Dive into this athlete’s performance at 2023 London 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 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.
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.
This section showcases the entire Day 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 Day Daniel's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Day 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.
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 Day 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 03:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:44 | 05:31 to 03:47 | 43.9% |
| Sandbag Lunges | 01:04 | 05:01 to 03:57 | 27.0% |
| Farmers Carry | 00:32 | 02:14 to 01:42 | 13.5% |
| Sled Push | 00:19 | 02:30 to 02:11 | 8.0% |
| Rowing | 00:11 | 04:37 to 04:26 | 4.6% |
| Ski Erg | 00:05 | 04:13 to 04:08 | 2.1% |
| Wall Balls | 00:02 | 04:54 to 04:52 | 0.8% |
| Burpees Broad Jump | 00:00 | 03:33 to 03:33 | 0.0% |
| Run Total | 00:00 | 36:21 to 36:21 | 0.0% |
| Day Daniel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:27 | 00:00 | 04:11 -00:44 | 00:00 +00:00 |
| Ski Erg | 04:13 | 03:27 | 04:16 -00:03 | 04:11 -00:44 |
| Running 2 | 04:18 | 07:40 | 04:27 -00:09 | 08:27 -00:47 |
| Sled Push | 02:30 | 11:58 | 02:34 -00:04 | 12:54 -00:56 |
| Running 3 | 04:34 | 14:28 | 04:50 -00:16 | 15:28 -01:00 |
| Sled Pull | 05:31 | 19:02 | 04:13 +01:18 | 20:18 -01:16 |
| Running 4 | 04:48 | 24:33 | 04:47 +00:01 | 24:31 +00:02 |
| Burpees Broad Jump | 03:33 | 29:21 | 04:22 -00:49 | 29:18 +00:03 |
| Running 5 | 04:57 | 32:54 | 04:55 +00:02 | 33:40 -00:46 |
| Rowing | 04:37 | 37:51 | 04:34 +00:03 | 38:35 -00:44 |
| Running 6 | 04:42 | 42:28 | 04:49 -00:07 | 43:09 -00:41 |
| Farmers Carry | 02:14 | 47:10 | 01:55 +00:19 | 47:58 -00:48 |
| Running 7 | 04:46 | 49:24 | 04:48 -00:02 | 49:53 -00:29 |
| Sandbag Lunges | 05:01 | 54:10 | 04:21 +00:40 | 54:41 -00:31 |
| Running 8 | 04:54 | 59:11 | 05:11 -00:17 | 59:02 +00:09 |
| Wall Balls | 04:54 | 01:04:05 | 05:25 -00:31 | 01:04:13 -00:08 |
| Roxzone | 06:19 | 01:15:10 | 05:32 +00:47 | 01:15:10 |
To improve in the Roxzone segment, Daniel should focus on improving his overall fitness and transition time. This can be achieved through high-intensity interval training (HIIT), incorporating exercises such as burpees, mountain climbers, and squat jumps to improve cardiovascular endurance and strength. Additionally, practicing quick transitions between exercises in training will help improve his efficiency during the race.
In the Sled Pull segment, Daniel lost 00:59 compared to the average. To improve in this area, he should focus on developing his upper body and grip strength. Exercises such as deadlifts, bent-over rows, and farmer's walks will help him build the necessary strength for this segment. Additionally, practicing sled pulls with increasing weight and focusing on maintaining a strong and efficient pulling technique will be beneficial.
The Sandbag Lunges segment was another area where Daniel lost time, with a difference of 00:44 compared to the average. To improve in this segment, he should work on developing his leg and core strength. Exercises such as squats, lunges, and step-ups will help improve his lower body strength and stability. Additionally, practicing lunges with a sandbag or weighted vest will help simulate the race conditions and improve his performance in this segment.
The Farmers Carry segment was another area of weakness for Daniel, with a difference of 00:15 compared to the average. To improve in this segment, he should focus on strengthening his grip and core muscles. Exercises such as farmer's walks, dead hangs, and planks will help improve his grip strength and stability. Additionally, incorporating exercises that target the muscles used during the farmers carry, such as kettlebell swings and farmer's walk variations, will help improve his performance in this segment.
In conclusion, Daniel Day had a strong performance in the 2023 London Hyrox race, with notable strengths in the running segments. However, there are areas for improvement, including the Roxzone, Sled Pull, Sandbag Lunges, and Farmers Carry segments. By implementing the recommended training strategies and techniques, focusing on overall fitness, specific muscle groups, and efficient transitions, Daniel can further enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Aguilar Ernesto | 2023 Dallas | 01:14:46 | |
| Bookman Ronnie | 2024 Dallas | 01:15:30 | |
| Bergamin Costante | 2024 Melbourne | 01:14:46 | |
| Thomas Mitch | 2024 New York | 01:14:56 | |
| Hollis Steven | 2022 London | 01:15:32 | |
| Bridgehouse Jimmy | 2024 Glasgow | 01:15:34 | |
| Crooks Matthew | 2024 Perth | 01:15:15 | |
| Manning Douglas | 2024 Dallas | 01:15:02 | |
| Collier Sean | 2023 Dublin | 01:15:17 | |
| Foulkes Huw | 2024 London | 01:15:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Manchester | 01:14:21 | |
| 2024 Birmingham | 01:19:58 | |
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