Season 23/24 2024 Malaga (2234) HYROX (1855) Men (1229) Slater Dan

Slater Dan Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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.

Performance Highlights

GBR GBR Flag Men 35-39 #121040 01:35:15 105th in AG | Top 43.2% 563rd | Top 45.8%
-02:58
43:50
Run Total
-00:21
05:29
Avg. Lap
-00:08
04:50
Best Lap
-00:27
39:56
Workout Total
-00:03
04:59
Avg. Workout
+03:29
11:35
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

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 Slater 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 Slater 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 Slater 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 Slater 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 02:10. Check the detail of the improvement plan below.

01:15 Potential Improvement 57.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:15 07:15 to 06:00 57.7%
Sled Pull 00:25 05:48 to 05:23 19.2%
Ski Erg 00:16 04:51 to 04:35 12.3%
Wall Balls 00:14 07:26 to 07:12 10.8%
Sled Push 00:00 02:27 to 02:27 0.0%
Rowing 00:00 04:43 to 04:43 0.0%
Farmers Carry 00:00 02:08 to 02:08 0.0%
Sandbag Lunges 00:00 05:18 to 05:18 0.0%
Run Total 00:00 43:50 to 43:50 0.0%

Splits Time

Slater Dan Perfect Race
Splits Total Average Total
Running 1 05:26 00:00 04:58 +00:28 00:00 +00:00
Ski Erg 04:51 05:26 04:35 +00:16 04:58 +00:28
Running 2 05:07 10:17 05:24 -00:17 09:33 +00:44
Sled Push 02:27 15:24 03:12 -00:45 14:57 +00:27
Running 3 05:21 17:51 05:51 -00:30 18:09 -00:18
Sled Pull 05:48 23:12 05:32 +00:16 24:00 -00:48
Running 4 05:19 29:00 05:51 -00:32 29:32 -00:32
Burpees Broad Jump 07:15 34:19 06:15 +01:00 35:23 -01:04
Running 5 05:38 41:34 06:06 -00:28 41:38 -00:04
Rowing 04:43 47:12 05:02 -00:19 47:44 -00:32
Running 6 05:20 51:55 05:54 -00:34 52:46 -00:51
Farmers Carry 02:08 57:15 02:25 -00:17 58:40 -01:25
Running 7 04:50 59:23 05:53 -01:03 01:01:05 -01:42
Sandbag Lunges 05:18 01:04:13 05:51 -00:33 01:06:58 -02:45
Running 8 06:53 01:09:31 06:49 +00:04 01:12:49 -03:18
Wall Balls 07:26 01:16:24 07:31 -00:05 01:19:38 -03:14
Roxzone 11:35 01:35:15 08:06 +03:29 01:35:15
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dan Slater's performance in the 2024 Malaga HYROX race places him well within the competitive range for his age group, showcasing a strong runner profile with a total running time significantly faster than the average. His overall rank and age group rank indicate a commendable effort amidst a large field of participants. Notably, Dan's exceptional running pace, particularly in the latter segments, highlights his endurance and speed. However, the analysis suggests a need for improvement in overall fitness and transition times, as indicated by a slower Roxzone time. The pacing strategy at the race's onset appeared slightly conservative, leading to a stronger finish but room for a more balanced approach to optimize performance across all segments.

Segments to Improve:

  • Roxzone: The significant time loss here suggests Dan could benefit from enhancing overall fitness and working on faster transitions. Incorporating circuit training with minimal rest between exercises could improve his ability to maintain intensity between segments. Drills that mimic the race's transition, such as quick sprints immediately followed by functional exercises (e.g., kettlebell swings, box jumps), will help in reducing Roxzone time.
  • Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric exercises such as jump squats, box jumps, and lunge jumps will build the necessary power. Focusing on burpee efficiency, such as reducing the time spent on the ground and improving jump distance, can be achieved through interval training combining burpees with sprinting.
  • Sled Pull: To improve sled pull times, Dan should focus on increasing leg and core strength. Exercises like heavy sled drags, deadlifts, and farmer's walks will build the required muscle groups. Technique adjustments, such as maintaining a low center of gravity and taking powerful, deliberate steps, can also lead to better performance.
  • Wall Balls: This segment tests both strength and endurance. To improve, Dan could incorporate more targeted thruster and squat workouts into his routine, focusing on high reps with moderate weight to build endurance. Practicing wall balls with a focus on form—keeping the elbows in and driving through the heels—will enhance efficiency and speed.
  • Ski Erg: Improving Ski Erg times requires better upper body endurance and technique. Incorporating interval training on the Ski Erg, focusing on powerful pulls and maintaining a consistent pace, will help. Upper body workouts emphasizing back, shoulder, and arm strength, such as pull-ups, bent-over rows, and shoulder presses, will support better performance.

Race Strategies:

  • Pacing: Given Dan's strong finish, adopting a slightly more aggressive pace in the early stages could yield overall time improvements. Balancing his evident running strength with a consistent effort in the strength segments will ensure energy reserves are appropriately managed throughout the race.
  • Transitions: Focusing on reducing transition times between exercises will significantly impact overall performance. Practicing quick changes from running to strength exercises in training will help mimic race conditions and improve Roxzone times.
  • Segment Focus: Prioritize training on identified weaker segments while maintaining running and overall fitness levels. Tailoring workouts to include a mix of strength, endurance, and technique work specific to the segments needing improvement will yield the best results.
  • Recovery: Implementing active recovery and mobility work into the training routine will help prevent injury and ensure Dan arrives at the race in peak condition. This includes stretching, foam rolling, and low-intensity activities on rest days.

By addressing these specific areas of improvement and adjusting race strategies accordingly, Dan Slater has a strong opportunity to enhance his performance in future HYROX races. A dedicated focus on transition efficiency, balanced pacing, and targeted training will be key to climbing the ranks in his age group.

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
Baker Jordan 2024 Rimini 01:35:35
Villani Antonio 2024 Turin 01:35:24
Schlüter Markus 2023 Hamburg 01:34:53
Donald Micheal 2024 Birmingham 01:35:16
Tubic Nikola 2024 Amsterdam 01:35:20
Sklar Romey 2023 Los Angeles 01:35:05
Thomas Wayne 2024 Birmingham 01:35:36
Da Costa Marc 2022 London 01:35:45
Brennan Aidan 2023 Dublin 01:34:49
Hasslacher Patrik 2024 Marseille 01:35:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Copenhagen 01:35:15

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download