Vallance Dan
Hyrox Result
Dive into this athlete’s performance at 2024 Manchester 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.
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 Vallance Dan'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 Vallance Dan'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 Vallance Dan'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 Vallance Dan'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
05:16.
Check the detail of the improvement plan below.
01:44
Potential Improvement
32.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dan Vallance's performance in the 2024 Manchester HYROX race was commendable, placing him in the top 32% of all participants and top 29% within his age group. A notable strength of Dan's performance was his strong running ability. His total running time of 00:37:26 was faster than average by 00:54, indicating a robust runner profile. However, to become a more well-rounded athlete, he should focus on improving his strength-based exercises.
His pacing strategy appears to have been effective, with most of his running times being faster or at par with the average times. However, he started the race significantly faster than average, likely due to excitement or adrenaline, which he should be cautious about in future races to prevent early burnout.
Segments to Improve:
- Wall Balls: This segment had the most room for improvement with a time of 00:06:36, 01:10 slower than average. To improve in this area, Dan could incorporate more functional fitness exercises into his routine, like squats and push presses, which will help build the necessary strength and endurance. He should also work on his throwing technique to ensure each throw is as efficient as possible.
- Burpees Broad Jump: Dan could improve his time in this segment by practicing more burpees and broad jumps to improve both his technique and stamina. Plyometric exercises will be beneficial for improving his explosive power, which is crucial for this exercise.
- Sandbag Lunges: Dan should focus on enhancing his lower body strength and endurance to improve his time in this segment. Lunges with weights, squats, and deadlifts can be beneficial exercises for this purpose.
- Farmers Carry: To improve his time in this segment, Dan should practice the farmer's carry exercise with progressive weights to increase his grip strength and overall endurance.
Race Strategies:
For better race performance, Dan should consider the following strategies:
- Pacing: Dan should work on maintaining a steadier pace during the initial running stages of the race to prevent early fatigue. This can be achieved by incorporating interval training into his routine.
- Transitions: With his Roxzone time being faster than average, Dan is already demonstrating efficiency in transitioning between exercises. However, he should continue to practice quick transitions to further minimize downtime.
- Strength Training: As the analysis suggests, Dan shows a stronger runner profile. To become a more balanced athlete, he should increase his focus on strength training, specifically targeting the areas identified for improvement.
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.
Percentile based on all the athletes who competed in Hyrox Men
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