Dive into this athlete’s performance at 2023 Sydney 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.
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.
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.
This section showcases the entire Grant 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 Grant Dan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Grant 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.
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 Grant 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 05:04. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:52 | 44:31 to 40:39 | 76.3% |
| Sled Pull | 00:43 | 05:11 to 04:28 | 14.1% |
| Farmers Carry | 00:13 | 02:12 to 01:59 | 4.3% |
| Sled Push | 00:06 | 02:42 to 02:36 | 2.0% |
| Ski Erg | 00:05 | 04:25 to 04:20 | 1.6% |
| Rowing | 00:05 | 04:45 to 04:40 | 1.6% |
| Burpees Broad Jump | 00:00 | 04:15 to 04:15 | 0.0% |
| Sandbag Lunges | 00:00 | 04:20 to 04:20 | 0.0% |
| Wall Balls | 00:00 | 05:28 to 05:28 | 0.0% |
| Grant Dan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:13 | 00:00 | 04:30 -01:17 | 00:00 +00:00 |
| Ski Erg | 04:25 | 03:13 | 04:24 +00:01 | 04:30 -01:17 |
| Running 2 | 05:21 | 07:38 | 04:52 +00:29 | 08:54 -01:16 |
| Sled Push | 02:42 | 12:59 | 02:52 -00:10 | 13:46 -00:47 |
| Running 3 | 05:48 | 15:41 | 05:16 +00:32 | 16:38 -00:57 |
| Sled Pull | 05:11 | 21:29 | 04:47 +00:24 | 21:54 -00:25 |
| Running 4 | 05:54 | 26:40 | 05:14 +00:40 | 26:41 -00:01 |
| Burpees Broad Jump | 04:15 | 32:34 | 05:03 -00:48 | 31:55 +00:39 |
| Running 5 | 06:19 | 36:49 | 05:24 +00:55 | 36:58 -00:09 |
| Rowing | 04:45 | 43:08 | 04:45 +00:00 | 42:22 +00:46 |
| Running 6 | 05:52 | 47:53 | 05:16 +00:36 | 47:07 +00:46 |
| Farmers Carry | 02:12 | 53:45 | 02:08 +00:04 | 52:23 +01:22 |
| Running 7 | 05:47 | 55:57 | 05:15 +00:32 | 54:31 +01:26 |
| Sandbag Lunges | 04:20 | 01:01:44 | 04:55 -00:35 | 59:46 +01:58 |
| Running 8 | 06:20 | 01:06:04 | 05:48 +00:32 | 01:04:41 +01:23 |
| Wall Balls | 05:28 | 01:12:24 | 06:17 -00:49 | 01:10:29 +01:55 |
| Roxzone | 05:30 | 01:23:14 | 06:28 -00:58 | 01:23:14 |
Dan's total running time of 00:44:31 was 04:15 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time to become more efficient during the race. Additionally, his best running lap time of 00:03:13 was 01:09 faster than average, which suggests that he has good speed and potential as a runner.
To improve his performance in these segments, Dan should incorporate specific training strategies and techniques. Here are some recommendations:
1. Running 5: Focus on endurance and pace management. Dan should incorporate longer distance runs into his training routine to build his endurance. Tempo runs and interval training can also help him improve his pacing during this segment.
2. Running 4: Work on speed and agility. Dan can incorporate interval training, sprint drills, and plyometric exercises (such as high knees, bounding, and lateral hops) to improve his speed and agility during this segment.
3. Running 6: Focus on endurance and strength. Dan should include longer distance runs, hill sprints, and strength training exercises (such as squats and lunges) to improve his endurance and strength for this segment.
4. Running 2: Improve transition time and overall fitness. Dan should work on improving his transition time between segments to minimize rest time. Additionally, incorporating interval training and circuit workouts can help improve his overall fitness for this segment.
5. Running 7: Focus on endurance and pace management. Similar to Running 5, Dan should incorporate longer distance runs, tempo runs, and interval training to improve his endurance and pacing during this segment.
6. Running 3: Work on speed and agility. Dan can incorporate interval training, speed drills, and agility ladder exercises to improve his speed and agility for this segment.
7. Running 8: Improve transition time and overall fitness. Similar to Running 2, Dan should focus on improving his transition time and overall fitness to perform better in this segment.
Overall, Dan Grant had a solid performance in the Hyrox race, but there are areas where he can make improvements. By focusing on specific training strategies and techniques, as well as implementing effective race strategies, he can enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Sivera Bastien | 2024 Stockholm | 01:23:26 | |
| Osborne Trevor | 2024 Sports Direct HYROX London | 01:23:19 | |
| Dibben Mark | 2024 Manchester | 01:23:15 | |
| Justesen Rasmus | 2024 Hamburg | 01:23:26 | |
| Shannon Jack | 2024 Sydney | 01:22:44 | |
| Rawlings Shane | 2024 London | 01:23:35 | |
| Roa Eric | 2021 Los Angeles | 01:22:46 | |
| Wimbleton Graham | 2024 Melbourne | 01:23:18 | |
| Colley Jesse | 2024 Brisbane | 01:23:17 | |
| BUSO MATTIA | 2023 Rimini | 01:23:40 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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