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.
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 Shaw 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 Shaw 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 Shaw 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 Shaw 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 02:24. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 00:42 | 05:16 to 04:34 | 29.2% |
| Wall Balls | 00:30 | 06:05 to 05:35 | 20.8% |
| Sled Pull | 00:22 | 04:41 to 04:19 | 15.3% |
| Sandbag Lunges | 00:22 | 04:51 to 04:29 | 15.3% |
| Rowing | 00:19 | 04:56 to 04:37 | 13.2% |
| Ski Erg | 00:09 | 04:26 to 04:17 | 6.3% |
| Sled Push | 00:00 | 02:24 to 02:24 | 0.0% |
| Farmers Carry | 00:00 | 01:54 to 01:54 | 0.0% |
| Run Total | 00:00 | 39:15 to 39:15 | 0.0% |
| Shaw Dan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:34 | 00:00 | 04:26 +01:08 | 00:00 +00:00 |
| Ski Erg | 04:26 | 05:34 | 04:22 +00:04 | 04:26 +01:08 |
| Running 2 | 04:35 | 10:00 | 04:45 -00:10 | 08:48 +01:12 |
| Sled Push | 02:24 | 14:35 | 02:45 -00:21 | 13:33 +01:02 |
| Running 3 | 04:41 | 16:59 | 05:09 -00:28 | 16:18 +00:41 |
| Sled Pull | 04:41 | 21:40 | 04:39 +00:02 | 21:27 +00:13 |
| Running 4 | 04:44 | 26:21 | 05:07 -00:23 | 26:06 +00:15 |
| Burpees Broad Jump | 05:16 | 31:05 | 04:57 +00:19 | 31:13 -00:08 |
| Running 5 | 04:57 | 36:21 | 05:16 -00:19 | 36:10 +00:11 |
| Rowing | 04:56 | 41:18 | 04:43 +00:13 | 41:26 -00:08 |
| Running 6 | 04:44 | 46:14 | 05:10 -00:26 | 46:09 +00:05 |
| Farmers Carry | 01:54 | 50:58 | 02:05 -00:11 | 51:19 -00:21 |
| Running 7 | 04:52 | 52:52 | 05:08 -00:16 | 53:24 -00:32 |
| Sandbag Lunges | 04:51 | 57:44 | 04:48 +00:03 | 58:32 -00:48 |
| Running 8 | 05:12 | 01:02:35 | 05:38 -00:26 | 01:03:20 -00:45 |
| Wall Balls | 06:05 | 01:07:47 | 06:03 +00:02 | 01:08:58 -01:11 |
| Roxzone | 07:36 | 01:21:20 | 06:19 +01:17 | 01:21:20 |
Dan Shaw showcased an impressive performance in the 2024 Birmingham HYROX race, placing him in the top 25% of all participants and top 28% in his age group. His total running time was faster than average, highlighting his strength as a runner. Despite starting the race slower than the average for Running 1, he managed to make up for it in the subsequent running segments, consistently finishing faster than average from Running 2 to Running 8. This indicates a good ability to manage pacing, vital for endurance events like HYROX.
However, his performance in the roxzone and some strength-based exercises was slower than average, suggesting the need for improvement in overall fitness and transition times. This indicates that Dan has more of a runner profile, and would benefit from focusing more on strength training.
While Dan demonstrates excellent pacing in his running segments, applying this strategy to his strength-based exercises could yield significant improvements. By focusing on maintaining a steady pace rather than starting too rapidly and fatiguing early, he can conserve energy for the latter stages of the race. In addition, practicing the specific movements required in each strength segment during training can help Dan become more efficient and faster in those areas.
Furthermore, implementing a comprehensive strength training routine, alongside his running, will help balance his overall profile, potentially improving his performance in the roxzone and strength-based exercises.
| Similar Athletes | |||
|---|---|---|---|
| Dixon Ben | 2022 Birmingham | 01:20:54 | |
| Angel Kieran | 2023 Glasgow | 01:21:43 | |
| Turner Kyle | 2023 Madrid | 01:20:59 | |
| Eschmeijer Dennis | 2024 Rotterdam | 01:21:48 | |
| Mckenzie Robbie | 2023 Dublin | 01:21:02 | |
| Gasparotto Davide | 2024 Rimini | 01:20:56 | |
| Kappel Fabian | 2024 Köln | 01:21:48 | |
| Byrne Ross | 2024 Dublin | 01:21:48 | |
| Hoedemaekers Sam | 2022 Maastricht | 01:20:56 | |
| Romanowski Patryk | 2024 Sports Direct HYROX London | 01:21:18 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Birmingham | 01:18:44 | |
| 2023 Glasgow | 01:25:20 | |
| 2023 London | 01:24:42 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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