Dive into this athlete’s performance at 2024 Malaga 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 Walsh 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 Walsh 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 Walsh 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 Walsh 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
05:34.
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 Walsh showcased a commendable performance in the 2024 Malaga Hyrox race, finishing in the top 15% of all athletes and top 21% within his age group. A critical highlight of his performance was his total running time, which was significantly faster than the average by 04:39, indicating a strong runner profile. Daniel's ability to maintain a faster pace across most running segments suggests excellent endurance and speed. However, the analysis also reveals areas where improvement is needed, particularly in strength-focused exercises and transition times between exercises (Roxzone). His pacing seemed well-judged in the early running segments but showed room for strategic adjustments in managing his energy and speed throughout the race.
Segments to Improve:
Wall Balls: Daniel's performance was significantly slower in this segment. To improve, he should focus on high-intensity interval training (HIIT) with a mix of plyometrics to enhance explosive power and endurance. Specific exercises like squat jumps, thrusters with a medicine ball, and kettlebell swings will help build the necessary strength and stamina. Practicing wall balls with varied weights and heights can also improve technique and efficiency.
Roxzone: The slower Roxzone time indicates a need for better overall fitness and faster transitions. Incorporating circuit training that mimics the race's structure, with quick transitions between strength and cardio exercises, can enhance his performance. Practicing swift equipment changes and strategizing minimal rest periods will also help reduce transition times.
Sled Pull: This segment's slower time suggests room for improvement in lower body strength and pulling technique. Implementing targeted strength training, focusing on the posterior chain muscles including hamstrings, glutes, and lower back, will be beneficial. Exercises like deadlifts, kettlebell swings, and weighted sled pulls with progressive overload should be included in the training routine.
Burpees Broad Jump: To improve in this area, Daniel should work on his explosive strength and efficiency in burpees. Plyometric exercises such as box jumps, broad jumps, and plyometric push-ups will help build explosive power. Practicing the burpee broad jump itself for technique and efficiency, focusing on minimizing ground contact time, will also aid improvement.
Race Strategies:
Pacing: Given Daniel's strong running abilities, he should continue to leverage this strength but also focus on conserving energy for strength segments. Implementing interval training with a mix of running and strength exercises can help him find a sustainable pace that allows for energy conservation across both disciplines.
Strength Training Emphasis: Since Daniel has shown to be a stronger runner, incorporating more strength-focused training sessions into his routine will help balance his capabilities. Focusing on compound movements that mimic race activities can improve his performance in the weaker segments.
Transitions and Recovery: Improving transition times in the Roxzone can significantly impact overall performance. Practicing quick recovery techniques, like deep breathing and dynamic stretching between segments, can help maintain a steadier performance throughout the race. Also, rehearsing race-day scenarios in training, including equipment setup and transition, can reduce time lost during actual competition.
By addressing these specific areas of improvement with targeted training and strategic race planning, Daniel Walsh can expect to see substantial gains in his future Hyrox race performances. Balancing his impressive running capabilities with enhanced strength and efficient transitions will be key to climbing higher in the ranks.
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