Langworthy Dan Hyrox Result

Dive into this athlete’s performance at 2024 Dallas 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.

Compare With Another Athlete

Performance Highlights

USA Flag Langworthy Dan Man Men 16-24 #83044 01:13:05 9th in AG | Top 16.4% 80th | Top 8.6%
-02:42
34:14
Run Total
-00:20
04:17
Avg. Lap
-00:03
03:59
Best Lap
+01:26
32:17
Workout Total
+00:11
04:02
Avg. Workout
+01:20
06:38
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.

Chart

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 5 to 63.
End of interactive chart.

Chart

Line chart with 10 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 6 to 63.
End of interactive chart.
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!

Chart

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 239 to 302.
End of interactive chart.
Based on 1000 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.

Chart

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 95 to 322.
End of interactive chart.
Based on 1000 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.

Chart

Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -71 to 80.
End of interactive chart.
Based on 1000 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.

Chart

Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4385 to 5074.
End of interactive chart.

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.

Chart

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.
End of interactive chart.
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 04:34. Check the detail of the improvement plan below.

01:45 Potential Improvement 38.3% Focus During Training

Chart

Bar chart with 79 bars.
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 5275.
CurrentTarget
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Sled Pull 01:45 (From 05:22 to 03:37) 38.3%
BBJ 01:10 (From 04:49 to 03:39) 25.5%
Sled Push 00:34 (From 02:39 to 02:05) 12.4%
Ski Erg 00:24 (From 04:29 to 04:05) 8.8%
Rowing 00:24 (From 04:47 to 04:23) 8.8%
Sandbag Lunges 00:17 (From 04:04 to 03:47) 6.2%
Farmers Carry 00:00 (From 01:35 to 01:35) 0.0%
Wall Balls 00:00 (From 04:32 to 04:32) 0.0%
Run Total 00:00 (From 34:14 to 34:14) 0.0%

Splits Time

Langworthy Dan Perfect Race
Splits Total Average Total
Running 1 04:17 00:00 04:04 +00:13 00:00 +00:00
Ski Erg 04:29 04:17 04:14 +00:15 04:04 +00:13
Running 2 03:59 08:46 04:22 -00:23 08:18 +00:28
Sled Push 02:39 12:45 02:29 +00:10 12:40 +00:05
Running 3 04:11 15:24 04:41 -00:30 15:09 +00:15
Sled Pull 05:22 19:35 04:07 +01:15 19:50 -00:15
Running 4 04:20 24:57 04:39 -00:19 23:57 +01:00
Burpees Broad Jump 04:49 29:17 04:11 +00:38 28:36 +00:41
Running 5 04:26 34:06 04:47 -00:21 32:47 +01:19
Rowing 04:47 38:32 04:31 +00:16 37:34 +00:58
Running 6 04:18 43:19 04:41 -00:23 42:05 +01:14
Farmers Carry 01:35 47:37 01:52 -00:17 46:46 +00:51
Running 7 04:13 49:12 04:40 -00:27 48:38 +00:34
Sandbag Lunges 04:04 53:25 04:11 -00:07 53:18 +00:07
Running 8 04:35 57:29 05:02 -00:27 57:29 +00:00
Wall Balls 04:32 01:02:04 05:16 -00:44 01:02:31 -00:27
Roxzone 06:38 01:13:05 05:18 +01:20 01:13:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dan, you crushed it out there in Dallas! Finishing in the top 2% overall and 9th in your age group is no small feat, especially with a total time of 01:13:05. Your running time of 34:19 shows you're more of a runner, and let's be honest, you could probably outrun a cheetah on a good day! But while your speedy legs are a highlight, some of your strength segments need a little TLC.

Your pacing was a bit of a rollercoaster. Starting off with a slower first lap and then hitting your stride on the second run indicates that you might have gone out a bit too conservatively. Remember, in a race like this, it’s all about finding that sweet spot—don't start like a turtle when you could be a gazelle! Your best lap was impressive, clocking in at 3:59, but to maximize your overall performance, we need to smooth out those transitions and strength segments.

All in all, your performance was solid, but let’s look at those segments where you can level up!

Segments to Improve:
  • Sled Pull (5:22) – This was your slowest segment, and it shows there's room for improvement. Consider incorporating more resistance training focusing on your back and legs. Drills like weighted sled drags and single-leg Romanian deadlifts will help you build strength and endurance.
  • Burpees Broad Jump (4:49) – You lost significant time here. Focus on developing explosive power with box jumps and burpee variations that emphasize speed. Try to do short sets of burpees followed by broad jumps to mimic race conditions.
  • Sled Push (2:39) – While not your worst, there’s still room to shave off time. Practice weighted sled pushes with different weights to gain strength and speed. Focus on maintaining a low position and driving through your legs.
  • Rowing (4:47) – This segment could benefit from some interval training. Try 500m row sprints with short rest intervals, aiming to improve your pace gradually. Focus on your form to maximize efficiency.
  • Ski Erg (4:29) – You’ve got a solid foundation here, but let’s work on that speed! Incorporate interval sets on the Ski Erg, mixing in short bursts of high intensity with longer recovery periods to build endurance.
  • Roxzone (6:29) – Transition times are where champions are made! Work on your transitions with drills that mimic the race flow. Set up a mini-Hyrox circuit for practice, and time yourself moving from one exercise to the next to improve your efficiency.
Race Strategies:
  • Pacing: Start with a moderate pace in the first lap—aim for around 4:05. This will help conserve energy for the later stages. Remember, slow and steady wins the race in Hyrox!
  • Transitions: Practice swift transitions. Grab your gear quickly, and if possible, set everything up in a way that minimizes movement. Think of it as a pit stop—get in, get out, and keep moving! 🏃‍♂️💨
  • Focus on Breathing: During your strength segments, practice breathing techniques to keep your heart rate in check. Inhale through the nose and exhale through the mouth to maintain rhythm and energy.
  • Visualization: Before the race, visualize your performance, from each running lap to every strength challenge. Imagine yourself crushing those segments, and then go out there and make it happen!
Conclusion:

Dan, you've shown you have the speed, but it’s time to balance that with some serious strength training. Remember, “Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi. So dig deep, work on those weak spots, and keep pushing your limits! You’re already a top contender, and with these tweaks, you'll be unstoppable. Let’s make the next race even better! 💪

Keep your head up, keep training hard, and remember: every rep counts, and so does every laugh on the way to the finish line. The Rox-Coach is here to help you crush your goals! Let's hit it hard in training, and see you at the next race! 💥🏆

Similar Athletes
Harrison Chris 2024 Toronto 01:13:19
Hopwood Paul 2023 Stockholm 01:12:36
Goi Eliott 2024 Bordeaux 01:12:55
Miller Nicholas 2022 London 01:13:14
Mills Steve 2023 Birmingham 01:13:28
Hoven Allard 2023 Rotterdam 01:12:50
Anderson Aaron 2024 Birmingham 01:13:35
Sprakel Jorrit 2023 Singapore 01:13:29
Ballweg Domenic 2024 Berlin 01:12:39
Duggen Harrison 2024 Sydney 01:13:21
Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download