Grainger Darren Performance Analysis

Dive into this athlete’s performance at 2024 Dublin 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 Dublin (2985) HYROX (2696) Men (1758) Grainger Darren

GBR GBR Flag Men 35-39 #132022 01:28:02 264th in AG | Top 65.5% 1074th | Top 61.1%

Performance Highlights

-01:41
42:03
Run Total
-00:12
05:15
Avg. Lap
-00:39
03:59
Best Lap
-00:09
37:07
Workout Total
-00:01
04:38
Avg. Workout
+01:51
08:55
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 Grainger Darren'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 Grainger Darren'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 Grainger Darren'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 Grainger Darren'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 02:29. Check the detail of the improvement plan below.

01:08 Potential Improvement 45.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:08 07:27 to 06:19 45.6%
Burpees Broad Jump 00:41 05:55 to 05:14 27.5%
Farmers Carry 00:36 02:43 to 02:07 24.2%
Rowing 00:04 04:51 to 04:47 2.7%
Ski Erg 00:00 04:03 to 04:03 0.0%
Sled Push 00:00 02:28 to 02:28 0.0%
Sled Pull 00:00 04:41 to 04:41 0.0%
Sandbag Lunges 00:00 04:59 to 04:59 0.0%
Run Total 00:00 42:03 to 42:03 0.0%

Splits Time

Grainger Darren Perfect Race
Splits Total Average Total
Running 1 03:04 00:00 04:41 -01:37 00:00 +00:00
Ski Erg 04:03 03:04 04:29 -00:26 04:41 -01:37
Running 2 05:09 07:07 05:04 +00:05 09:10 -02:03
Sled Push 02:28 12:16 02:59 -00:31 14:14 -01:58
Running 3 06:01 14:44 05:32 +00:29 17:13 -02:29
Sled Pull 04:41 20:45 05:05 -00:24 22:45 -02:00
Running 4 05:48 25:26 05:30 +00:18 27:50 -02:24
Burpees Broad Jump 05:55 31:14 05:34 +00:21 33:20 -02:06
Running 5 06:02 37:09 05:41 +00:21 38:54 -01:45
Rowing 04:51 43:11 04:52 -00:01 44:35 -01:24
Running 6 05:46 48:02 05:32 +00:14 49:27 -01:25
Farmers Carry 02:43 53:48 02:14 +00:29 54:59 -01:11
Running 7 06:18 56:31 05:32 +00:46 57:13 -00:42
Sandbag Lunges 04:59 01:02:49 05:18 -00:19 01:02:45 +00:04
Running 8 03:59 01:07:48 06:10 -02:11 01:08:03 -00:15
Wall Balls 07:27 01:11:47 06:45 +00:42 01:14:13 -02:26
Roxzone 08:55 01:28:02 07:04 +01:51 01:28:02
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Darren Grainger demonstrated a commendable performance in the 2024 Dublin HYROX race. Placing in the top 39% of all participants and ranking 264 in his age group of 35-39, Darren proved his competitive edge. His total running time of 00:42:03 was 01:49 faster than the average, indicating his proficiency in running. His best running lap was completed in an impressive 00:03:59. Darren began the race with an incredible start, completing Running 1 in 00:03:04, which is 01:33 faster than the average. He maintained his momentum with faster-than-average times in the Ski Erg and Sled Push segments. However, as the race progressed, he lost some speed, especially in the Roxzone, Wall Balls, Burpees Broad Jump, and Farmers Carry segments.

Segments to Improve:

  • Roxzone: Darren's Roxzone time was 01:56 slower than the average, indicating a need for improvement in transitions and overall fitness. Incorporating high-intensity interval training (HIIT) into his regimen could help boost his cardiovascular endurance, aiding in faster recovery times between segments. Practicing efficient transitions through mock races could also enhance his Roxzone performance.
  • Wall Balls: This segment was completed 00:41 slower than average. Darren could enhance his Wall Ball performance through targeted strength training, particularly focusing on lower body strength and core stability. Squats, lunges, and core strengthening exercises like planks and Russian twists could help improve his form and speed in this segment.
  • Burpees Broad Jump: Being 00:23 slower than average in this segment suggests a need for improvement in explosive power and agility. Plyometric exercises such as box jumps, power skips, and broad jumps could be beneficial. Additionally, improving burpee form and efficiency through regular practice could also enhance performance in this segment.
  • Farmers Carry: Darren was 00:29 slower than average in this segment. This indicates a potential need for enhanced grip strength and overall endurance. Incorporating grip strength exercises like farmers walks and dead hangs, and full-body endurance workouts can help improve performance in this aspect.

Race Strategies:

For future races, Darren should consider implementing a few strategies for improved performance. Maintaining a steady pace from the start could help conserve energy for the more challenging later segments. Regular hydration and nutrition during the race could also help maintain his energy levels. Finally, practicing mindfulness and mental resilience techniques can also help him better manage fatigue and maintain focus throughout the race.

Similar Athletes
Bokalders Aleks 2023 Chicago 01:27:45
Camp Hardin 2021 Austin 01:27:43
Zilch Dominik 2022 Frankfurt 01:28:00
Malinowski Rafał 2024 Poznan 01:28:27
Herold Chad 2021 Dallas 01:27:55
Mongia Keshav 2022 London 01:27:42
Rees Huw 2024 Poznan 01:28:12
Stokkenes Haakon 2023 Frankfurt 01:27:36
Abramov Alexander 2024 Frankfurt 01:27:34
Fong Shannon 2024 Singapore 01:27:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
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