Guidice Dana Hyrox Result

Dive into this athlete’s performance at 2022 Hong Kong 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

USA USA Flag Men 60-64 #133022 01:40:44 🥇 in AG | Top 50.0% 142nd | Top 67.0%
-00:30
48:43
Run Total
-00:03
06:05
Avg. Lap
-00:28
04:40
Best Lap
+02:30
45:24
Workout Total
+00:19
05:40
Avg. Workout
-02:04
06:37
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 Guidice Dana'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 Guidice Dana'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 Guidice Dana'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 Guidice Dana'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 05:06. Check the detail of the improvement plan below.

03:11 Potential Improvement 62.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 03:11 11:01 to 07:50 62.4%
Run Total 00:44 48:43 to 47:59 14.4%
Burpees Broad Jump 00:29 07:00 to 06:31 9.5%
Sled Pull 00:27 06:14 to 05:47 8.8%
Farmers Carry 00:08 02:38 to 02:30 2.6%
Ski Erg 00:06 04:47 to 04:41 2.0%
Sandbag Lunges 00:01 06:04 to 06:03 0.3%
Sled Push 00:00 02:36 to 02:36 0.0%
Rowing 00:00 05:04 to 05:04 0.0%

Splits Time

Guidice Dana Perfect Race
Splits Total Average Total
Running 1 04:40 00:00 05:08 -00:28 00:00 +00:00
Ski Erg 04:47 04:40 04:40 +00:07 05:08 -00:28
Running 2 05:52 09:27 05:38 +00:14 09:48 -00:21
Sled Push 02:36 15:19 03:25 -00:49 15:26 -00:07
Running 3 06:04 17:55 06:08 -00:04 18:51 -00:56
Sled Pull 06:14 23:59 05:53 +00:21 24:59 -01:00
Running 4 06:09 30:13 06:08 +00:01 30:52 -00:39
Burpees Broad Jump 07:00 36:22 06:41 +00:19 37:00 -00:38
Running 5 06:29 43:22 06:24 +00:05 43:41 -00:19
Rowing 05:04 49:51 05:09 -00:05 50:05 -00:14
Running 6 06:23 54:55 06:15 +00:08 55:14 -00:19
Farmers Carry 02:38 01:01:18 02:34 +00:04 01:01:29 -00:11
Running 7 06:22 01:03:56 06:13 +00:09 01:04:03 -00:07
Sandbag Lunges 06:04 01:10:18 06:18 -00:14 01:10:16 +00:02
Running 8 06:44 01:16:22 07:15 -00:31 01:16:34 -00:12
Wall Balls 11:01 01:23:06 08:14 +02:47 01:23:49 -00:43
Roxzone 06:37 01:40:44 08:41 -02:04 01:40:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dana Guidice had a solid performance in the Hyrox race in Hong Kong, finishing with an overall time of 01:40:44. He demonstrated his strength and ability, finishing in the top 52% of 270 athletes and ranking 1st in his age group (60-64). His total running time of 00:00:00 indicates that he was significantly faster than the average, showcasing his strong running abilities.

Segments to Improve


1. Wall Balls:
Dana lost 02:44 compared to the average time in this segment. To improve his performance, he should focus on increasing his upper body and lower body strength, as well as improving his endurance. Specific exercises to incorporate into his training routine include weighted squats, lunges, and medicine ball exercises. Additionally, he should work on his form and technique during the wall ball exercise to ensure maximum efficiency and minimize wasted energy.

2. Burpees Broad Jump:
Dana lost 00:41 compared to the average time in this segment. To enhance his performance, he should work on his explosive power and agility. Incorporating exercises such as box jumps, plyometric push-ups, and agility ladder drills can help improve his performance in this segment. Additionally, focusing on maintaining a steady pace during the burpees and optimizing his jump during the broad jump can contribute to faster times.

3. Running 2 and Running 7:
Dana was slower than the average time in both Running 2 and Running 7. To improve his running performance in these segments, he should focus on building his cardiovascular endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine can help him increase his running speed and efficiency. Additionally, working on his running form and technique, such as maintaining a proper stride and posture, can contribute to faster running times.

Strategies


- Pacing: Dana should focus on maintaining a consistent and sustainable pace throughout the race. It is important not to start too fast and burn out early, as this can lead to slower times in later segments. By pacing himself effectively, he can optimize his energy expenditure and maintain a strong performance throughout the race.

- Transitions: Dana should aim to minimize the time spent in the roxzone between segments. Improving his overall fitness and transition time will contribute to faster overall race times. Incorporating circuit training and practicing quick transitions between exercises can help him improve his efficiency during the race.

- Strength and Endurance: Given Dana's strong running performance, he should continue to focus on maintaining and improving his cardiovascular endurance. However, he should also prioritize strength training exercises to enhance his performance in segments that require upper body and lower body strength, such as Wall Balls and Burpees Broad Jump.

- Mental Preparation: Hyrox races can be physically demanding, but they also require mental strength and resilience. Dana should incorporate mental preparation techniques, such as visualization and positive self-talk, into his training and race day routine to help him stay focused and motivated throughout the race.

By implementing these strategies and incorporating specific exercises, drills, and training routines tailored to address the identified areas of improvement, Dana can enhance his overall performance in future Hyrox races. It is essential for him to maintain a balanced approach, focusing on both his strengths and areas that need improvement, to maximize his potential as a fitness athlete.

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
Fernández Sanz Álvaro 2021 Madrid 01:40:18
Brunner Christian 2024 Berlin 01:40:57
Di Marzio Emiliano Leon 2024 Turin 01:40:57
Leibold Paul 2023 Karlsruhe 01:41:07
Gilbert Alex 2024 Birmingham 01:41:11
Evans Michael 2024 London 01:41:03
Gabriel Philipp 2024 Maastricht 01:41:12
Matos Joel 2024 Malaga 01:40:43
Würdemann Tim 2019 Hannover 01:40:23
Lechner Max 2024 Amsterdam 01:40:39

Measure Your Performance Against Top Athletes

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