Dive into this athlete’s performance at 2023 Dublin 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 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!
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.
Here’s the full breakdown of Forrest Dan'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 Forrest Dan hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Forrest Dan’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.
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 Forrest 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 07:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:14 | 48:23 to 42:09 | 87.2% |
| Sled Push | 00:29 | 03:15 to 02:46 | 6.8% |
| Ski Erg | 00:11 | 04:35 to 04:24 | 2.6% |
| Wall Balls | 00:10 | 06:21 to 06:11 | 2.3% |
| Sled Pull | 00:04 | 04:47 to 04:43 | 0.9% |
| Rowing | 00:01 | 04:47 to 04:46 | 0.2% |
| Burpees Broad Jump | 00:00 | 03:56 to 03:56 | 0.0% |
| Farmers Carry | 00:00 | 01:51 to 01:51 | 0.0% |
| Sandbag Lunges | 00:00 | 04:26 to 04:26 | 0.0% |
| Forrest Dan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:04 | 00:00 | 04:42 +00:22 | 00:00 +00:00 |
| Ski Erg | 04:35 | 05:04 | 04:28 +00:07 | 04:42 +00:22 |
| Running 2 | 05:47 | 09:39 | 05:01 +00:46 | 09:10 +00:29 |
| Sled Push | 03:15 | 15:26 | 02:56 +00:19 | 14:11 +01:15 |
| Running 3 | 06:59 | 18:41 | 05:27 +01:32 | 17:07 +01:34 |
| Sled Pull | 04:47 | 25:40 | 05:00 -00:13 | 22:34 +03:06 |
| Running 4 | 07:14 | 30:27 | 05:27 +01:47 | 27:34 +02:53 |
| Burpees Broad Jump | 03:56 | 37:41 | 05:23 -01:27 | 33:01 +04:40 |
| Running 5 | 05:57 | 41:37 | 05:37 +00:20 | 38:24 +03:13 |
| Rowing | 04:47 | 47:34 | 04:51 -00:04 | 44:01 +03:33 |
| Running 6 | 05:49 | 52:21 | 05:30 +00:19 | 48:52 +03:29 |
| Farmers Carry | 01:51 | 58:10 | 02:12 -00:21 | 54:22 +03:48 |
| Running 7 | 05:51 | 01:00:01 | 05:27 +00:24 | 56:34 +03:27 |
| Sandbag Lunges | 04:26 | 01:05:52 | 05:10 -00:44 | 01:02:01 +03:51 |
| Running 8 | 05:47 | 01:10:18 | 06:06 -00:19 | 01:07:11 +03:07 |
| Wall Balls | 06:21 | 01:16:05 | 06:37 -00:16 | 01:13:17 +02:48 |
| Roxzone | 04:36 | 01:26:54 | 07:00 -02:24 | 01:26:54 |
Overall, Dan Forrest's performance in the 2023 Dublin Hyrox race was commendable. To improve his performance, he should focus on improving his overall fitness, particularly in running endurance and speed. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and form corrections, he can enhance his performance in the identified areas of improvement. Implementing race strategies, such as pacing, efficient transitions, and mental preparation, will also contribute to better overall performance in future races.
| Similar Athletes | |||
|---|---|---|---|
| Mc Mahon Philly | 2024 Dublin | 01:27:01 | |
| Lieberam Jan | 2022 Bremen | 01:27:17 | |
| Matos Agostinho | 2024 Madrid | 01:26:38 | |
| OgaBaldwin Quint | 2024 Houston | 01:27:19 | |
| Müller Ralf | 2019 Frankfurt | 01:26:34 | |
| Kelly Joe | 2024 Chicago Navy Pier | 01:26:27 | |
| Burnettt Dan | 2024 Brisbane | 01:26:52 | |
| Hapke Karl | 2022 Berlin | 01:26:59 | |
| Penz Roman | 2022 München | 01:27:04 | |
| Gromoll Kevin | 2024 Hamburg | 01:26:49 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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