Kain Dan Hyrox Result

Dive into this athlete’s performance at 2024 Washington - North American Championships 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

USA USA Flag Men 30-34 #110028 01:17:50 45th in AG | Top 37.2% 145th | Top 29.2%
+03:43
42:58
Run Total
+00:28
05:22
Avg. Lap
-00:41
03:35
Best Lap
-02:18
30:26
Workout Total
-00:17
03:48
Avg. Workout
-01:23
04:30
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 Kain 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 Kain 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 Kain 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 Kain 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 06:17. Check the detail of the improvement plan below.

05:03 Potential Improvement 80.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:03 42:58 to 37:55 80.4%
Sled Pull 00:27 04:27 to 04:00 7.2%
Burpees Broad Jump 00:27 04:36 to 04:09 7.2%
Rowing 00:17 04:48 to 04:31 4.5%
Farmers Carry 00:02 01:50 to 01:48 0.5%
Ski Erg 00:01 04:13 to 04:12 0.3%
Sled Push 00:00 02:05 to 02:05 0.0%
Sandbag Lunges 00:00 04:06 to 04:06 0.0%
Wall Balls 00:00 04:21 to 04:21 0.0%

Splits Time

Kain Dan Perfect Race
Splits Total Average Total
Running 1 03:35 00:00 04:18 -00:43 00:00 +00:00
Ski Erg 04:13 03:35 04:19 -00:06 04:18 -00:43
Running 2 04:50 07:48 04:35 +00:15 08:37 -00:49
Sled Push 02:05 12:38 02:38 -00:33 13:12 -00:34
Running 3 05:30 14:43 04:58 +00:32 15:50 -01:07
Sled Pull 04:27 20:13 04:23 +00:04 20:48 -00:35
Running 4 08:13 24:40 04:57 +03:16 25:11 -00:31
Burpees Broad Jump 04:36 32:53 04:35 +00:01 30:08 +02:45
Running 5 05:14 37:29 05:05 +00:09 34:43 +02:46
Rowing 04:48 42:43 04:37 +00:11 39:48 +02:55
Running 6 05:01 47:31 04:58 +00:03 44:25 +03:06
Farmers Carry 01:50 52:32 01:59 -00:09 49:23 +03:09
Running 7 04:53 54:22 04:57 -00:04 51:22 +03:00
Sandbag Lunges 04:06 59:15 04:31 -00:25 56:19 +02:56
Running 8 05:45 01:03:21 05:25 +00:20 01:00:50 +02:31
Wall Balls 04:21 01:09:06 05:42 -01:21 01:06:15 +02:51
Roxzone 04:30 01:17:50 05:53 -01:23 01:17:50
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dan Kain showcased a commendable performance in the 2024 Washington - North American Championships, securing a top 32% overall rank among 448 athletes and ranking in the top 37% within his age group. His prowess in strength-related challenges, such as the Sled Push and Wall Balls, was particularly impressive, clearly indicating his strength-oriented profile. However, his total running time was 03:32 slower than average, suggesting a need for enhanced endurance and speed in running. The analysis indicates that Dan started the race with a strong pace, evident from his first running segment being significantly faster than average. However, his performance in running segments gradually declined, indicating potential issues with pacing and endurance over longer distances.

Segments to Improve:

  • Total Running Time: Dan's overall running performance indicates a need for improved endurance and speed. Incorporating interval training, with a mix of short sprints and longer, steady-state runs, can help improve both aspects. Fartlek training, combining continuous running with interval training, can also be beneficial for building endurance and speed. Additionally, hill repeats can enhance leg strength, which is crucial for maintaining pace in later stages of the race.
  • Burpees Broad Jump: To improve in this segment, Dan should focus on explosive strength training. Exercises such as box jumps, squat jumps, and plyometric push-ups can increase his power output. Practicing the burpees broad jump with a focus on form and efficiency, ensuring minimal time on the ground and maximizing jump distance, can also lead to significant improvements.
  • Sled Pull: Improving performance in the Sled Pull segment requires a combination of leg strength and endurance. Implementing heavy sled drags and pulls into training can directly enhance the specific muscles used in this exercise. Additionally, incorporating exercises like deadlifts and farmer's walks can improve overall strength, which is beneficial for the sled pull.
  • Rowing: To improve rowing times, Dan should focus on technique and endurance. Rowing intervals, where intensity and pace vary, can help build both aerobic and anaerobic capacity. Technique drills, emphasizing efficient and powerful strokes, will also contribute to better rowing performance. Ensuring proper form, with a focus on leg drive and smooth transitions, can significantly reduce rowing times.

Race Strategies:

  • Pacing: Dan should aim for a more consistent pace throughout the race, especially in the running segments. Starting slightly slower than his maximum pace and gradually increasing the intensity can help preserve energy for the latter stages of the race. Practicing pacing during training, with emphasis on maintaining consistent lap times, can be beneficial.
  • Transition Efficiency: Minimizing time in the Roxzone by practicing quick transitions between exercises can shave significant time off Dan's overall performance. Setting up mock transition zones during training to simulate race conditions can help improve efficiency and reduce total race time.
  • Strength Endurance Balance: Given Dan's strength-oriented profile, incorporating more endurance-focused training while maintaining strength training is crucial. A balanced approach, with equal emphasis on running and strength exercises, will enhance his overall performance. Tailoring training sessions to include back-to-back strength and running segments can also prepare him for the demands of the race.

By addressing these key areas and implementing the suggested training strategies and race tactics, Dan Kain can significantly improve his performance in future HYROX races. Focusing on endurance, pacing, and efficient transitions, alongside his already impressive strength capabilities, will make him a more well-rounded and competitive athlete.

Similar Athletes
Hyslop Luke 2024 Dubai 01:17:52
Müller Artjom 2024 Karlsruhe 01:17:23
Fisher Sam 2022 Birmingham 01:18:02
Connor Kay 2024 Madrid 01:17:36
Tabone Matthew 2023 Milan 01:18:08
Higgins Jason 2023 London 01:18:18
Mccalmont Andrew 2024 Dublin 01:17:41
Hailstone George 2023 Rimini 01:18:06
Paris Pierre Adrien 2024 Paris 01:17:20
Wirtz Jörn 2022 Bremen 01:17:50

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