Dive into this athlete’s performance at 2024 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.
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 Short 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 Short 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 Short 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 Short 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
04:36.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dan Short displayed an impressive performance in the 2024 Birmingham HYROX race, ranking in the top 16% of all athletes. His total running time was 02:24 faster than average, suggesting a strong running profile. However, his Roxzone time, slower than average, indicates a need to improve overall fitness and transition time. While he started slower than average during the first Running segment, he made up for it in subsequent segments, often finishing faster than average. This indicates a good pacing strategy.
Segments to Improve:
Burpees Broad Jump: This segment posed the most challenge for Dan, with a time 01:39 slower than the 25th percentile. To improve this, Dan should incorporate more plyometric exercises, like box jumps and plyo push-ups, in his workout regimen. These exercises will help build explosive strength and power, essential for improving his burpees broad jump performance.
Wall Balls: Dan was 00:39 slower than average in this segment. To improve his wall ball performance, he should focus on exercises that strengthen the lower body and core, such as squats and lunges. Additionally, practicing the wall ball throw with a lighter ball can help improve his technique and form, ultimately enhancing his performance in this segment.
Roxzone: Dan's Roxzone time was 00:29 slower than average which indicates a need for faster transition times. Incorporating high-intensity interval training (HIIT) into his routine can help improve his cardiovascular fitness, allowing him to recover quicker between segments. Practicing transitions between different exercises can also help improve his Roxzone time.
Sandbag Lunges: Dan was slower in this segment by 00:55. To improve, he should focus on strength training exercises that target the lower body, like weighted lunges and deadlifts. Regularly practicing lunges with a sandbag can also help him get accustomed to the additional weight and improve his performance.
Sled Push: Dan was slower by 00:32 in this segment. To improve his sled push performance, he should incorporate more strength training exercises into his routine, particularly focusing on his lower body and core. Exercises like squats, deadlifts, and planks can be particularly beneficial.
Race Strategies:
Going forward, Dan should prioritize maintaining a steady pace throughout the race. Starting too slow can impact his overall time, so focusing on a quick yet sustainable pace from the beginning can improve his performance. Given his strong running profile, he should also work on improving his transition times to maintain momentum and reduce fatigue during the race. Additionally, focusing on improving his performance in strength-based segments can help him become a more well-rounded athlete, ultimately improving his overall rank.
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