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.
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 Green 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 Green 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 Green 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 Green 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
04:45.
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
Dan Green, in the 2024 Birmingham Hyrox event, demonstrated commendable athleticism, landing in the top 33% of all athletes and the top 36% of his age group (35-39). Notably, his total running time was 02:04 faster than average, showcasing his strong running abilities. Interestingly, Dan's performance in the first four running segments indicates he started slower than the average pace but managed to significantly pick up speed in the later stages of the race. His best running lap time was impressive at 00:04:33, further confirming his strength in running. The overall performance suggests that Dan has a strong runner profile.
Segments to Improve
Wall Balls: Dan's performance in this segment was significantly slower than average, with a difference of 02:23. This indicates a need for improvement in strength training. To enhance performance in this area, Dan should consider incorporating more strength and power exercises into his training routine, such as kettlebell swings, power cleans, and medicine ball throws. Practicing the actual wall ball exercise with varying weights could also prove beneficial.
Sandbag Lunges: This segment was slower than average by 00:50. To improve, Dan should focus on functional strength training, specifically targeting his quadriceps, hamstrings, and glutes. Exercises such as weighted lunges, squats, and deadlifts would be beneficial. Additionally, implementing sandbag-specific training could help him better adapt to the unique challenges of this segment.
Roxzone: This segment was slower by 00:12. Improvement in this area involves enhancing overall fitness and reducing transition time. High-intensity interval training (HIIT) could assist in elevating overall fitness level. Transition drills, simulating the switch from one exercise to the next, would also be helpful.
Sled Pull: Dan was slower in this segment by 00:18. To improve, he should focus on strength training, particularly targeting his back, shoulder, and arm muscles. Exercises such as cable rows, pull-ups, and lat pull-downs could be beneficial. Regular practice with the sled pull will also help improve his form and technique.
Race Strategies
Although Dan shows excellent running capabilities, his slower start suggests a potential area for strategy adjustment. Implementing a slightly faster start could improve his initial splits without significantly impacting his strong finish. Also, focusing on maintaining a consistent pace during the strength segments could help minimize time loss. In terms of training, alternating strength and running workouts could help balance his overall performance. Additionally, practice under race-like conditions, including transitions and performing strength exercises when fatigued, could further improve his performance.
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