Reason Dan Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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 45-49 #121023 01:27:24 36th in AG | Top 54.5% 496th | Top 60.7%
-00:04
43:29
Run Total
+00:00
05:26
Avg. Lap
+00:26
05:05
Best Lap
+01:40
38:32
Workout Total
+00:13
04:49
Avg. Workout
-01:35
05:26
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 Reason 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 Reason 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 Reason 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 Reason 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.

01:10 Potential Improvement 25.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:10 43:29 to 42:19 25.4%
Wall Balls 00:54 07:08 to 06:14 19.6%
Farmers Carry 00:51 02:56 to 02:05 18.5%
Sandbag Lunges 00:36 05:33 to 04:57 13.0%
Rowing 00:23 05:09 to 04:46 8.3%
Ski Erg 00:16 04:41 to 04:25 5.8%
Sled Push 00:14 03:01 to 02:47 5.1%
Burpees Broad Jump 00:12 05:21 to 05:09 4.3%
Sled Pull 00:00 04:43 to 04:43 0.0%

Splits Time

Reason Dan Perfect Race
Splits Total Average Total
Running 1 05:18 00:00 04:42 +00:36 00:00 +00:00
Ski Erg 04:41 05:18 04:29 +00:12 04:42 +00:36
Running 2 05:05 09:59 05:03 +00:02 09:11 +00:48
Sled Push 03:01 15:04 02:57 +00:04 14:14 +00:50
Running 3 05:13 18:05 05:29 -00:16 17:11 +00:54
Sled Pull 04:43 23:18 05:02 -00:19 22:40 +00:38
Running 4 05:27 28:01 05:29 -00:02 27:42 +00:19
Burpees Broad Jump 05:21 33:28 05:27 -00:06 33:11 +00:17
Running 5 05:22 38:49 05:40 -00:18 38:38 +00:11
Rowing 05:09 44:11 04:52 +00:17 44:18 -00:07
Running 6 05:20 49:20 05:31 -00:11 49:10 +00:10
Farmers Carry 02:56 54:40 02:13 +00:43 54:41 -00:01
Running 7 05:28 57:36 05:29 -00:01 56:54 +00:42
Sandbag Lunges 05:33 01:03:04 05:13 +00:20 01:02:23 +00:41
Running 8 06:19 01:08:37 06:08 +00:11 01:07:36 +01:01
Wall Balls 07:08 01:14:56 06:39 +00:29 01:13:44 +01:12
Roxzone 05:26 01:27:24 07:01 -01:35 01:27:24
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dan Reason's performance in the 2024 Köln HYROX race places him in the top 38% of all athletes and in the top 37% within his age group, showcasing a commendable level of fitness and competitive spirit. His overall time of 01:27:24, with a total running time of 00:43:29 – which is 00:22 faster than average – indicates a strong runner profile. However, there is an evident need for improvement in strength-focused exercises, as indicated by slower than average times in several of the strength segments. Dan’s pacing started slightly slower in the initial running segment but improved significantly as the race progressed, suggesting a conservative start strategy. His quick roxzone time suggests efficient transitions and a high level of overall fitness, yet there is room to enhance his performance in specific areas.

Segments to Improve:

  • Wall Balls: A significant slowdown was observed in the Wall Balls segment. To improve, Dan should focus on enhancing his squat depth and power through high-intensity interval training (HIIT) involving air squats, thrusters, and medicine ball cleans. Incorporating these exercises will build both strength and endurance in the lower body and shoulders, crucial for Wall Balls.
  • Farmers Carry: The Farmers Carry segment was considerably slower, suggesting a need for grip strength and core stability enhancement. Deadlifts, farmer’s walks with progressively heavier weights, and grip strength exercises such as wrist curls and dead hangs should be integrated into the training routine.
  • Sandbag Lunges: To improve the Sandbag Lunges time, Dan should focus on unilateral leg training, incorporating exercises like Bulgarian split squats, lunges with various angles, and step-ups. These movements will increase leg strength and balance, vital for efficient sandbag lunges.
  • Burpees Broad Jump: This segment’s performance can be enhanced by working on explosive power and agility. Plyometric exercises, such as box jumps, broad jumps, and burpees, should be a regular part of the training regimen. Additionally, practicing the transition between the burpee and the broad jump will help minimize time spent on each repetition.
  • Rowing: A slower than average time in rowing indicates a need for improved cardiovascular endurance and rowing technique. Interval training on the rowing machine, focusing on sprints and long-distance rows, will build endurance. Technique drills, emphasizing efficient stroke and recovery phases, will also aid in enhancing overall rowing performance.

Race Strategies:

  • Start Pacing: While Dan managed to improve his pace as the race progressed, starting slightly faster might benefit overall time without risking early fatigue. Practicing pacing strategies in training, such as negative splits in running and simulated race starts, will help Dan find an optimal pace from the start.
  • Strength and Endurance Balance: Given Dan’s stronger running profile, focusing on building strength endurance will balance his overall performance. This involves combining strength training with cardiovascular efforts, such as circuit training that mimics the race's diverse demands.
  • Transition Efficiency: Although Dan shows efficiency in transitions (roxzone), further refinement can always shave off crucial seconds. Practicing quick transitions between running and strength exercises in training sessions will help minimize time lost during actual race conditions.
  • Mental Preparation: Mental endurance plays a critical role in long events like HYROX. Incorporating visualization techniques and scenario planning into Dan’s training can prepare him for the physical and psychological demands of race day.
  • Nutrition and Recovery: Proper nutrition and recovery strategies are essential for optimal performance and improvement. Focusing on a balanced diet rich in proteins, carbohydrates, and healthy fats, along with adequate hydration and rest, will ensure Dan is in peak condition for both training and racing.

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
Unsworth Jordan 2024 Karlsruhe 01:27:14
Ong Po Qin 2024 Taipei 01:27:29
Prudhomme Laurent 2024 Marseille 01:26:59
Mcmahon Fergus 2024 Dublin 01:27:23
Oates Dunkin Arthur 2024 London 01:27:01
Miclat David Ryan 2024 Dubai 01:27:26
Giffen Tim 2023 London 01:27:39
Danner Jürgen 2018 Wien 01:27:27
Raynaud Bony 2024 Paris 01:26:58
Bartels Raymond 2023 Rotterdam 01:27:18

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Stuttgart 01:24:23
2024 Manchester 01:34:43

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download