Dive into this athlete’s performance at 2024 Sports Direct HYROX 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 76.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 225 to 332.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 113 to 397.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of Knight Dan's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Knight Dan hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -107 to 165.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
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Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4736 to 5056.
End of interactive chart.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Knight Dan’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 Knight 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
05:25.
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 Knight's performance in the 2024 Sports Direct HYROX London places him in the top 23% overall and top 27% within his age group, indicating a strong competitor. Notably, his overall time was 01:19:34 with a total running time slightly slower than average. This suggests that Dan may have a more balanced profile, with neither running nor strength significantly outperforming the other. However, his exceptional performance in the last running segment and the Roxzone indicates excellent endurance and the ability to maintain a fast pace even towards the end of the race. The need for improvement is evident in specific segments, particularly those involving strength exercises like wall balls and sandbag lunges, which suggests a potential area of focus for his training regimen.
Segments to Improve:
Wall Balls: Dan's performance in wall balls was notably slower than average. To improve, Dan should focus on leg and core strength to support the explosive movement required for wall balls. Specific exercises like squats, thrusters, and medicine ball slams can help build this. Additionally, practicing wall balls with a focus on form and efficiency, such as minimizing the dip and using the hips for propulsion, will improve his time.
Sandbag Lunges: This segment was significantly slower, indicating a need for improved leg strength and endurance. Training should include weighted lunges, step-ups, and Bulgarian split squats to build muscle endurance and stability. Incorporating sandbag workouts that mimic race conditions will also be beneficial.
Sled Pull: To enhance performance in the sled pull, Dan should focus on increasing his posterior chain strength. Exercises like deadlifts, kettlebell swings, and sled drags can be pivotal. Technique improvements, such as maintaining a low center of gravity and taking powerful, deliberate steps, will also help reduce his time.
Race Strategies:
Pacing: Given the slower start in the initial running segments and the strong finish, Dan should consider a more even pacing strategy throughout the race. Starting slightly faster but within a manageable pace could prevent having to play 'catch up' in later segments.
Transition Times: With a significantly faster Roxzone time, Dan has shown he can transition quickly between exercises. Maintaining or even improving this by practicing swift changes in training can shave off valuable seconds.
Strength Training Focus: Given the identified areas for improvement, incorporating more strength-focused training, especially targeting the legs and core, will be crucial. This includes both lifting and functional movements that mimic the race activities.
Endurance Running Improvement: Although Dan's overall running time was slightly slower than average, focusing on improving his running endurance with longer, steady-state runs, and interval training can help bring this time down. This will be particularly effective if combined with strength training to prevent fatigue in the later stages of the race.
By focusing on these targeted areas of improvement and adjusting race strategies, Dan Knight can significantly enhance his performance in future HYROX races. The key will be balancing strength and endurance training while refining technique in the weaker segments. With dedication and strategic adjustments, there's a strong potential for Dan to climb the ranks and achieve an even more impressive finish in his next event.