Dive into this athlete’s performance at 2024 London 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 Coyle Danny'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 Coyle Danny'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 Coyle Danny'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 Coyle Danny'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
02:13.
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:
Hey Danny! First off, massive congrats on your performance at the 2024 London HYROX! Finishing in the top 10% overall out of 4462 athletes is no small feat! Your total time of 01:31:35 shows that you’ve got some serious grit and determination. With a total running time that’s 7 seconds faster than average, it’s clear you have a runner’s profile, which is pretty impressive. However, we did notice a few pacing hiccups. Your running segments indicate that you might have started a bit too conservatively in the first lap, which impacted your overall flow. But hey, slow and steady doesn’t always win the race, right? You’re definitely in the right zone! 💪
Segments to Improve:
Now let’s dive into some of the segments where you might want to turn up the heat. Here are the areas that could use a little more love:
Roxzone: At 00:09:34, you spent over 2 minutes longer than average in transitions. This is your prime opportunity to shave off precious seconds. To improve this, consider practicing your transitions in training. Set up your workout stations where you can simulate the race and work on moving quickly from one to the next. A good drill is to time yourself as you go through the motions of changing shoes, grabbing water, or switching equipment.
Wall Balls: Clocking in at 00:07:26, you were 17 seconds slower than average. Focus on improving your technique and endurance. Practice sets of wall balls in a high-rep format while maintaining proper form. Aim for at least 10-15 reps with short rest periods, gradually increasing the weight as you go. Keep your core tight and remember to use your legs to drive the ball up! Your legs are your friends, not just for running!
Burpees Broad Jump: You took 00:05:55 here, which was a bit slower than you'd like. Try integrating more explosive movements into your training. For example, perform box jumps leading into burpees to build that explosive power. Consider doing a set of 5 burpee broad jumps followed by a short run to simulate the race fatigue.
Sandbag Lunges: At 00:05:35, you'd benefit from refining your form and strength here. Incorporate weighted lunges into your training routine. Focus on keeping your front knee behind your toes and your back knee just above the ground. You could also try walking lunges with a sandbag to mimic race conditions.
Race Strategies:
For your next race, let’s get tactical! Here are some strategies to help you maximize your performance:
Pacing: Start with a steady pace during your first running segment. Try to avoid the temptation to sprint out of the gate. A better strategy is to maintain a consistent effort that allows you to build momentum through the first half of the race.
Transition Work: Use the rest of your training sessions to practice your transitions. Time yourself during workouts to see how quickly you can switch from one exercise to another. The more you practice, the more second-nature it will become. Remember, every second counts!
Mixing Strength with Cardio: Since you have a strong running background, don’t neglect your strength training. Incorporate heavy lifts like squats, deadlifts, and presses into your routine. This will help you build the strength needed for the more demanding parts of the race.
Conclusion:
Alright, Danny, you’ve got the talent, and now it's about honing those skills! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing through, and let’s transform those areas of improvement into your new strengths. You’ve got this! Now, go crush it in your training, and let’s see how much faster you can get next time! And remember, if anyone asks you why you spend so much time training, just tell them, “I’m not a runner, I’m a ‘run-derful’ athlete!” 😂🏆
Stay strong, stay focused, and keep showing up. The Rox-Coach believes in you! 💥