Dive into this athlete’s performance at 2024 Glasgow 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.
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 Simpson 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 Simpson 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 Simpson 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 Simpson 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
05:32.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dan Simpson's performance at the 2024 Glasgow HYROX race places him in the top 81% overall and top 85% within his age group, which is a commendable achievement. A closer look at Dan's performance metrics reveals that his total running time was 04:43 faster than the average, indicating a stronger inclination towards running. This suggests that Dan has a runner's profile, excelling in speed and endurance during running segments. However, this advantage in running seems somewhat offset by challenges faced in several strength-based and technique-specific events. His pacing started strong but showed inconsistency, with a significant slowdown in mid-race events like the Sled Pull and Burpees Broad Jump before picking up speed again in the final running segments. This pattern suggests potential issues with stamina maintenance or pacing strategy across the varied demands of HYROX events.
Segments to Improve:
Sled Pull: With a performance significantly slower than average, focusing on lower body strength and endurance is crucial. Specific exercises like deadlifts, kettlebell swings, and weighted squats will build the necessary muscle groups. Additionally, incorporating sled pull drills twice a week, gradually increasing the weight, will help Dan adapt to the resistance and improve his technique and stamina for this event.
Wall Balls: To address the slower performance here, Dan should work on explosive power and coordination. Exercises such as thrusters, medicine ball slams, and squat jumps will enhance power. Practicing wall balls with a focus on form—keeping a fluid motion and driving through the legs—will make this segment more efficient. Incorporating these exercises into circuit training will also help with endurance.
Burpees Broad Jump: This segment requires both strength and agility. Plyometric exercises like box jumps, broad jumps, and burpees will improve explosive power, while agility drills can enhance coordination and speed. Integrating a routine that combines these elements, focusing on swift, accurate movements, can significantly improve performance in this area.
Farmers Carry: Grip strength and core stability are critical here. Incorporating grip strength exercises like dead hangs and farmer's walks with progressively heavier weights can help. Also, core-strengthening exercises, such as planks and Russian twists, will improve overall stability, making the carry easier.
Race Strategies:
Improved Pacing: Given Dan's strong start and finish but mid-race slowdown, working on a consistent pacing strategy is essential. Interval training that mimics the race's varied intensity can help Dan maintain a more consistent pace throughout. This should include running intervals followed by strength exercises to simulate race conditions.
Transition Efficiency: The Roxzone time indicates room for improvement in transitions. Practice quick, efficient movements between exercises and running segments during training sessions. This includes setting up mock transition zones to minimize rest time and enhance fluidity between race segments.
Stamina and Endurance Training: To support his running strength and improve on strength-based segments, Dan should focus on high-intensity interval training (HIIT) and endurance running. Combining these with strength training will help build a more balanced athlete profile, capable of sustaining effort across all HYROX events.
Mental Preparation: The variation in performance suggests potential mental fatigue during challenging segments. Incorporating mental resilience training, such as visualization techniques and stress management exercises, can help Dan maintain focus and determination throughout the race.
By addressing these specific areas and implementing the suggested strategies, Dan Simpson can expect to see significant improvements in his HYROX race performance, turning identified weaknesses into strengths and achieving a more balanced and resilient athletic profile.
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