Underwood Daniel Performance Analysis

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.

Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Underwood Daniel

GBR GBR Flag Men 30-34 #165023 01:33:20 419th in AG | Top 76.0% 1898th | Top 70.3%

Performance Highlights

-09:19
36:45
Run Total
-01:08
04:36
Avg. Lap
-00:39
04:12
Best Lap
+10:12
49:42
Workout Total
+01:16
06:12
Avg. Workout
-00:54
06:57
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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Underwood 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 Underwood Daniel'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 1000 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 Underwood 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.

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 Underwood 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 11:24. Check the detail of the improvement plan below.

05:00 Potential Improvement 43.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 05:00 11:58 to 06:58 43.9%
Burpees Broad Jump 02:08 07:56 to 05:48 18.7%
Sled Pull 01:51 07:05 to 05:14 16.2%
Farmers Carry 00:54 03:11 to 02:17 7.9%
Sandbag Lunges 00:40 06:08 to 05:28 5.8%
Sled Push 00:34 03:38 to 03:04 5.0%
Rowing 00:14 05:10 to 04:56 2.0%
Ski Erg 00:03 04:36 to 04:33 0.4%
Run Total 00:00 36:45 to 36:45 0.0%

Splits Time

Underwood Daniel Perfect Race
Splits Total Average Total
Running 1 04:56 00:00 04:51 +00:05 00:00 +00:00
Ski Erg 04:36 04:56 04:33 +00:03 04:51 +00:05
Running 2 04:17 09:32 05:19 -01:02 09:24 +00:08
Sled Push 03:38 13:49 03:09 +00:29 14:43 -00:54
Running 3 04:34 17:27 05:47 -01:13 17:52 -00:25
Sled Pull 07:05 22:01 05:26 +01:39 23:39 -01:38
Running 4 04:37 29:06 05:48 -01:11 29:05 +00:01
Burpees Broad Jump 07:56 33:43 06:03 +01:53 34:53 -01:10
Running 5 04:49 41:39 06:00 -01:11 40:56 +00:43
Rowing 05:10 46:28 04:58 +00:12 46:56 -00:28
Running 6 04:12 51:38 05:50 -01:38 51:54 -00:16
Farmers Carry 03:11 55:50 02:21 +00:50 57:44 -01:54
Running 7 04:19 59:01 05:48 -01:29 01:00:05 -01:04
Sandbag Lunges 06:08 01:03:20 05:39 +00:29 01:05:53 -02:33
Running 8 05:04 01:09:28 06:36 -01:32 01:11:32 -02:04
Wall Balls 11:58 01:14:32 07:21 +04:37 01:18:08 -03:36
Roxzone 06:57 01:33:20 07:51 -00:54 01:33:20
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Daniel, you crushed it out there in Birmingham! Finishing with an overall time of 01:33:20 places you in the top 70% of 2701 athletes, which is no small feat! Your total running time of 00:36:45 is a solid 09:19 faster than average, indicating that you have a strong running base. You clearly have a runner's profile, but we need to work on your strength exercises to balance things out.

However, I noticed a bit of a pacing issue at the start; your first running segment was 00:04:56, which was 00:05 slower than average and placed you in the 62nd percentile. That’s a bit too slow to kick things off. It's like starting your engine and realizing you forgot the gas! You’ll want to come out with a bit more fire in your next event. As you progressed, you showed stronger performance in the later running segments, especially with your best running lap at 00:04:12, demonstrating you have the endurance to finish strong.

Segments to Improve:

Now, let’s dive into those segments that need some serious TLC. Here’s where you can shift gears from being just a good athlete to an exceptional one:

  • Wall Balls (00:11:58) - This was your slowest segment and it cost you dearly. Aim for explosive power and consistent form. Start with lighter weights and focus on your squat depth and shoulder mobility. Try doing sets of 20-30 reps in intervals, with rest periods to build endurance. Incorporate wall ball drills that mimic race conditions—mix in short runs between sets to simulate the fatigue of the race.
  • Burpees Broad Jump (00:07:56) - The burpees broad jump segment can be a killer if not executed properly. Focus on rhythm over speed. Set a timer for 10 minutes and do as many rounds as possible, combining burpees and broad jumps. This will condition you not only for strength but also for the explosive power required. Form correction is key here: ensure you jump forward rather than up to maximize distance.
  • Sled Pull (00:07:05) - It's clear that you struggled here, likely due to a lack of strength endurance. Incorporate sled pulls in your weekly training, focusing on both heavy pulls and speed pulls. Try hill sprints with a sled for added resistance and explosiveness. Work on your grip and stance to stabilize your core during the pull.
  • Farmers Carry (00:03:11) - Grip strength and overall core stability are crucial here. Add farmers carries into your routine, increasing the weight gradually. Try carrying for distance and time. Form correction: ensure you keep a neutral spine and engage your core throughout the movement.
  • Sandbag Lunges (00:06:08) - These are excellent for strength, but execution matters. Focus on your depth and form. Aim for sets of 10-15 lunges per leg, gradually increasing weight. Incorporate walking lunges into your runs to mimic race conditions.
  • Sled Push (00:03:38) - Get comfortable with heavier weights while pushing. Practice sled pushes in intervals, mixing in short sprints to simulate the transitions in the race. Focus on maintaining a low center of gravity and driving through your legs.
Race Strategies:

When you're out there on race day, remember these strategies:

  • Start Strong, Finish Stronger: Don’t hold back at the start, but don’t blow your load either. Find that sweet spot where you’re pushing hard but still have gas in the tank for the later segments.
  • Transitions Matter: Your roxzone time of 00:06:57 is faster than average but there’s still room for improvement. Practice transitioning efficiently between exercises. Set up mock races where you focus solely on minimizing downtime.
  • Nutrition and Hydration: Don’t underestimate the power of proper fueling before and during the race. A well-timed gel or energy drink can make all the difference in the last segments. Think of it as giving your body the premium gas it needs to keep roaring!
Conclusion:

Daniel, you’re in a great position to level up your game. Your running prowess is evident, but with some focused strength training and tactical adjustments, you can turn those lagging segments into your secret weapons. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” So gear up, put in the work, and let’s get you ready to dominate the next Hyrox! 💪💥

Keep pushing, and remember to have fun while you do it. After all, if it doesn’t challenge you, it doesn’t change you. Let’s get to work! The Rox-Coach has your back! 🏆

Similar Athletes
Noonan Conall 2022 Wien 01:33:44
Chia Steve 2024 Singapore 01:33:08
Busnel Simon 2024 Paris 01:33:45
Coakley Gary 2024 Dublin 01:33:37
Davis Luke 2024 Melbourne 01:33:18
Hall Kris 2022 London 01:33:01
Albayrak Mikdat 2019 Nürnberg 01:33:33
Febus Guido 2024 Rotterdam 01:33:25
Cook Steve 2024 Perth 01:33:01
Cusack Billy 2024 Melbourne 01:33:31

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