Grainger Daniel Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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

GBR GBR Flag Men 35-39 #131051 01:20:34 218th in AG | Top 38.8% 973rd | Top 36.0%
-03:31
36:55
Run Total
-00:26
04:37
Avg. Lap
-00:20
04:02
Best Lap
+02:29
36:29
Workout Total
+00:18
04:33
Avg. Workout
+01:05
07:15
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 Grainger 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 Grainger 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 Grainger 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 Grainger 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 05:05. Check the detail of the improvement plan below.

01:24 Potential Improvement 27.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:24 05:37 to 04:13 27.5%
Wall Balls 01:04 06:31 to 05:27 21.0%
Burpees Broad Jump 01:01 05:28 to 04:27 20.0%
Sandbag Lunges 00:44 05:08 to 04:24 14.4%
Sled Push 00:33 03:00 to 02:27 10.8%
Rowing 00:15 04:50 to 04:35 4.9%
Ski Erg 00:04 04:20 to 04:16 1.3%
Farmers Carry 00:00 01:35 to 01:35 0.0%
Run Total 00:00 36:55 to 36:55 0.0%

Splits Time

Grainger Daniel Perfect Race
Splits Total Average Total
Running 1 04:35 00:00 04:23 +00:12 00:00 +00:00
Ski Erg 04:20 04:35 04:21 -00:01 04:23 +00:12
Running 2 04:02 08:55 04:44 -00:42 08:44 +00:11
Sled Push 03:00 12:57 02:44 +00:16 13:28 -00:31
Running 3 04:27 15:57 05:07 -00:40 16:12 -00:15
Sled Pull 05:37 20:24 04:35 +01:02 21:19 -00:55
Running 4 04:43 26:01 05:06 -00:23 25:54 +00:07
Burpees Broad Jump 05:28 30:44 04:54 +00:34 31:00 -00:16
Running 5 04:53 36:12 05:15 -00:22 35:54 +00:18
Rowing 04:50 41:05 04:41 +00:09 41:09 -00:04
Running 6 04:34 45:55 05:08 -00:34 45:50 +00:05
Farmers Carry 01:35 50:29 02:04 -00:29 50:58 -00:29
Running 7 04:35 52:04 05:06 -00:31 53:02 -00:58
Sandbag Lunges 05:08 56:39 04:44 +00:24 58:08 -01:29
Running 8 05:09 01:01:47 05:35 -00:26 01:02:52 -01:05
Wall Balls 06:31 01:06:56 05:57 +00:34 01:08:27 -01:31
Roxzone 07:15 01:20:34 06:10 +01:05 01:20:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Daniel Grainger demonstrated a strong performance in the 2024 Birmingham HYROX race, ranking in the top 23% of all athletes and the top 26% within his age group. His overall time was 1 hour, 20 minutes, and 34 seconds, showing a remarkable stamina and resilience.

One of the significant highlights of Daniel's performance is his running prowess. His total running time was 36 minutes and 55 seconds, which is 3 minutes and 44 seconds faster than average. This indicates that he has a strong runner profile. However, it's crucial to balance this with strength training to improve overall performance and timing.

Looking at his pacing, Daniel started slower in Running 1 but significantly improved his speed in the subsequent running segments, consistently outpacing the average times. This shows that he has excellent endurance and ability to pace himself, which is crucial in endurance races like HYROX.

Segments to Improve:

  • Roxzone: Daniel's Roxzone timing was 7 minutes and 15 seconds, which is 1 minute and 8 seconds slower than the average. This indicates that he took longer to transition between exercise zones. To improve this, Daniel should focus on enhancing his overall fitness and reducing transition times. High-intensity interval training (HIIT) workouts can be beneficial here, as they can help improve recovery time and efficiency in transitions.
  • Sled Pull: This segment took Daniel 5 minutes and 37 seconds, which is a minute and 3 seconds slower than the average. To improve his performance in this area, Daniel should incorporate specific strength training exercises, like deadlifts and weighted squats, into his training regimen.
  • Burpees Broad Jump: Daniel completed this segment in 5 minutes and 28 seconds, 39 seconds slower than the average. To improve, he should practice burpees and broad jumps separately to build strength and endurance, and then combine them for more efficient performance.

Race Strategies:

For better performance in future races, Daniel should consider the following strategies:

  • As he has a strong runner profile, he should maintain his running pace but ensure he doesn't exhaust himself in the initial stages of the race. A steady pace from the start will help conserve energy for the more physically demanding segments.
  • Transition times can be crucial in improving overall performance. Practicing quick transitions between exercises during training can help reduce Roxzone times.
  • Strength training should be a primary focus in his training regimen, given the slower times in the Sled Pull and Burpees Broad Jump segments. Incorporating specific exercises for these areas will aid in better performance.
Similar Athletes
Baniewski Jakub 2024 Berlin 01:20:46
Bryon Jordy 2023 Köln 01:20:51
Fullbrook Luke 2024 Birmingham 01:20:15
Levall Stephen 2023 Dallas 01:20:13
Keay Callum 2023 Madrid 01:20:53
Chivers Ben 2024 London 01:20:57
Allan Marshall 2024 Stockholm 01:20:51
Van Apeldoorn Carlo 2024 Amsterdam 01:20:20
De Ruiter Mark 2022 Amsterdam 01:20:32
Grant Stuart James 2024 London 01:20:24

Measure Your Performance Against Top Athletes

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