his age group. His overall time of 01:56:47 is respectable, but there are areas where he can improve to enhance his performance.

Segments to Improve


1. Run Total:
The total running time of 01:05:22 is 12 minutes and 35 seconds slower than the average. To improve this segment, Daniel should focus on improving his overall fitness and increasing his speed and endurance. Incorporating interval training, such as high-intensity interval training (HIIT) or fartlek training, can help improve his running performance. Additionally, including exercises that target leg strength, such as squats, lunges, and plyometric exercises, can enhance his running performance.

2. Running 8:
Daniel's time of 00:14:16 for this segment is 5 minutes and 14 seconds slower than average. To improve his performance in this segment, Daniel should focus on increasing his endurance and pacing himself effectively. Long-distance runs at a steady pace can help improve his endurance, while tempo runs can help him work on pacing. Incorporating hill training and speed intervals can also help improve his overall running performance.

3. Running 6:
Daniel's time of 00:09:45 for this segment is 2 minutes and 38 seconds slower than average. To improve his performance in this segment, Daniel should focus on increasing his endurance and speed. Incorporating interval training, such as hill repeats or sprints, can help him improve his speed and endurance. Additionally, incorporating exercises that target the muscles used in running, such as calf raises and hip strengthening exercises, can help improve his running performance.

4. Running 5:
Daniel's time of 00:09:32 for this segment is 2 minutes and 9 seconds slower than average. To improve his performance in this segment, Daniel should focus on increasing his endurance and speed. Long-distance runs at a steady pace can help improve his endurance, while tempo runs can help him work on pacing. Incorporating interval training, such as fartlek training or speed intervals, can also help improve his speed and endurance.

5. Roxzone:
Daniel's time of 00:11:32 for the Roxzone is 1 minute and 8 seconds slower than average. To improve this segment, Daniel should focus on improving his overall fitness and reducing transition times. Incorporating circuit training workouts that combine strength and cardio exercises can help improve his overall fitness. Additionally, practicing smooth and efficient transitions between exercises can help reduce time spent in the Roxzone.

6. Best Lap:
Daniel's best running lap time of 00:05:36 is slightly slower than average. To improve his lap time, Daniel should focus on increasing his speed and endurance. Incorporating interval training, such as speed intervals or hill repeats, can help improve his speed. Additionally, incorporating exercises that target the muscles used in running, such as plyometric exercises and strength training for the legs, can improve his running performance.

Strategies


- Pacing: Daniel should work on pacing himself effectively throughout the race. It is important to maintain a consistent pace to avoid burning out too early or finishing the race with excess energy. Practicing pacing during training runs and incorporating tempo runs can help improve his pacing strategy.

- Transitions: Daniel should focus on reducing transition times during the race. Smooth and efficient transitions between exercises can save valuable time. Practicing transitions during training sessions and visualizing the race can help improve his transition times.

- Mental Preparation: Daniel should work on his mental preparation for the race. Visualizing a successful race and setting specific goals can help him stay motivated and focused during the race. Incorporating relaxation techniques, such as deep breathing or visualization exercises, can also help reduce race-day nerves.

Overall, Daniel Plunkett has shown a strong performance in the HYROX race. By focusing on improving his running performance, increasing his overall fitness, and reducing transition times, he can further enhance his performance in future races. Incorporating specific training strategies, exercises, and drills tailored to his areas of improvement can help him reach his full potential as a fitness athlete.

Similar Athletes
Van Rijswijk Wim 2024 Amsterdam 01:57:01
Hernandez Omar 2024 Mexico City 01:56:28
Meulenhoff Ferry 2022 Amsterdam 01:57:07
Franchini Filippo 2024 Rimini 01:56:21
Lim Wayne 2024 Hong Kong 01:56:20
Akko Victor 2019 Hamburg 01:56:30
Schreiber Arnold 2019 Nürnberg 01:56:45
Chow Kok Hou 2024 Singapore 01:56:36
Foster Andrew 2023 Birmingham 01:57:06
Frolov Nick 2023 Amsterdam 01:56:32

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