Trainer Dan Hyrox Result

Dive into this athlete’s performance at 2023 Madrid 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 25-29 #145023 01:23:32 58th in AG | Top 61.1% 280th | Top 49.4%
+01:49
43:33
Run Total
+00:15
05:27
Avg. Lap
+00:02
04:30
Best Lap
-02:32
32:44
Workout Total
-00:19
04:05
Avg. Workout
+00:47
07:20
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 Trainer 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 Trainer 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 Trainer 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 Trainer 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 03:29. Check the detail of the improvement plan below.

02:44 Potential Improvement 78.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:44 43:33 to 40:49 78.5%
Rowing 00:20 05:01 to 04:41 9.6%
Farmers Carry 00:20 02:19 to 01:59 9.6%
Ski Erg 00:04 04:24 to 04:20 1.9%
Sandbag Lunges 00:01 04:41 to 04:40 0.5%
Sled Push 00:00 02:05 to 02:05 0.0%
Sled Pull 00:00 03:53 to 03:53 0.0%
Burpees Broad Jump 00:00 04:38 to 04:38 0.0%
Wall Balls 00:00 05:43 to 05:43 0.0%

Splits Time

Trainer Dan Perfect Race
Splits Total Average Total
Running 1 04:30 00:00 04:32 -00:02 00:00 +00:00
Ski Erg 04:24 04:30 04:24 +00:00 04:32 -00:02
Running 2 04:56 08:54 04:52 +00:04 08:56 -00:02
Sled Push 02:05 13:50 02:51 -00:46 13:48 +00:02
Running 3 05:20 15:55 05:17 +00:03 16:39 -00:44
Sled Pull 03:53 21:15 04:47 -00:54 21:56 -00:41
Running 4 05:35 25:08 05:15 +00:20 26:43 -01:35
Burpees Broad Jump 04:38 30:43 05:06 -00:28 31:58 -01:15
Running 5 05:44 35:21 05:25 +00:19 37:04 -01:43
Rowing 05:01 41:05 04:46 +00:15 42:29 -01:24
Running 6 05:31 46:06 05:17 +00:14 47:15 -01:09
Farmers Carry 02:19 51:37 02:08 +00:11 52:32 -00:55
Running 7 05:38 53:56 05:16 +00:22 54:40 -00:44
Sandbag Lunges 04:41 59:34 04:57 -00:16 59:56 -00:22
Running 8 06:22 01:04:15 05:49 +00:33 01:04:53 -00:38
Wall Balls 05:43 01:10:37 06:17 -00:34 01:10:42 -00:05
Roxzone 07:20 01:23:32 06:33 +00:47 01:23:32
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dan Trainer had a solid performance in the 2023 Madrid Hyrox race, finishing with an overall rank of 280, which puts him in the top 37% of the 756 athletes. In his age group (25-29), he ranked 58th, placing in the top 47% of the 122 athletes. His overall time was 01:23:32, with a total running time of 00:43:33, which was 03:06 slower than the average.

In terms of his splits, Dan performed slightly below average in several segments, including Running 1, Ski Erg, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8. However, he excelled in the Sled Push and Sled Pull segments, where he was significantly faster than the average time. His best running lap was 00:04:30.

Based on these results, it appears that Dan has a well-rounded profile, with strengths in the strength-based segments (Sled Push and Sled Pull) but room for improvement in the running segments.

Segments to Improve


1. Run Total:
Dan's total running time of 00:43:33 was 03:06 slower than the average. To improve this segment, he should focus on improving his overall fitness and specifically target his running endurance. Incorporating interval training, long runs, and tempo runs into his training routine can help him build endurance and improve his running performance.

2. Roxzone:
Dan's Roxzone time of 00:07:20 was 00:53 slower than the average. This suggests that he may have spent more time resting or had slower transitions between exercises. To improve this segment, Dan should work on improving his overall fitness and specifically focus on his transition time. Incorporating circuit training and practicing quick transitions between exercises can help him improve his Roxzone time.

