Anderson Dan Hyrox Result

Dive into this athlete’s performance at 2024 Singapore National Stadium 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 45-49 #100058 01:28:32 9th in AG | Top 12.0% 205th | Top 20.3%
-00:45
43:13
Run Total
-00:05
05:24
Avg. Lap
+00:28
05:08
Best Lap
+02:02
39:30
Workout Total
+00:15
04:56
Avg. Workout
-01:14
05:53
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 Anderson 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 Anderson 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 Anderson 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 Anderson 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 05:10. Check the detail of the improvement plan below.

02:15 Potential Improvement 43.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:15 07:32 to 05:17 43.5%
Sandbag Lunges 01:21 06:24 to 05:03 26.1%
Wall Balls 00:48 07:10 to 06:22 15.5%
Run Total 00:22 43:13 to 42:51 7.1%
Ski Erg 00:14 04:40 to 04:26 4.5%
Farmers Carry 00:06 02:13 to 02:07 1.9%
Rowing 00:04 04:52 to 04:48 1.3%
Sled Push 00:00 02:28 to 02:28 0.0%
Sled Pull 00:00 04:11 to 04:11 0.0%

Splits Time

Anderson Dan Perfect Race
Splits Total Average Total
Running 1 05:16 00:00 04:43 +00:33 00:00 +00:00
Ski Erg 04:40 05:16 04:29 +00:11 04:43 +00:33
Running 2 05:08 09:56 05:06 +00:02 09:12 +00:44
Sled Push 02:28 15:04 03:00 -00:32 14:18 +00:46
Running 3 05:17 17:32 05:33 -00:16 17:18 +00:14
Sled Pull 04:11 22:49 05:06 -00:55 22:51 -00:02
Running 4 05:24 27:00 05:32 -00:08 27:57 -00:57
Burpees Broad Jump 07:32 32:24 05:37 +01:55 33:29 -01:05
Running 5 05:28 39:56 05:43 -00:15 39:06 +00:50
Rowing 04:52 45:24 04:52 +00:00 44:49 +00:35
Running 6 05:25 50:16 05:34 -00:09 49:41 +00:35
Farmers Carry 02:13 55:41 02:15 -00:02 55:15 +00:26
Running 7 05:21 57:54 05:33 -00:12 57:30 +00:24
Sandbag Lunges 06:24 01:03:15 05:21 +01:03 01:03:03 +00:12
Running 8 05:57 01:09:39 06:13 -00:16 01:08:24 +01:15
Wall Balls 07:10 01:15:36 06:48 +00:22 01:14:37 +00:59
Roxzone 05:53 01:28:32 07:07 -01:14 01:28:32
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dan Anderson delivered an impressive performance at the 2024 Singapore National Stadium HYROX race, securing an overall rank of 205 out of 1325 athletes and placing 9th in his age group. His overall time of 01:28:32 puts him among the top 15% of competitors. Notably, Dan’s total running time was 00:43:13, which is 01:07 faster than the average, indicating a strong running profile. However, his performance in the initial running segments suggests a conservative start, as he began slower than average but progressively improved. This indicates potential for better pacing at the start. His strength-based exercises, such as the Sled Push and Sled Pull, were also executed well, demonstrating a hybrid profile with proficiency in both running and strength elements.

Segments to Improve:

  • Burpees Broad Jump: This segment was 02:02 slower than average, ranking at the 97th percentile. To improve, Dan should focus on plyometric training to enhance explosive power. Suggested exercises include box jumps, squat jumps, and burpee variations. Emphasize form correction by ensuring a continuous flow between burpees and jumps, minimizing rest between repetitions.
  • Sandbag Lunges: Slower by 01:05 than average, ranking in the 90th percentile. Dan should incorporate sandbag lunges in training, focusing on balance and stability. Strength training with weighted lunges and core exercises, such as planks and Russian twists, can enhance the stability needed for this segment.
  • Wall Balls: Slower by 00:25 than average, ranking in the 67th percentile. Improvements can be made by practicing wall ball throws with a focus on efficient squat depth and explosive upward motion. Incorporating overhead presses and squats into the routine can also improve overall strength and endurance for this exercise.
  • Ski Erg: Though only slightly slower, improving this segment by 00:22 can make a difference. Focus on technique, ensuring efficient and powerful strokes. Interval training on the Ski Erg, alternating between high-intensity bursts and recovery periods, can enhance performance.

Race Strategies:

  • Optimized Pacing: Start with a steady pace, avoiding a too conservative start. Aim to match or slightly exceed the average pace in early running segments to prevent falling behind.
  • Segment Focus: Allocate more energy and focus to transitions between strength and running segments. Practice seamless transitions in training by replicating race conditions.
  • Roxzone Efficiency: Though already faster than average, continue to work on transition efficiency. Practice rapid transitions between exercises during training to minimize downtime and maintain momentum.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve performance during these transitions.

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
Similar Athletes
Hayes Ric 2024 Manchester 01:28:19
Pupkevich Aj 2023 London 01:28:36
Asheshov William 2023 Malaga 01:28:29
Caabay Ronald 2023 London 01:28:51
Bold Callum 2024 Manchester 01:28:11
Malinowski Rafał 2024 Poznan 01:28:27
Johansson Christoffer 2023 Stockholm 01:28:18
Bynum Tyler 2024 Dallas 01:28:30
Cross Martin 2024 Copenhagen 01:28:33
Cardoso Jorge 2024 Paris 01:28:32

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 London 01:25:18
2024 Singapore 01:30:11

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