Popat Dhilan Hyrox Result

Dive into this athlete’s performance at 2024 London 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.

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Performance Highlights

GBR Flag Popat Dhilan Men 16-24 #111036 01:27:30 96th in AG | Top 69.1% 1286th | Top 54.9%
-01:42
41:50
Run Total
-00:12
05:14
Avg. Lap
-00:09
04:30
Best Lap
+00:35
37:31
Workout Total
+00:04
04:41
Avg. Workout
+01:11
08:16
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

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!

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.

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.

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.

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.

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 03:11. Check the detail of the improvement plan below.

01:35 Potential Improvement 49.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Wall Balls 01:35 (From 07:52 to 06:17) 49.7%
BBJ 00:58 (From 06:10 to 05:12) 30.4%
Sandbag Lunges 00:33 (From 05:32 to 04:59) 17.3%
Rowing 00:05 (From 04:52 to 04:47) 2.6%
Ski Erg 00:00 (From 04:21 to 04:21) 0.0%
Sled Push 00:00 (From 02:39 to 02:39) 0.0%
Sled Pull 00:00 (From 04:13 to 04:13) 0.0%
Farmers Carry 00:00 (From 01:52 to 01:52) 0.0%
Run Total 00:00 (From 41:50 to 41:50) 0.0%

Splits Time

Popat Dhilan Perfect Race
Splits Total Average Total
Running 1 05:58 00:00 04:42 +01:16 00:00 +00:00
Ski Erg 04:21 05:58 04:29 -00:08 04:42 +01:16
Running 2 04:30 10:19 05:02 -00:32 09:11 +01:08
Sled Push 02:39 14:49 02:57 -00:18 14:13 +00:36
Running 3 04:58 17:28 05:29 -00:31 17:10 +00:18
Sled Pull 04:13 22:26 05:03 -00:50 22:39 -00:13
Running 4 05:01 26:39 05:28 -00:27 27:42 -01:03
Burpees Broad Jump 06:10 31:40 05:28 +00:42 33:10 -01:30
Running 5 05:34 37:50 05:40 -00:06 38:38 -00:48
Rowing 04:52 43:24 04:52 +00:00 44:18 -00:54
Running 6 04:48 48:16 05:31 -00:43 49:10 -00:54
Farmers Carry 01:52 53:04 02:13 -00:21 54:41 -01:37
Running 7 04:56 54:56 05:29 -00:33 56:54 -01:58
Sandbag Lunges 05:32 59:52 05:14 +00:18 01:02:23 -02:31
Running 8 06:09 01:05:24 06:08 +00:01 01:07:37 -02:13
Wall Balls 07:52 01:11:33 06:40 +01:12 01:13:45 -02:12
Roxzone 08:16 01:27:30 07:05 +01:11 01:27:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Dhilan! First off, let’s give you a massive shoutout for finishing in the top 8% overall at the London Hyrox! That's no small feat, especially with a time of 01:27:30. You’ve got a solid running profile, clocking in a total running time of 00:41:50, which is 01:50 faster than average. This puts you in a sweet spot as a runner, but we need to work a bit on your strength segments to really capitalize on that speed and make you a well-rounded Hyrox machine! 💪

Now, looking at your pacing, it seems like you might have started off a little slow with Running 1, being 01:18 slower than average. This could have put you at a disadvantage early on. However, you picked up the pace nicely during the second running segment! This shows that you have the potential to push harder from the get-go. Let's work on that strategy and get you firing on all cylinders right from the start. Remember, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” And trust me, you're inspiring everyone around you! 🏆

Segments to Improve:
  • Wall Balls: 00:07:52 (01:12 slower than average)
  • Roxzone: 00:08:16 (01:17 slower than average)
  • Burpees Broad Jump: 00:06:10 (00:43 slower than average)
  • Sandbag Lunges: 00:05:32 (00:18 slower than average)

Let’s dive into the segments where you can turn weaknesses into strengths:

  • Wall Balls: These can be a real killer if you're not managing your form and breathing. Try doing a high volume of wall balls with lighter weights, focusing on form while keeping your heart rate up. Start with 3 sets of 15 reps at a lower weight. Gradually increase the weight as your form improves. Incorporate a rest-pause strategy to build endurance. Aim for 3 sessions a week.
  • Roxzone: Spending too much time in transition can cost you valuable seconds! Practice your transitions by setting up stations at the gym. For example, practice moving quickly from the Ski Erg to the Sled Push. Time yourself and gradually decrease your transition times. Aim for 5-10 minutes of specific transition practice after your strength workouts to simulate race conditions.
  • Burpees Broad Jump: We want to speed this up! Incorporate plyometric drills into your routine. Try doing 5 sets of 10 burpee broad jumps, focusing on explosive power. Also, practice breaking down the burpee into two parts (burpee + jump) so you can master the movement before combining them. Add this into your routine 2-3 times a week.
  • Sandbag Lunges: Sandbag lunges can be tough, but they build the strength you need for the rest of the race. Focus on form—keep your torso upright and take big steps. Try 5 sets of 10 lunges on each leg with the sandbag, and incorporate a walking lunge variation to improve stability. Include this in your strength days, aiming for 2-3 times a week.
Race Strategies:

Now, let’s talk strategy! For your next race, consider these tactics:

  • Pacing: Start strong but controlled during the first run segment. Aim to hit at least a 5:30 pace to establish a solid rhythm. You don't want to blow up too early—remember, it's not a sprint, it's a marathon…or at least a sprinty marathon! 😅
  • Focus on Breathing: During intense segments like the Ski Erg and Wall Balls, focus on controlling your breathing. Inhale deeply before executing each rep to help manage your heart rate.
  • Visualize Transitions: Before the race, visualize your transitions and mentally prepare for how you’ll handle each segment. This will help you stay calm and efficient when it’s time to move.
  • Fueling: Don’t forget to hydrate and fuel properly before the race. Consider easily digestible carbs to keep your energy levels up. You want to be like a well-oiled machine, not a car that’s running on empty!
Conclusion:

Dhilan, you’re already doing fantastic, but with a few tweaks, you can take it to the next level! Remember, “The only bad workout is the one that didn’t happen.” Keep pushing yourself, stay consistent, and don’t forget to enjoy the process! We're here to make Hyrox a little less of a sweat-fest and a bit more of a personal best-fest! Now, go crush those training sessions like they owe you money! 💥

You've got this! Keep grinding, and let’s get that time down even more next race. I'm the Rox-Coach, and I believe in you!

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
Similar Athletes
Mills Greig 2022 Birmingham 01:27:01
Thomann Jannis 2024 Stuttgart 01:27:49
Honey Daniel 2024 Sydney 01:27:22
Canak Davorin 2024 Malaga 01:27:19
Clarke Rhys 2022 Birmingham 01:27:28
Pinkham Thomas 2024 Birmingham 01:27:33
Westwood Chris 2023 Glasgow 01:27:10
Cory Ryan 2022 Chicago 01:27:38
Bell Steven 2024 Brisbane 01:27:22
Matton Xavier 2024 Paris 01:27:47
Other Results from this athlete
2024 Paris Smith Richard, Popat Dhilan 01:18:03

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