Season 24/25 2024 Manchester (1718) HYROX (1488) Men (1204) Nota Dan

Nota 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 79 similar athletes.

Performance Highlights

GBR GBR Flag Men 25-29 #80024 58:04 🥈 in AG | Top 0.8% 🥉 | Top 0.2%
+00:37
30:25
Run Total
+00:05
03:48
Avg. Lap
+00:19
03:41
Best Lap
-00:11
24:21
Workout Total
-00:02
03:02
Avg. Workout
-00:20
03:23
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 79 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 79 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Nota 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 Nota 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 79 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 Nota 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 Nota 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 01:13. Check the detail of the improvement plan below.

00:45 Potential Improvement 61.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 00:45 03:48 to 03:03 61.6%
Sled Push 00:16 01:58 to 01:42 21.9%
Farmers Carry 00:11 01:37 to 01:26 15.1%
Ski Erg 00:01 03:55 to 03:54 1.4%
Burpees Broad Jump 00:00 02:18 to 02:18 0.0%
Rowing 00:00 04:06 to 04:06 0.0%
Sandbag Lunges 00:00 03:07 to 03:07 0.0%
Wall Balls 00:00 03:32 to 03:32 0.0%
Run Total 00:00 30:25 to 30:25 0.0%

Splits Time

Nota Dan Perfect Race
Splits Total Average Total
Running 1 02:37 00:00 03:23 -00:46 00:00 +00:00
Ski Erg 03:55 02:37 03:56 -00:01 03:23 -00:46
Running 2 03:41 06:32 03:33 +00:08 07:19 -00:47
Sled Push 01:58 10:13 02:02 -00:04 10:52 -00:39
Running 3 04:00 12:11 03:44 +00:16 12:54 -00:43
Sled Pull 03:48 16:11 03:05 +00:43 16:38 -00:27
Running 4 03:54 19:59 03:45 +00:09 19:43 +00:16
Burpees Broad Jump 02:18 23:53 02:51 -00:33 23:28 +00:25
Running 5 04:00 26:11 03:49 +00:11 26:19 -00:08
Rowing 04:06 30:11 04:07 -00:01 30:08 +00:03
Running 6 04:07 34:17 03:47 +00:20 34:15 +00:02
Farmers Carry 01:37 38:24 01:31 +00:06 38:02 +00:22
Running 7 03:58 40:01 03:46 +00:12 39:33 +00:28
Sandbag Lunges 03:07 43:59 03:04 +00:03 43:19 +00:40
Running 8 04:11 47:06 04:02 +00:09 46:23 +00:43
Wall Balls 03:32 51:17 03:56 -00:24 50:25 +00:52
Roxzone 03:23 58:04 03:43 -00:20 58:04
Based on 79 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dan Nota demonstrated a commendable performance in the 2024 Manchester HYROX event, finishing in the top 5 overall and ranking 3rd in his age group. His overall time was 58:04, indicating a high level of fitness and endurance. However, there are areas where improvements can be made.

His total running time was 30:25, which is 23 seconds slower than the average for his finish time. This suggests that Dan has a hybrid athlete profile, with strengths in both running and strength exercises. However, he could benefit from focusing more on his running training to improve his overall time.

Dan started the race strong, with a running 1 time that was 45 seconds faster than average, indicating a possible tendency to start too fast. A more steady pacing strategy in the initial stages of the race might be beneficial in conserving energy for the later, more demanding segments.

Segments to Improve

  • Running: Given that Dan's total running time was slower than average, this is an area that requires focus. Incorporating speed drills such as interval training, fartlek runs, and tempo runs into his routine can help improve his pace. Strengthening exercises, particularly for the lower body and core, can also enhance running efficiency and speed.
  • Sled Pull: This segment was 46 seconds slower than average. Incorporating strength training, specifically targeting the glutes, hamstrings, and back muscles can enhance performance in this area. Additionally, practicing the sled pull with varying weights can help improve technique and speed.

Race Strategies

For better race performance, Dan should consider the following strategies:

  • Pace Management: Starting the race at a more measured pace can help conserve energy for the latter stages. This could be practiced during training runs to get a better understanding of what a sustainable pace feels like.
  • Transitions: Improving transition times can significantly improve overall time. Practicing quick transitions between running and strength exercises during training can help make these movements more efficient during the race.
  • Strength Training: Incorporating more strength training into his routine can help improve performance in strength-heavy segments like the sled pull. In addition, it can contribute to better running efficiency and speed.

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
Harrell Ash 2024 London 58:06
Lizarazu Hormilla Aitor 2023 Madrid 58:09
Mason Curtis 2024 Manchester 57:57
Vigo Del Arco Martí 2024 Poznan 57:47
Sánchez Santos Pablo 2024 Madrid 57:38
Woodman Aaron 2023 Birmingham 57:40
Levoy Guillaume 2024 Bordeaux 58:05
Aardenburg Kees 2024 Amsterdam 58:33
Brown Lawrence 2023 Glasgow 57:50
Lousa Tiago 2024 Vienna - European Championship 57:57

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Stuttgart 57:32
2024 Sports Direct HYROX London 59:50
2024 Glasgow 01:00:52
2022 Birmingham 01:04:34
2022 Manchester 01:11:06

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