3. Running 8:
Dan's running time in segment 8 was 00:06:22, which was 00:25 slower than the average. To improve his performance in this segment, Dan should focus on building his running endurance and speed. Incorporating hill sprints, interval training, and tempo runs can help him improve his running performance and decrease his time in this segment.

4. Running 7:
Dan's running time in segment 7 was 00:05:38, which was 00:23 slower than the average. To improve his performance in this segment, he should focus on building his running endurance and speed. Incorporating interval training, fartlek runs, and tempo runs can help him improve his running performance and reduce his time in this segment.

5. Running 4 and Running 5:
Dan's running times in segments 4 and 5 were 00:05:35 and 00:05:44, respectively, which were 00:20 slower than the average. To improve his performance in these segments, he should focus on building his running endurance and speed. Incorporating long runs, interval training, and hill sprints can help him improve his running performance and decrease his time in these segments.

6. Rowing:
Dan's rowing time was 00:05:01, which was 00:20 slower than the average. To improve his performance in this segment, he should focus on improving his rowing technique and building his rowing endurance. Incorporating rowing intervals and rowing-specific strength exercises can help him improve his rowing performance and reduce his time in this segment.

7. Running 6:
Dan's running time in segment 6 was 00:05:31, which was 00:15 slower than the average. To improve his performance in this segment, he should focus on building his running endurance and speed. Incorporating tempo runs, fartlek runs, and hill sprints can help him improve his running performance and decrease his time in this segment.

8. Best Lap:
Although Dan's best running lap was 00:04:30, which was slightly slower than the average, there is still room for improvement. To further enhance his performance in this segment, he should focus on improving his running form and technique. Incorporating drills such as high knees, butt kicks, and strides can help him improve his running efficiency and decrease his time in this segment.

Strategies


To improve his overall performance in future races, Dan should consider the following strategies:

1. Pacing:
Dan should work on finding a balanced pace throughout the race. It's important for him to start strong but also maintain a steady pace to avoid burning out too quickly. By practicing pacing strategies during training runs, such as negative splits or even pacing, he can improve his overall race performance.

2. Strength Training:
While Dan performed well in the strength-based segments, incorporating regular strength training exercises into his routine can further enhance his performance. Focusing on exercises that target the muscles used in the various Hyrox segments, such as squats, lunges, deadlifts, and kettlebell swings, can help him improve his strength and efficiency in these segments.

3. Transition Practice:
To improve his Roxzone time, Dan should practice quick and efficient transitions between exercises. By simulating race scenarios during training and focusing on minimizing transition time, he can improve his overall race performance.

4. Interval Training:
Incorporating interval training into his running routine can help Dan improve his running speed and endurance. This can be done through various methods such as tempo runs, fartlek runs, hill sprints, or track intervals. By regularly incorporating interval training sessions into his training plan, he can improve his overall running performance and reduce his time in the running segments.

5. Recovery and Rest:
It's important for Dan to prioritize recovery and rest days in his training plan. Giving his body time to recover and rebuild is crucial for optimal performance. Incorporating techniques such as foam rolling, stretching, and active recovery workouts can aid in his recovery process and reduce the risk of injury.

By implementing these strategies and focusing on specific areas for improvement, Dan can enhance his overall performance in future Hyrox races. It's important for him to set specific training goals, monitor his progress, and make adjustments to his training plan as needed. With consistent effort and dedication, he can continue to improve and achieve his fitness goals.

Similar Athletes
Young John 2024 London 01:23:43
Sawyer Steve 2023 London 01:23:27
Hunt Tim 2024 London 01:23:22
Salati Emanuele 2024 Turin 01:23:05
Dumoulin Julien 2024 Marseille 01:23:55
Vanderbij Daniel 2023 Köln 01:23:09
Hillen Achim 2024 Frankfurt 01:23:30
Sjöberg Peter 2022 Valencia 01:23:40
Tyrer Chris 2023 London 01:23:18
Roberts James Gareth 2024 Stockholm 01:23:31

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