Dive into this athlete’s performance at 2023 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 1000 similar athletes.
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.
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.
This section showcases the entire Rae Danny'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 Rae Danny's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Rae Danny'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.
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 Rae Danny'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 03:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:15 | 04:39 to 03:24 | 32.2% |
| Sled Push | 00:58 | 02:55 to 01:57 | 24.9% |
| Wall Balls | 00:38 | 05:00 to 04:22 | 16.3% |
| Sandbag Lunges | 00:27 | 04:00 to 03:33 | 11.6% |
| Burpees Broad Jump | 00:22 | 03:44 to 03:22 | 9.4% |
| Farmers Carry | 00:13 | 01:46 to 01:33 | 5.6% |
| Ski Erg | 00:00 | 03:44 to 03:44 | 0.0% |
| Rowing | 00:00 | 04:11 to 04:11 | 0.0% |
| Run Total | 00:00 | 33:38 to 33:38 | 0.0% |
| Rae Danny | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 02:50 | 00:00 | 03:51 -01:01 | 00:00 +00:00 |
| Ski Erg | 03:44 | 02:50 | 04:09 -00:25 | 03:51 -01:01 |
| Running 2 | 03:58 | 06:34 | 04:05 -00:07 | 08:00 -01:26 |
| Sled Push | 02:55 | 10:32 | 02:23 +00:32 | 12:05 -01:33 |
| Running 3 | 04:30 | 13:27 | 04:21 +00:09 | 14:28 -01:01 |
| Sled Pull | 04:39 | 17:57 | 03:45 +00:54 | 18:49 -00:52 |
| Running 4 | 04:31 | 22:36 | 04:21 +00:10 | 22:34 +00:02 |
| Burpees Broad Jump | 03:44 | 27:07 | 03:42 +00:02 | 26:55 +00:12 |
| Running 5 | 04:23 | 30:51 | 04:27 -00:04 | 30:37 +00:14 |
| Rowing | 04:11 | 35:14 | 04:23 -00:12 | 35:04 +00:10 |
| Running 6 | 04:24 | 39:25 | 04:22 +00:02 | 39:27 -00:02 |
| Farmers Carry | 01:46 | 43:49 | 01:44 +00:02 | 43:49 +00:00 |
| Running 7 | 04:15 | 45:35 | 04:22 -00:07 | 45:33 +00:02 |
| Sandbag Lunges | 04:00 | 49:50 | 03:48 +00:12 | 49:55 -00:05 |
| Running 8 | 04:51 | 53:50 | 04:38 +00:13 | 53:43 +00:07 |
| Wall Balls | 05:00 | 58:41 | 04:46 +00:14 | 58:21 +00:20 |
| Roxzone | 04:15 | 01:07:47 | 04:40 -00:25 | 01:07:47 |
In terms of the overall time, Danny completed the race in 01:07:47, which is an impressive achievement. His total running time of 00:33:38 is 9 seconds faster than the average for his finish time. This suggests that he has a good running profile and should continue to focus on maintaining and improving his running performance.
To improve performance in the Sled Pull, Danny should focus on building strength and technique. Incorporating exercises such as deadlifts, squats, and sled pulls into his training routine will help develop the necessary muscle groups and improve his pulling power. Additionally, practicing proper form and technique during the sled pull will contribute to more efficient and effective performance.
For the Burpees Broad Jump segment, Danny should work on improving his explosiveness and agility. Plyometric exercises such as box jumps, jump squats, and burpees can help enhance his power and speed. He should also focus on maintaining good form during the burpee broad jumps, ensuring a smooth and efficient transition between movements.
In the Sled Push segment, Danny should aim to increase his strength and speed. Incorporating exercises like push-ups, sled pushes, and lunges into his training routine will help develop the necessary muscle groups and improve his pushing power. He should also focus on maintaining a strong and stable posture during the sled push for optimal performance.
For the Sandbag Lunges segment, Danny should focus on improving his endurance and stability. Exercises such as lunges, squats, and step-ups can help strengthen the muscles involved in lunges and improve his overall stability. He should also practice maintaining a consistent and controlled pace during the sandbag lunges to avoid unnecessary fatigue.
By implementing these strategies and focusing on improving the identified segments, Danny can further enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Fleck Matthew | 2023 New York | 01:08:09 | |
| Thompson Ethan | 2024 Dubai | 01:07:27 | |
| Abel Moritz | 2023 Hamburg | 01:07:52 | |
| Walters Michael | 2024 Poznan | 01:07:44 | |
| Mueller Cole | 2024 Anaheim | 01:08:04 | |
| Mcdonald Lewis | 2024 Hong Kong | 01:07:44 | |
| Dalla Fior Massimiliano | 2024 Milan | 01:07:25 | |
| Hopwood Paul | 2023 Glasgow | 01:07:34 | |
| Darling Andrew | 2024 Sports Direct HYROX London | 01:07:58 | |
| Franke Hannes | 2024 Amsterdam | 01:07:46 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Poznan | 57:32 | |
| 2023 Malmö | 01:03:44 | |
| 2024 Berlin | 58:10 | |
| 2024 Stockholm | 58:49 | |
| 2024 Malaga | 59:25 | |
| 2024 Copenhagen | 59:25 | |
| 2023 Dublin | 01:18:07 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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