Season 23/24 2024 Copenhagen (1246) HYROX (1014) Men (686) Acheampong Daniel

Acheampong Daniel Hyrox Result

Dive into this athlete’s performance at 2024 Copenhagen 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 493 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #121039 01:57:40 144th in AG | Top 98.6% 658th | Top 95.9%
-03:27
53:28
Run Total
-00:25
06:41
Avg. Lap
+00:20
05:57
Best Lap
+00:33
50:35
Workout Total
+00:04
06:19
Avg. Workout
+02:58
13:41
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 493 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 493 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Acheampong Daniel'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 Acheampong Daniel'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 493 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 Acheampong Daniel'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 Acheampong 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 03:37. Check the detail of the improvement plan below.

03:03 Potential Improvement 84.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:03 11:00 to 07:57 84.3%
Sled Push 00:28 04:32 to 04:04 12.9%
Sandbag Lunges 00:06 07:25 to 07:19 2.8%
Ski Erg 00:00 04:47 to 04:47 0.0%
Sled Pull 00:00 06:42 to 06:42 0.0%
Rowing 00:00 05:18 to 05:18 0.0%
Farmers Carry 00:00 02:28 to 02:28 0.0%
Wall Balls 00:00 08:23 to 08:23 0.0%
Run Total 00:00 53:28 to 53:28 0.0%

Splits Time

Acheampong Daniel Perfect Race
Splits Total Average Total
Running 1 06:24 00:00 05:33 +00:51 00:00 +00:00
Ski Erg 04:47 06:24 04:54 -00:07 05:33 +00:51
Running 2 06:17 11:11 06:19 -00:02 10:27 +00:44
Sled Push 04:32 17:28 03:54 +00:38 16:46 +00:42
Running 3 05:57 22:00 07:06 -01:09 20:40 +01:20
Sled Pull 06:42 27:57 06:58 -00:16 27:46 +00:11
Running 4 06:25 34:39 07:06 -00:41 34:44 -00:05
Burpees Broad Jump 11:00 41:04 08:15 +02:45 41:50 -00:46
Running 5 06:22 52:04 07:26 -01:04 50:05 +01:59
Rowing 05:18 58:26 05:32 -00:14 57:31 +00:55
Running 6 06:37 01:03:44 07:09 -00:32 01:03:03 +00:41
Farmers Carry 02:28 01:10:21 02:54 -00:26 01:10:12 +00:09
Running 7 06:46 01:12:49 07:16 -00:30 01:13:06 -00:17
Sandbag Lunges 07:25 01:19:35 07:41 -00:16 01:20:22 -00:47
Running 8 08:44 01:27:00 09:00 -00:16 01:28:03 -01:03
Wall Balls 08:23 01:35:44 09:54 -01:31 01:37:03 -01:19
Roxzone 13:41 01:57:40 10:43 +02:58 01:57:40
Based on 493 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Daniel Acheampong's performance in the 2024 Copenhagen Hyrox event shows a significant strength in running, with a total running time that was 04:08 faster than average, indicating a strong runner profile. However, Daniel's overall time and percentile ranks across various segments suggest room for improvement in strength-based exercises and transition times within the Roxzone. His pacing appeared to start slower in the initial running segment but improved significantly in subsequent runs, demonstrating an ability to manage and distribute his energy effectively throughout the race. Nevertheless, the substantial slowdown in the Roxzone and specific strength exercises like the Burpees Broad Jump and Sled Push indicate a need for a more balanced training focus to elevate his performance from a good runner to a more well-rounded Hyrox competitor.

Segments to Improve:

  • Burpees Broad Jump: Daniel's performance in this segment was significantly slower than average, highlighting a need for improvement in explosive power and endurance. Training Suggestions: Incorporate plyometric exercises such as box jumps, squat jumps, and interval training with high-intensity burpees to improve explosive strength and cardiovascular endurance. Focus on technique to ensure each jump is both powerful and efficient, minimizing energy wastage.
  • Sled Push: The slower time in the Sled Push suggests a lack of lower body strength and power. Training Suggestions: Strengthen the quadriceps, hamstrings, glutes, and calves with exercises like squats, deadlifts, and leg presses. Implement sled push drills in training, gradually increasing weight to build power. Practice maintaining a low, driving stance to improve efficiency.
  • Roxzone: The slower Roxzone time indicates longer rest periods or slower transitions between exercises. Training Suggestions: Work on overall fitness to reduce the need for extended rest. Incorporate circuit training with minimal rest between exercises to simulate race conditions. Practice quick transitions between different types of exercises to reduce downtime.

Race Strategies:

  • Energy Management: Given Daniel's tendency to start slow and improve pacing, focus on a strategy that conservatively manages energy in the initial stages but allows for gradual acceleration. This approach will help in maintaining a steady pace throughout the race, preventing early burnout.
  • Strength Segments: Prioritize efficiency in strength-based segments by focusing on form and technique. For exercises like the Sled Push and Burpees Broad Jump, practicing the most effective movement patterns will conserve energy and improve speed.
  • Transition Efficiency: Reduce time in the Roxzone by practicing quick transitions between exercises during training. Set up a circuit that mimics the race layout and work on moving swiftly and efficiently from one station to the next with minimal rest.
  • Explosive Training Integration: Incorporate explosive strength training into regular workouts, focusing on plyometrics and powerlifting movements that enhance both strength and speed. This will not only improve performance in strength-based segments but also contribute to a faster start and stronger finishes in running segments.

By addressing these key areas, Daniel can leverage his running strengths while significantly improving his performance in strength exercises and transitions, transforming him into a formidable all-around Hyrox competitor.

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
Adamson Luke 2024 Dublin 01:58:08
Chiu Yik Tao Tobia 2023 Hong Kong 01:57:30
Ponce Andrew 2022 Los Angeles 01:57:49
Todd Steve 2023 London 01:58:04
Bartkowiak Adam 2024 New York 01:57:35
Weßling Daniel 2018 Essen 01:57:23
Kennedy Andrew 2019 New York 01:57:47
Reyes Rageney 2024 Mexico City 01:57:29
Stewart Darryl 2023 München 01:57:50
Higgins Steven 2023 Manchester 01:57:33

Measure Your Performance Against Top Athletes

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