Pinna Dan Hyrox Result

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 477 similar athletes.

Performance Highlights

GBR GBR Flag Men 30-34 #152016 01:57:02 302nd in AG | Top 99.7% 1406th | Top 98.0%
+03:30
01:00:15
Run Total
+00:27
07:32
Avg. Lap
+01:22
06:56
Best Lap
-00:14
49:24
Workout Total
-00:02
06:10
Avg. Workout
-03:10
07:28
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 477 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 477 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Pinna 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 Pinna 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 477 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 Pinna 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 Pinna 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 08:16. Check the detail of the improvement plan below.

06:02 Potential Improvement 73.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:02 01:00:15 to 54:13 73.0%
Wall Balls 02:03 11:43 to 09:40 24.8%
Sandbag Lunges 00:11 07:30 to 07:19 2.2%
Ski Erg 00:00 04:44 to 04:44 0.0%
Sled Push 00:00 03:28 to 03:28 0.0%
Sled Pull 00:00 06:34 to 06:34 0.0%
Burpees Broad Jump 00:00 07:17 to 07:17 0.0%
Rowing 00:00 05:17 to 05:17 0.0%
Farmers Carry 00:00 02:51 to 02:51 0.0%

Splits Time

Pinna Dan Perfect Race
Splits Total Average Total
Running 1 06:57 00:00 05:33 +01:24 00:00 +00:00
Ski Erg 04:44 06:57 04:54 -00:10 05:33 +01:24
Running 2 07:12 11:41 06:20 +00:52 10:27 +01:14
Sled Push 03:28 18:53 03:55 -00:27 16:47 +02:06
Running 3 07:30 22:21 07:04 +00:26 20:42 +01:39
Sled Pull 06:34 29:51 06:52 -00:18 27:46 +02:05
Running 4 07:48 36:25 07:07 +00:41 34:38 +01:47
Burpees Broad Jump 07:17 44:13 08:06 -00:49 41:45 +02:28
Running 5 08:02 51:30 07:25 +00:37 49:51 +01:39
Rowing 05:17 59:32 05:29 -00:12 57:16 +02:16
Running 6 07:50 01:04:49 07:07 +00:43 01:02:45 +02:04
Farmers Carry 02:51 01:12:39 02:53 -00:02 01:09:52 +02:47
Running 7 08:05 01:15:30 07:09 +00:56 01:12:45 +02:45
Sandbag Lunges 07:30 01:23:35 07:33 -00:03 01:19:54 +03:41
Running 8 06:56 01:31:05 09:01 -02:05 01:27:27 +03:38
Wall Balls 11:43 01:38:01 09:56 +01:47 01:36:28 +01:33
Roxzone 07:28 01:57:02 10:38 -03:10 01:57:02
Based on 477 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dan Pinna's performance in the 2024 Sports Direct HYROX London places him solidly in the middle of the pack both overall and within his age group, showcasing a balanced mix of strengths across both running and strength exercises. His total running time was slightly slower than average, indicating a potential area for improvement, especially considering his impressive final running segment where he significantly outperformed the average. This suggests that Dan has a strong finish but could benefit from more consistent pacing throughout the event. His performance in the Ski Erg, Sled Push, Sled Pull, and Burpees Broad Jump, where he was faster than average, indicates a relatively strong strength and power profile. However, the Wall Balls segment was significantly slower, highlighting a specific area for improvement. Dan's Roxzone time suggests efficient transitions and a high level of overall fitness but indicates that further improvements in fitness could lead to even better transition times.

Segments to Improve:

  • Running: With a total running time slower than average, focusing on improving endurance and speed is crucial. Interval training, such as 400 to 800-meter repeats at a faster pace than his current average, with equal rest periods, can help improve speed. Long runs, progressively increasing up to 1.5x the total racing distance at a steady, moderate pace, will boost endurance. Including hill sprints and tempo runs can enhance strength and pacing strategy, respectively.
  • Wall Balls: To improve the Wall Balls segment, Dan should focus on developing lower body power and upper body endurance. Squats, thrusters, and medicine ball throws can build the necessary strength and power. Practicing Wall Balls with a focus on form - keeping the chest up and driving through the heels - can improve efficiency. Additionally, incorporating high-repetition shoulder press and core stability exercises will help maintain form and endurance throughout the set.
  • Sandbag Lunges: This segment can be improved by focusing on leg strength and stability. Incorporating weighted lunges, step-ups, and Bulgarian split squats into Dan's training can increase his leg power. Stability exercises such as single-leg deadlifts and core strengthening will also aid in improving performance in this segment. Practicing lunges with an uneven load can mimic the instability of the sandbag and prepare Dan better for race conditions.

Race Strategies:

  • Pacing: Dan should work on developing a consistent pace throughout the race, avoiding starting too fast. Implementing a pacing strategy that allows for gradual increases in effort, saving energy for a strong finish without leaving too much in the tank, can be beneficial. Practicing race-pace segments during training will help with this.
  • Transitions: Although Dan's Roxzone time is good, focusing on even faster transitions could shave valuable seconds off his overall time. Practicing quick changes between running and strength exercises in training, simulating race conditions as closely as possible, will help. This includes setting up mock exercise stations to minimize downtime between activities.
  • Strength Training Focus: Given Dan's performance in the Wall Balls segment and his total running time, incorporating more strength training, specifically targeting endurance and power for exercises like Wall Balls, will be crucial. This includes not only lifting heavier but also focusing on high-repetition endurance sets that mimic the demands of race day.
  • Recovery and Nutrition: Implementing a structured recovery and nutrition plan will support Dan's increased training demands. This includes focusing on post-workout recovery practices such as stretching, foam rolling, and adequate protein intake to support muscle repair. Additionally, ensuring hydration and proper fueling before and during the race will optimize performance and endurance.

By addressing these specific areas, Dan can enhance his performance in future HYROX races, leveraging his existing strengths while turning identified weaknesses into new areas of capability.

Similar Athletes
Moran Sean 2023 Manchester 01:57:21
O Dwyer David 2023 Dublin 01:56:44
De Vries Lennart 2024 Rotterdam 01:56:43
Ortega Fernando 2024 Ciudad de Mexico 01:57:04
Herold Jim 2024 Anaheim 01:56:44
Arands Mark 2024 Manchester 01:57:23
Gozdz Adriano 2024 Frankfurt 01:57:07
Lewerenz Stephan 2023 Hamburg 01:56:57
Cheung Piu 2023 Singapore 01:57:11
Fox Ron 2022 London 01:56:38

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