Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Braidwood Danny

Braidwood Danny Hyrox Result

Dive into this athlete’s performance at 2024 Glasgow 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 #140042 01:17:44 79th in AG | Top 21.4% 446th | Top 25.2%
-00:47
38:24
Run Total
-00:05
04:48
Avg. Lap
+00:13
04:29
Best Lap
+01:37
34:20
Workout Total
+00:12
04:17
Avg. Workout
-00:48
05:04
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 Braidwood 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 Braidwood Danny'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 Braidwood 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.

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 Braidwood 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 05:11. Check the detail of the improvement plan below.

01:20 Potential Improvement 25.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:20 05:30 to 04:10 25.7%
Sled Push 01:00 03:19 to 02:19 19.3%
Sled Pull 00:54 04:54 to 04:00 17.4%
Wall Balls 00:40 05:49 to 05:09 12.9%
Ski Erg 00:32 04:44 to 04:12 10.3%
Run Total 00:29 38:24 to 37:55 9.3%
Rowing 00:10 04:41 to 04:31 3.2%
Farmers Carry 00:06 01:54 to 01:48 1.9%
Burpees Broad Jump 00:00 03:29 to 03:29 0.0%

Splits Time

Braidwood Danny Perfect Race
Splits Total Average Total
Running 1 04:29 00:00 04:18 +00:11 00:00 +00:00
Ski Erg 04:44 04:29 04:19 +00:25 04:18 +00:11
Running 2 04:38 09:13 04:35 +00:03 08:37 +00:36
Sled Push 03:19 13:51 02:38 +00:41 13:12 +00:39
Running 3 04:56 17:10 04:58 -00:02 15:50 +01:20
Sled Pull 04:54 22:06 04:23 +00:31 20:48 +01:18
Running 4 04:49 27:00 04:56 -00:07 25:11 +01:49
Burpees Broad Jump 03:29 31:49 04:35 -01:06 30:07 +01:42
Running 5 04:49 35:18 05:04 -00:15 34:42 +00:36
Rowing 04:41 40:07 04:37 +00:04 39:46 +00:21
Running 6 04:43 44:48 04:58 -00:15 44:23 +00:25
Farmers Carry 01:54 49:31 01:59 -00:05 49:21 +00:10
Running 7 04:46 51:25 04:56 -00:10 51:20 +00:05
Sandbag Lunges 05:30 56:11 04:31 +00:59 56:16 -00:05
Running 8 05:17 01:01:41 05:24 -00:07 01:00:47 +00:54
Wall Balls 05:49 01:06:58 05:41 +00:08 01:06:11 +00:47
Roxzone 05:04 01:17:44 05:52 -00:48 01:17:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Danny Braidwood's performance in the 2024 Glasgow Hyrox race places him solidly within the top echelon of his age group, highlighting a significant strength in running with a 'Total running time' that is notably faster than average. This suggests Danny has a strong runner profile, which is further supported by consistently faster times in the latter running segments, indicating good pacing and endurance. However, his performance in several strength-focused segments, particularly Sandbag Lunges, Sled Pull, and Sled Push, lagged behind the average, indicating areas where targeted training could yield substantial overall performance improvements. Danny's ability to maintain a quicker transition time between exercises, as evidenced by a significantly faster Roxzone time, underscores his competitive fitness level and efficient race strategy execution.

Segments to Improve:

  • Sandbag Lunges: Danny's performance in this segment was significantly slower than average, indicating a potential weakness in lower body strength or endurance. To improve, focus on lunging variations such as weighted lunges, walking lunges, and Bulgarian split squats to build strength and stability. Incorporating plyometric exercises like jump squats can also enhance explosive power and endurance. Practicing lunges with uneven weights or on unstable surfaces can further improve balance and mimic the unpredictable nature of race conditions.
  • Sled Pull and Sled Push: These segments were also slower than average, suggesting room for improvement in both upper and lower body strength, as well as technique. For the Sled Push, focus on lower body power exercises such as squats, deadlifts, and leg presses. High-intensity interval training (HIIT) with short bursts of sprinting can also improve explosive strength. For the Sled Pull, incorporate more upper body pulling exercises, such as rows and pull-ups, and consider practicing with a weighted sled or tire to simulate race conditions more closely. Pay attention to form, ensuring a low center of gravity and efficient movement patterns.
  • Wall Balls and Ski Erg: These segments require both strength and cardiovascular endurance. For Wall Balls, work on squat endurance and upper body pushing strength through exercises like thrusters and medicine ball throws. For the Ski Erg, focus on improving upper body endurance and power with rowing machine workouts, pull-ups, and lat pulldowns, emphasizing proper technique to maximize efficiency.

Race Strategies:

  • Start Strategically: Given Danny's strong running ability, adopting a slightly conservative start to preserve energy for strength segments might be beneficial. This could help maintain a more consistent performance across strength-focused exercises where he currently shows the most room for improvement.
  • Focus on Transition Efficiency: Although Danny already excels in transition times, continued focus on minimizing rest and optimizing movement between exercises can compound his competitive advantage. Practicing specific exercise-to-exercise transitions during training could be beneficial.
  • Strength Endurance Balance: Given the identified areas of improvement, integrating more hybrid workouts that combine strength and cardio elements can help bridge the gap between these facets of fitness. For instance, circuit training that includes running intervals followed by strength exercises can mimic race conditions and improve overall performance.
  • Technique Refinement: For segments like the Sled Pull and Push, and Sandbag Lunges, refining technique can lead to significant time savings. Workshops or coaching sessions focusing on these specific exercises could provide valuable insights into efficiency improvements.

By addressing these targeted areas of improvement and implementing the suggested race strategies, Danny Braidwood has the potential to significantly enhance his performance in future Hyrox races, leveraging his running strength while bolstering his capabilities in strength-focused segments.

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
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Powell Andrew 2023 Manchester 01:17:27
He Elvin 2024 Chicago Navy Pier 01:17:56
Christian Dan 2024 Singapore National Stadium 01:17:17
Cantle Simon 2023 London 01:17:50
O'Flynn Eoin 2024 Dublin 01:17:27
Gardner Matt 2024 Birmingham 01:17:59
Bourdereau Julien 2024 Amsterdam 01:17:57
Williams Matt 2023 Manchester 01:17:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
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