Dive into this athlete’s performance at 2018 Hamburg 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.
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.
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.
This section showcases the entire Dankwa Charly'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 Dankwa Charly's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Dankwa Charly'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.
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 Dankwa Charly'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 05:09. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:23 | 06:29 to 05:06 | 26.9% |
| Sled Push | 01:08 | 04:07 to 02:59 | 22.0% |
| Wall Balls | 01:03 | 07:48 to 06:45 | 20.4% |
| Rowing | 00:45 | 05:38 to 04:53 | 14.6% |
| Ski Erg | 00:28 | 04:58 to 04:30 | 9.1% |
| Burpees Broad Jump | 00:22 | 05:59 to 05:37 | 7.1% |
| Farmers Carry | 00:00 | 02:05 to 02:05 | 0.0% |
| Sandbag Lunges | 00:00 | 04:27 to 04:27 | 0.0% |
| Run Total | 00:00 | 42:00 to 42:00 | 0.0% |
| Dankwa Charly | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:31 | 00:00 | 04:47 -01:16 | 00:00 +00:00 |
| Ski Erg | 04:58 | 03:31 | 04:33 +00:25 | 04:47 -01:16 |
| Running 2 | 04:43 | 08:29 | 05:14 -00:31 | 09:20 -00:51 |
| Sled Push | 04:07 | 13:12 | 03:06 +01:01 | 14:34 -01:22 |
| Running 3 | 05:35 | 17:19 | 05:43 -00:08 | 17:40 -00:21 |
| Sled Pull | 06:29 | 22:54 | 05:19 +01:10 | 23:23 -00:29 |
| Running 4 | 05:26 | 29:23 | 05:41 -00:15 | 28:42 +00:41 |
| Burpees Broad Jump | 05:59 | 34:49 | 05:53 +00:06 | 34:23 +00:26 |
| Running 5 | 04:50 | 40:48 | 05:53 -01:03 | 40:16 +00:32 |
| Rowing | 05:38 | 45:38 | 04:57 +00:41 | 46:09 -00:31 |
| Running 6 | 06:37 | 51:16 | 05:43 +00:54 | 51:06 +00:10 |
| Farmers Carry | 02:05 | 57:53 | 02:20 -00:15 | 56:49 +01:04 |
| Running 7 | 05:01 | 59:58 | 05:42 -00:41 | 59:09 +00:49 |
| Sandbag Lunges | 04:27 | 01:04:59 | 05:32 -01:05 | 01:04:51 +00:08 |
| Running 8 | 06:19 | 01:09:26 | 06:26 -00:07 | 01:10:23 -00:57 |
| Wall Balls | 07:48 | 01:15:45 | 07:09 +00:39 | 01:16:49 -01:04 |
| Roxzone | 08:02 | 01:31:35 | 07:37 +00:25 | 01:31:35 |
Dankwa's overall time of 01:31:35 was solid, and he was particularly strong in the running portion of the race. His total running time of 00:42:00 was 01:43 faster than the average time, indicating that he has good running abilities. His best running lap was 00:03:31, which was 01:06 faster than the average time.
To improve in these segments, Dankwa should focus on specific training strategies and techniques:
1. Running 6: Dankwa lost 00:56 compared to the average time in this segment. To improve, he should incorporate interval training into his running routine. This can include high-intensity interval training (HIIT) sessions, hill sprints, and tempo runs. These exercises will help improve Dankwa's speed and endurance.
2. Sled Pull: Dankwa lost 00:49 compared to the average time in this segment. To enhance his performance in the sled pull, Dankwa should focus on strengthening his upper body and core. Exercises such as pull-ups, rows, and planks will help improve Dankwa's pulling strength and stability.
3. Rowing: Dankwa lost 00:46 compared to the average time in this segment. To improve his rowing performance, Dankwa should focus on improving his rowing technique and increasing his overall cardiovascular endurance. Incorporating rowing intervals and steady-state rowing sessions into his training routine will help him build endurance and improve his rowing efficiency.
4. Wall Balls: Dankwa lost 00:40 compared to the average time in this segment. To enhance his wall ball performance, Dankwa should focus on increasing his lower body strength and improving his squatting technique. Exercises such as squats, lunges, and wall sits will help Dankwa develop the necessary lower body strength and endurance for wall balls.
5. Sled Push: Dankwa lost 00:39 compared to the average time in this segment. To improve his sled push performance, Dankwa should focus on improving his lower body strength and explosive power. Exercises such as squats, deadlifts, and box jumps will help Dankwa develop the necessary lower body strength and power for sled pushing.
6. Roxzone: Dankwa spent 00:34 more than the average time in the roxzone. To improve this segment, Dankwa should focus on improving his overall fitness and reducing his transition time. Incorporating circuit training and practicing quick transitions between exercises will help Dankwa improve his overall fitness and decrease his time in the roxzone.
7. Burpees Broad Jump: Dankwa lost 00:28 compared to the average time in this segment. To improve his burpees broad jump performance, Dankwa should focus on improving his explosive power and cardiovascular endurance. Exercises such as burpees, box jumps, and sprint intervals will help Dankwa develop the necessary explosive power and endurance for burpees broad jump.
8. Ski Erg: Dankwa lost 00:26 compared to the average time in this segment. To improve his performance on the ski erg, Dankwa should focus on improving his upper body and core strength. Exercises such as push-ups, pull-ups, and planks will help Dankwa develop the necessary upper body and core strength for the ski erg.
By implementing these strategies and focusing on specific areas of improvement, Dankwa can continue to enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Bugueno Milenko | 2023 München | 01:31:37 | |
| Sbardellati Nicola | 2024 Turin | 01:31:51 | |
| Doherty Colin | 2024 Birmingham | 01:31:46 | |
| Reacq Chris | 2024 Rotterdam | 01:31:42 | |
| Guerin Nicholas | 2023 Dallas | 01:31:33 | |
| Rice Tom | 2022 London | 01:31:46 | |
| Martínez Torres Juan Carlos | 2024 Ciudad de Mexico | 01:31:12 | |
| Lim Boseok | 2024 Incheon | 01:32:00 | |
| Capra Ryan | 2024 Houston | 01:32:01 | |
| Olsen Fredrik | 2024 Poznan | 01:31:29 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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