Dive into this athlete’s performance at 2024 Melbourne 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 Freeman 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 Freeman 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 Freeman 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 Freeman 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
03:41.
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
```html
Overall Performance
Daniel Freeman delivered a commendable performance at the 2024 Melbourne Hyrox event, achieving an overall rank of 441 among 1801 athletes and ranking 105 in his age group. His finish time was 01:22:28, placing him in the top 24% overall and top 27% in his age group. His total running time was 00:41:31, which is 00:04 faster than the average, indicating a strong running profile. Daniel's pacing appears to have been consistent, neither starting too fast nor too slow compared to the average, as evidenced by his running splits from the initial segments. However, there is room for improvement in certain strength-focused segments, suggesting that he has a more runner-oriented profile and could benefit from enhancing his strength capabilities to achieve a more hybrid performance.
Segments to Improve
Sandbag Lunges (00:05:44):
This was a significant area for improvement, with Daniel being 00:54 slower than average. Focus on improving lower body strength and endurance with the following exercises:
Weighted lunges: Perform 3 sets of 10-12 reps per leg, using a barbell or dumbbells.
Single-leg squats: 3 sets of 8-10 reps per leg to enhance balance and unilateral strength.
Plyometric exercises: Such as box jumps, to improve explosive strength and endurance.
Burpees Broad Jump (00:05:24):
Daniel was 00:30 slower than average. To boost performance, incorporate the following drills:
Burpee technique drills: Focus on smooth transitions from jump to push-up, with 3 sets of 15-20 reps.
Plyometric push-ups: 3 sets of 8-10 reps to increase upper body explosive power.
Broad jump exercises: 3 sets of 5 reps, focusing on form and distance.
Roxzone Transitions (00:06:22):
Daniel spent more time than average in transitions, which can be optimized by improving overall fitness and practicing quick transitions:
Transition drills: Simulate race conditions by practicing quick transitions between different exercises.
Interval training: Incorporate high-intensity interval training (HIIT) sessions to enhance cardiovascular fitness.
Wall Balls (00:05:55):
Although not as significantly behind, improving wall ball technique and endurance can be beneficial:
Wall ball drills: Practice sets of 20-25 reps, focusing on consistent depth and height.
Medicine ball slams: 3 sets of 15 reps to improve explosive strength.
Race Strategies
Pacing Strategy: Maintain a steady pace throughout the running segments, as initial splits indicate a balanced start. Avoid the temptation to sprint early and conserve energy for strength-intensive stations.
Focus on Efficient Transitions: Practice seamless transitions between running and exercise zones to reduce time spent in the Roxzone. Efficient transitions can save precious seconds cumulatively.
Compromised Running Drills: Incorporate drills where running is immediately followed by strength exercises (and vice versa) to simulate race fatigue and improve overall endurance.
Strength-Endurance Balance: While Daniel's running is strong, incorporating more strength training will create a better balance. Focus on compound movements and endurance-based strength exercises to improve performance in strength segments.
```
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