Dive into this athlete’s performance at 2023 Hannover 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 Sonder Daniel'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 Sonder Daniel'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 Sonder Daniel'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 Sonder Daniel'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 04:40. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:10 | 41:28 to 38:18 | 67.9% |
| Wall Balls | 00:40 | 05:54 to 05:14 | 14.3% |
| Burpees Broad Jump | 00:27 | 04:41 to 04:14 | 9.6% |
| Ski Erg | 00:09 | 04:22 to 04:13 | 3.2% |
| Sled Pull | 00:07 | 04:11 to 04:04 | 2.5% |
| Rowing | 00:07 | 04:39 to 04:32 | 2.5% |
| Sled Push | 00:00 | 01:59 to 01:59 | 0.0% |
| Farmers Carry | 00:00 | 01:45 to 01:45 | 0.0% |
| Sandbag Lunges | 00:00 | 04:08 to 04:08 | 0.0% |
| Sonder Daniel | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:58 | 00:00 | 04:19 +00:39 | 00:00 +00:00 |
| Ski Erg | 04:22 | 04:58 | 04:20 +00:02 | 04:19 +00:39 |
| Running 2 | 04:32 | 09:20 | 04:38 -00:06 | 08:39 +00:41 |
| Sled Push | 01:59 | 13:52 | 02:40 -00:41 | 13:17 +00:35 |
| Running 3 | 05:04 | 15:51 | 05:01 +00:03 | 15:57 -00:06 |
| Sled Pull | 04:11 | 20:55 | 04:27 -00:16 | 20:58 -00:03 |
| Running 4 | 05:05 | 25:06 | 05:00 +00:05 | 25:25 -00:19 |
| Burpees Broad Jump | 04:41 | 30:11 | 04:40 +00:01 | 30:25 -00:14 |
| Running 5 | 05:31 | 34:52 | 05:09 +00:22 | 35:05 -00:13 |
| Rowing | 04:39 | 40:23 | 04:39 +00:00 | 40:14 +00:09 |
| Running 6 | 05:30 | 45:02 | 05:02 +00:28 | 44:53 +00:09 |
| Farmers Carry | 01:45 | 50:32 | 02:01 -00:16 | 49:55 +00:37 |
| Running 7 | 05:23 | 52:17 | 05:01 +00:22 | 51:56 +00:21 |
| Sandbag Lunges | 04:08 | 57:40 | 04:35 -00:27 | 56:57 +00:43 |
| Running 8 | 05:28 | 01:01:48 | 05:27 +00:01 | 01:01:32 +00:16 |
| Wall Balls | 05:54 | 01:07:16 | 05:46 +00:08 | 01:06:59 +00:17 |
| Roxzone | 05:37 | 01:18:40 | 05:55 -00:18 | 01:18:40 |
Looking at his splits, it is clear that Daniel's strongest segment was the Sled Pull, where he was 00:35 faster than the average time. He also performed well in the Sled Push and Farmers Carry, being faster than the average time by 01:01 and 00:19 respectively. His best running lap was 00:04:32, which was 00:04 faster than the average time.
To improve his performance in these segments, Daniel should focus on improving his running speed and endurance. He should incorporate interval training and tempo runs into his training routine to increase his overall running speed. Additionally, he should work on his running form and technique to ensure maximum efficiency. Incorporating drills such as high knees, butt kicks, and strides can help improve his running mechanics.
In terms of strength, Daniel should focus on exercises that target his lower body, such as squats, lunges, and deadlifts, to improve his power and explosiveness during the running segments. He should also include plyometric exercises like box jumps and jump squats to improve his leg strength and speed.
Additionally, Daniel should strategize his transitions between the exercise zones (roxzones) to minimize time spent in these areas. By practicing quick and efficient transitions during his training, he can improve his overall race time.
Lastly, Daniel should focus on mental preparation and staying focused during the race. Hyrox races can be physically demanding, and maintaining a positive mindset can help him push through any challenges he may face.
Overall, with targeted training and strategic race planning, Daniel Sonder has the potential to improve his performance in future Hyrox races. By addressing the areas of improvement and implementing the suggested training strategies, he can enhance his running speed, endurance, and overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Brusselers Bodi | 2024 Amsterdam | 01:19:04 | |
| Bishop Derek | 2019 Miami | 01:18:22 | |
| Meller Samuel | 2024 Sports Direct HYROX London | 01:18:57 | |
| Purnell Tom | 2022 Birmingham | 01:18:27 | |
| Neshev George | 2022 Birmingham | 01:18:29 | |
| Fontenot Ryham | 2023 London | 01:19:02 | |
| Shuttleworth Stephen | 2023 Los Angeles | 01:18:55 | |
| Franke Tim | 2023 Hamburg | 01:18:45 | |
| Doyle Daniel | 2024 Poznan | 01:19:00 | |
| Petzold Marcel | 2022 Leipzig | 01:18:37 | |
| Other Results from this athlete | ||
|---|---|---|
| 2019 Hamburg | 01:41:39 | |
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