McGranaghan Dan Hyrox Result

Dive into this athlete’s performance at 2024 Chicago 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 764 similar athletes.

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Performance Highlights

GBR Flag McGranaghan Dan Man Men 25-29 #85013 01:05:37 7th in AG | Top 5.7% 23rd | Top 2.8%
-00:21
33:02
Run Total
-00:02
04:08
Avg. Lap
+00:16
03:57
Best Lap
+00:20
28:03
Workout Total
+00:03
03:30
Avg. Workout
+00:05
04:36
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.

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The chart has 1 Y axis displaying values. Data ranges from 2 to 26.
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The chart has 1 Y axis displaying values. Data ranges from 2 to 26.
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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 Y axis displaying values. Data ranges from 168 to 271.
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Based on 764 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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The chart has 1 Y axis displaying values. Data ranges from 101 to 273.
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Based on 764 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 -77 to 58.
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Based on 764 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 3844 to 4321.
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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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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 02:43. Check the detail of the improvement plan below.

01:16 Potential Improvement 46.6% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 3985.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
BBJ 01:16 (From 04:26 to 03:10) 46.6%
Sandbag Lunges 00:26 (From 03:50 to 03:24) 16.0%
Rowing 00:17 (From 04:33 to 04:16) 10.4%
Farmers Carry 00:13 (From 01:43 to 01:30) 8.0%
Ski Erg 00:12 (From 04:10 to 03:58) 7.4%
Sled Push 00:10 (From 02:01 to 01:51) 6.1%
Sled Pull 00:09 (From 03:25 to 03:16) 5.5%
Wall Balls 00:00 (From 03:55 to 03:55) 0.0%
Run Total 00:00 (From 33:02 to 33:02) 0.0%

Splits Time

McGranaghan Dan Perfect Race
Splits Total Average Total
Running 1 02:48 00:00 03:44 -00:56 00:00 +00:00
Ski Erg 04:10 02:48 04:07 +00:03 03:44 -00:56
Running 2 03:57 06:58 03:58 -00:01 07:51 -00:53
Sled Push 02:01 10:55 02:20 -00:19 11:49 -00:54
Running 3 04:22 12:56 04:13 +00:09 14:09 -01:13
Sled Pull 03:25 17:18 03:38 -00:13 18:22 -01:04
Running 4 04:15 20:43 04:12 +00:03 22:00 -01:17
Burpees Broad Jump 04:26 24:58 03:28 +00:58 26:12 -01:14
Running 5 04:23 29:24 04:18 +00:05 29:40 -00:16
Rowing 04:33 33:47 04:20 +00:13 33:58 -00:11
Running 6 04:25 38:20 04:14 +00:11 38:18 +00:02
Farmers Carry 01:43 42:45 01:41 +00:02 42:32 +00:13
Running 7 04:31 44:28 04:13 +00:18 44:13 +00:15
Sandbag Lunges 03:50 48:59 03:37 +00:13 48:26 +00:33
Running 8 04:24 52:49 04:31 -00:07 52:03 +00:46
Wall Balls 03:55 57:13 04:32 -00:37 56:34 +00:39
Roxzone 04:36 01:05:37 04:31 +00:05 01:05:37
Based on 764 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dan Mcgranaghan has shown an impressive performance in the 2024 Chicago Navy Pier HYROX race. With an overall rank of 23 out of 1404 athletes, he falls within the top 1% of overall athletes and stands in the top 2% within his age group (25-29). His total running time was 33:02, which is 37 seconds faster than the average, indicating a strong running profile. Dan started the race significantly faster than the average, particularly in the first running segment where he was 54 seconds faster than average. This strong start, coupled with his above-average running times, indicates a well-maintained pace throughout the race.

Segments to Improve

  • Burpees Broad Jump: This segment was Dan's weakest, with a time of 4:26, which was 59 seconds slower than average. To improve in this area, Dan should incorporate more plyometric workouts into his training routine. These could include box jumps, squat jumps, and tuck jumps. Focusing on explosive lower body movements will help to increase the power and speed of his broad jumps in future races.
  • Roxzone: Dan's time in the roxzone, the transition period between exercise zones, was 14 seconds slower than average. To improve this, Dan should consider incorporating high-intensity interval training (HIIT) into his routine. This will help improve overall fitness and speed during transitions. Tabata workouts, which involve 20 seconds of intense effort followed by 10 seconds of rest, can be particularly effective for simulating the quick recovery needed during roxzone transitions.
  • Sandbag Lunges: Dan's time in this segment was 14 seconds slower than average. Strength training focusing on the lower body, particularly the quads and glutes, could help improve performance in this area. Exercises like barbell lunges, deadlifts, and heavy squats can help build strength and endurance for carrying heavy loads over distance.
  • Run Total: While Dan's running performance was generally strong, there's always room for improvement. Incorporating speed work, hill training, and long, slow distance runs into his training routine can help improve his overall running time. Additionally, working on running form and efficiency can lead to improved speed and endurance.

Race Strategies

While Dan's performance was impressive, there are a few strategies that could help improve his race times. First, focusing on even pacing throughout the race will help conserve energy for the more physically demanding segments. Building a strong start is important, but maintaining that momentum throughout the race is crucial. Second, focusing on efficient transitions can significantly reduce roxzone times. Practicing quick recovery and maintaining a brisk pace between exercise zones can shave off valuable seconds. Lastly, incorporating specific strength training tailored to his weaker segments will help turn these areas into strengths in future races. The combination of these strategies will help Dan continue to improve and achieve even better results in future HYROX races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.

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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 38.
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Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 38.
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Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Astrauskas Lukas 2024 Poznan 01:05:56
Moon Mikey 2024 Copenhagen 01:05:42
Klauser Andreas 2024 Stockholm 01:05:39
Marsland Jamie 2022 Birmingham 01:05:29
Firth Andrew 2024 London 01:05:25
San Martin Boris 2024 Chicago 01:06:07
Fröhner Lukas 2023 Hannover 01:05:47
Sangster Cameron 2024 Birmingham 01:05:51
Sun Joseph 2024 Hong Kong 01:05:58
Green Thomas 2023 Paris 01:05:34
Other Results from this athlete
2024 New York McGranaghan Dan 01:06:45

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