Dive into this athlete’s performance at 2024 Sydney 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 Rushworth 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 Rushworth Daniel'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 Rushworth 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.
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 Rushworth 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
04:20.
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
Daniel Rushworth delivered a commendable performance at the 2024 Sydney HYROX event, finishing in the top 35% overall and in the top 33% within his age group. His overall time was 01:23:33, with a relatively balanced performance across different segments. However, his total running time was 00:43:52, which was 01:48 slower than average, indicating a need for improvement in running endurance and speed. The initial running segments suggest that Daniel started strong but gradually slowed down, indicating a pacing strategy that might have been too aggressive initially. Daniel demonstrates a hybrid profile, with strengths in both running and strength-based exercises, as evidenced by his impressive performance in the Sled Push and Burpees Broad Jump.
Segments to Improve
Total Running Time: Daniel's running segments showed a trend of deceleration. To improve his running endurance and speed, he should focus on interval training, which can enhance both speed and stamina. A suggested routine is:
400m intervals at a pace faster than his race pace (aim for 00:03:45 per km), with a 90-second rest in between.
Longer tempo runs at a steady pace that is slightly slower than his race pace to build endurance.
Sled Pull: Here, Daniel was slower by 00:23 compared to the average. To enhance this, focus on improving grip strength and pulling power. Recommended exercises include:
Heavy sled pulls with increasing resistance over time.
Deadlifts and bent-over rows to boost back and arm strength.
Farmers Carry: With a 00:13 delay, Daniel should work on his grip and core stability. Exercises such as:
Weighted carries over varying distances and weights to build endurance and strength.
Core exercises like planks and Russian twists to maintain stability under load.
Sandbag Lunges: Daniel was only marginally faster than average. To enhance performance, focus on leg strength and balance. Suggested routines include:
Weighted lunges and Bulgarian split squats to increase leg power.
Balance drills, such as one-legged stands, to improve stability during movement.
Wall Balls: Although already faster than average, further improvement can be achieved through:
Practicing wall ball shots with varying weights to build endurance and technique.
Incorporating plyometric exercises like box jumps to increase explosiveness.
Race Strategies
Consistent Pacing: Aim for a more consistent pacing strategy to avoid burnout. Starting slightly slower can conserve energy for later segments.
Efficient Transitions: Work on transitioning smoothly between exercise zones to reduce time spent in the Roxzone. Practice quick transitions in training sessions.
Mental Preparation: Implement visualization techniques to mentally prepare for each segment, ensuring focus and efficiency throughout the race.
Hydration and Nutrition: Ensure adequate hydration and energy levels by planning fluid and nutrition intake before and during the race.
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