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 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!
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.
Here’s the full breakdown of Shaw 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 Shaw Dan hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Shaw 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.
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 | |||
|---|---|---|---|
| Richardson Carl | 2023 Birmingham | 01:21:32 | |
| Pelat Romain | 2023 Paris | 01:21:36 | |
| Schneider Christian | 2018 Hamburg | 01:21:19 | |
| Moralee Chris | 2023 Birmingham | 01:21:46 | |
| Chachignon Antoine | 2023 Paris | 01:21:16 | |
| Henderson Jamie | 2024 Dublin | 01:21:30 | |
| Saile Florian | 2023 Köln | 01:21:23 | |
| Gutierrez Alex | 2024 Chicago Navy Pier | 01:20:53 | |
| Desneulin Jean Charles | 2024 Paris | 01:20:53 | |
| Purdie Michael | 2024 Birmingham | 01:21:08 | |
| 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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