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Foot Dan
Hyrox Result
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
837 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.
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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 2 to 42.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 22.
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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!
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 220 to 273.
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Based on 837 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.
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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 99 to 275.
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Based on 837 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -45 to 53.
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Based on 837 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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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3967 to 4980.
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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 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.
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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 864.
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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 his 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
02:28.
Check the detail of the improvement plan below.
Based on 837 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dan Foot put on a commendable performance at the 2024 Birmingham Hyrox race, finishing in the top 2% of all athletes and top 1% of his age group (40-44). His overall time of 1:06:07 was truly impressive, underpinned by a strong running performance that was 01:01 faster than the average.
Dan's running proficiency was evident across the course, with his best running lap clocking in at a speedy 00:03:40. However, his pacing could use some work. He started slower than average in Running 1, but was consistently faster than average in subsequent segments, hinting at a potential to improve his initial pacing.
His performance profile indicates a hybrid athlete with a slight lean towards running, as his total running time was faster than average. However, his strength segments, particularly the sled pull and sandbag lunges, fell behind the average times and could use improvement.
Segments to Improve:
Roxzone: Dan's Roxzone time was 01:08 slower than the average, indicating a need to improve his overall fitness and transition timings. Specific high-intensity interval training (HIIT) can help improve his cardiovascular fitness and recovery rate, while transition drills can help him save crucial seconds between segments.
Sled Pull: Dan was 00:22 slower than average during this segment, suggesting a need to improve his strength, particularly his leg and core strength. Incorporating more weightlifting exercises like squats, deadlifts, and lunges into his routine can help improve his sled pull performance.
Sandbag Lunges: This was another segment where Dan was slower than average (by 00:23). Lower body and core strength exercises, along with practicing the specific movement of lunges with sandbags, can help improve his speed and efficiency in this segment.
Race Strategies:
In terms of race strategies, Dan might want to consider a more even pacing strategy. Starting off a little faster in the initial running segment could help him gain valuable time. Additionally, working on his transition speed between exercise zones (Roxzone) can also help shave off some extra seconds.
Given his strength in running, Dan might also want to push a little harder in the running segments, while ensuring he has enough energy reserved for the strength segments. Finally, incorporating specific strength-training exercises into his routine, particularly those mimicking race movements, can help improve his efficiency and speed in the strength segments.