Guzman Dan Hyrox Result

Dive into this athlete’s performance at 2024 Fort Lauderdale 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 35-39 #121001 01:17:56 14th in AG | Top 18.2% 65th | Top 17.5%
+04:30
43:47
Run Total
+00:34
05:28
Avg. Lap
-00:32
03:45
Best Lap
-03:55
28:54
Workout Total
-00:30
03:36
Avg. Workout
-00:31
05:19
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 Guzman 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 Guzman 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 Guzman 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 Guzman 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 06:30. Check the detail of the improvement plan below.

05:52 Potential Improvement 90.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:52 43:47 to 37:55 90.3%
Burpees Broad Jump 00:24 04:33 to 04:09 6.2%
Sandbag Lunges 00:14 04:24 to 04:10 3.6%
Ski Erg 00:00 03:47 to 03:47 0.0%
Sled Push 00:00 02:12 to 02:12 0.0%
Sled Pull 00:00 03:23 to 03:23 0.0%
Rowing 00:00 04:13 to 04:13 0.0%
Farmers Carry 00:00 01:37 to 01:37 0.0%
Wall Balls 00:00 04:45 to 04:45 0.0%

Splits Time

Guzman Dan Perfect Race
Splits Total Average Total
Running 1 03:45 00:00 04:18 -00:33 00:00 +00:00
Ski Erg 03:47 03:45 04:19 -00:32 04:18 -00:33
Running 2 04:58 07:32 04:36 +00:22 08:37 -01:05
Sled Push 02:12 12:30 02:39 -00:27 13:13 -00:43
Running 3 05:10 14:42 04:59 +00:11 15:52 -01:10
Sled Pull 03:23 19:52 04:24 -01:01 20:51 -00:59
Running 4 05:40 23:15 04:57 +00:43 25:15 -02:00
Burpees Broad Jump 04:33 28:55 04:36 -00:03 30:12 -01:17
Running 5 05:39 33:28 05:05 +00:34 34:48 -01:20
Rowing 04:13 39:07 04:38 -00:25 39:53 -00:46
Running 6 07:16 43:20 04:59 +02:17 44:31 -01:11
Farmers Carry 01:37 50:36 01:59 -00:22 49:30 +01:06
Running 7 05:20 52:13 04:58 +00:22 51:29 +00:44
Sandbag Lunges 04:24 57:33 04:32 -00:08 56:27 +01:06
Running 8 06:03 01:01:57 05:25 +00:38 01:00:59 +00:58
Wall Balls 04:45 01:08:00 05:42 -00:57 01:06:24 +01:36
Roxzone 05:19 01:17:56 05:50 -00:31 01:17:56
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dan Guzman's performance in the 2024 Fort Lauderdale HYROX race places him well within the top echelons of his age group and the overall competition, showcasing his commendable athleticism and determination. His proficiency in strength-oriented exercises is evident, as highlighted by his exceptional performance in segments like the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, and Wall Balls, where he consistently ranked significantly above average. However, a closer look at his splits reveals that running, particularly in the latter stages of the race, poses a substantial opportunity for improvement. With a total running time considerably slower than average, Dan's profile suggests a stronger inclination towards strength exercises over endurance running. An early fast pace in Running 1 likely contributed to slower times in subsequent running segments, indicating potential issues with pacing.

Segments to Improve:

  • Running: Dan's overall running performance, particularly in the second half of the race, requires focused improvement. Incorporating interval training, with a mix of short sprints and longer, paced runs, can enhance both speed and endurance. VO2 max workouts, such as 400m repeats at a faster pace than his average running speed with equal rest periods, will improve aerobic capacity. Additionally, endurance runs that gradually increase in distance will help build stamina. To address pacing, practicing negative splits during training runs, where each segment is run slightly faster than the previous, can help Dan manage his energy more effectively throughout the race.
  • Burpees Broad Jump: For improvement in the Burpees Broad Jump, focus on plyometric exercises to increase explosive power and agility. Box jumps, squat jumps, and lunge jumps can significantly enhance lower body strength and explosiveness. Incorporation of burpee variations into workouts, emphasizing form and efficiency of movement, will also be beneficial. Combining these exercises with core strengthening routines will improve overall stability and performance in this segment.
  • Sandbag Lunges: To enhance performance in sandbag lunges, Dan should incorporate unilateral strength training to improve balance, coordination, and leg strength. Exercises like Bulgarian split squats, single-leg deadlifts, and weighted step-ups will be particularly effective. Additionally, practicing lunges with progressively heavier weights can help adapt his muscles to the specific demands of this segment.

Race Strategies:

  • Effective Pacing: Dan should focus on starting the race at a conservative pace, gradually increasing his speed as the race progresses. This strategy will help conserve energy for the latter stages, allowing for a stronger performance throughout. Utilizing a running watch with a pace alert can help maintain a consistent pace across each running segment.
  • Transition Efficiency: Minimizing time spent in the Roxzone through efficient transitions between exercises is crucial. Practicing quick changes from running to strength exercises and vice versa in training can improve overall race time. Simulating race conditions by setting up a circuit that mimics the sequence of events in a HYROX race will help develop a smoother transition routine.
  • Strength-Endurance Balance: Given Dan's strength bias, integrating more endurance-focused training days, specifically targeting running, into his routine is essential. However, maintaining strength training is also crucial to keep his competitive edge in those segments. A balanced training plan that does not overly favor one aspect over the other will lead to more well-rounded performance improvements.

By addressing these key areas and implementing the suggested strategies, Dan Guzman can significantly enhance his HYROX race performance, turning identified weaknesses into strengths and achieving a more balanced athletic profile.

Similar Athletes
Van Pomp Niels 2024 Rotterdam 01:18:25
Escandell Buades Tolo 2024 Malaga 01:17:59
Schnorr Benjamin 2023 Köln 01:17:56
Rodríguez Alonso Ismael 2024 Madrid 01:17:51
Syed Hash 2023 London 01:18:22
Everett Matt 2024 Perth 01:17:32
Zahra Kane 2024 Poznan 01:17:35
Allgaier Alex 2023 Stuttgart 01:17:56
Kain Dan 2024 Washington - North American Championships 01:17:50
Tilly Michél 2024 Frankfurt 01:18:15

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