Brack Daniel Brack Hyrox Result

Dive into this athlete’s performance at 2024 Marseille 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.

Performance Highlights

POR POR Flag Men 30-34 #81030 01:24:21 230th in AG | Top 59.6% 816th | Top 55.4%
-00:51
41:19
Run Total
-00:06
05:10
Avg. Lap
-00:19
04:10
Best Lap
+00:47
36:20
Workout Total
+00:06
04:32
Avg. Workout
+00:08
06:48
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 Brack Daniel Brack's 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 Brack Daniel Brack 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 Brack Daniel Brack’s 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 Brack Daniel Brack'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 05:19. Check the detail of the improvement plan below.

04:45 Potential Improvement 89.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 04:45 07:24 to 02:39 89.3%
Ski Erg 00:16 04:37 to 04:21 5.0%
Run Total 00:10 41:19 to 41:09 3.1%
Rowing 00:08 04:50 to 04:42 2.5%
Sled Pull 00:00 04:13 to 04:13 0.0%
Burpees Broad Jump 00:00 04:04 to 04:04 0.0%
Farmers Carry 00:00 02:01 to 02:01 0.0%
Sandbag Lunges 00:00 04:12 to 04:12 0.0%
Wall Balls 00:00 04:59 to 04:59 0.0%

Splits Time

Brack Daniel Brack Perfect Race
Splits Total Average Total
Running 1 05:36 00:00 04:33 +01:03 00:00 +00:00
Ski Erg 04:37 05:36 04:25 +00:12 04:33 +01:03
Running 2 04:10 10:13 04:54 -00:44 08:58 +01:15
Sled Push 07:24 14:23 02:52 +04:32 13:52 +00:31
Running 3 04:37 21:47 05:20 -00:43 16:44 +05:03
Sled Pull 04:13 26:24 04:51 -00:38 22:04 +04:20
Running 4 04:31 30:37 05:19 -00:48 26:55 +03:42
Burpees Broad Jump 04:04 35:08 05:12 -01:08 32:14 +02:54
Running 5 04:44 39:12 05:29 -00:45 37:26 +01:46
Rowing 04:50 43:56 04:47 +00:03 42:55 +01:01
Running 6 06:33 48:46 05:20 +01:13 47:42 +01:04
Farmers Carry 02:01 55:19 02:08 -00:07 53:02 +02:17
Running 7 04:21 57:20 05:19 -00:58 55:10 +02:10
Sandbag Lunges 04:12 01:01:41 04:59 -00:47 01:00:29 +01:12
Running 8 06:51 01:05:53 05:54 +00:57 01:05:28 +00:25
Wall Balls 04:59 01:12:44 06:19 -01:20 01:11:22 +01:22
Roxzone 06:48 01:24:21 06:40 +00:08 01:24:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Daniel, you made a solid showing at the 2024 Marseille Hyrox competition! Finishing with an overall time of 01:24:21 puts you in the top 54% of a fierce field of 1,504 athletes, and top 55% in your age group. That's no small feat! Your total running time of 00:41:19 indicates you're more of a runner, outperforming the average by 00:52. However, it seems like you might have started off a bit too slow on your first run, which may have set the tone for the rest of your performance. But hey, even the best athletes have their off days, right? Remember, it’s not about how you start, but how you finish—unless you’re a sprinter, then it’s all about the start! 💪

Now, looking at your overall profile, you clearly excel in running, but we need to dial in some strength work to balance that out. You’re like a marathon runner who decided to moonlight as a weightlifter—let's make sure both sides of you get the attention they deserve!

Segments to Improve:

While you had some impressive splits, the Sled Push really stands out as an area needing attention. Clocking in at 00:07:24, you were a staggering 04:32 slower than average, which is definitely where we can find some gold to mine for improvement. Here’s the plan:

  • Strength Training for the Sled Push: Incorporate heavy sled drags and pushes into your weekly regimen. Start with lighter weights to focus on form, then gradually increase the load. Aim for 4-5 sets of 20-30 meters, resting as needed to maintain form.
  • Leg Strength Exercises: Squats (back and front), lunges, and deadlifts should be your new best friends. These will build overall leg strength, which is crucial for the sled push. Consider doing 3-4 sets of 8-12 reps for these exercises.
  • Plyometric Work: Incorporate box jumps and broad jumps to enhance explosive power. This will help you generate the necessary force for that sled. 3-4 sets of 8-10 reps will do the trick.
  • Technique Correction: Ensure that when you're pushing the sled, your body is low, and you're using your legs and hips effectively. Practice pushing with a forward lean to engage more muscle groups and improve your efficiency.

For the transition times, your Roxzone was 00:06:48, which is slightly slower than average by 00:13. This could indicate a bit of resting on your part. To improve this segment, consider the following:

  • Practice Quick Transitions: Set up a mini-Hyrox course in your gym or yard. Time yourself during transitions between exercises and work on getting in and out of each station efficiently.
  • Overall Fitness Improvement: Start incorporating more metabolic conditioning workouts. Include circuits that combine running with strength exercises to improve your overall fitness and ability to transition smoothly.
Race Strategies:

Now, let’s talk strategy! In Hyrox, pacing is everything. Here are some race-day tips to help you out:

  • Controlled Start: Start your first run at a pace that feels comfortable, not too aggressive. Remember, it’s a long race, not a sprint to the finish line. You don’t want to burn out right away!
  • Segment Focus: Mentally break the race into segments. Focus on one exercise at a time and set mini-goals for each segment to boost your morale.
  • Stay Hydrated: Don’t underestimate the power of hydration. Make sure you’re well-hydrated before and during the race to keep your energy levels high.
  • Mindset: Keep a positive mental attitude. As David Goggins says, “You are not going to die. You are going to get better.” Embrace the challenge—every rep, every run, every push is an opportunity to improve!
Conclusion:

Daniel, remember that every competition is just a stepping stone to your next triumph. The key is to learn from this experience and build on it. Embrace the grind, work on that sled push, and you’ll be well on your way to smashing your next Hyrox. You’ve got the running down, now let’s get that strength up to par, and who knows? Next time you might just find yourself in the top 30%—and I won’t even need to remind you how to celebrate that success! Keep pushing, keep striving, and keep showing up. The best is yet to come! 💥

This is Rox-Coach, signing off and ready to help you conquer your next challenge! 🏆

Similar Athletes
Smith Gary 2023 Melbourne 01:24:45
Zeidler Alex 2019 Hamburg 01:24:07
Young Rory 2023 Paris 01:24:16
Jones Stuart 2023 Glasgow 01:24:35
Wareing Andrew 2023 Glasgow 01:24:46
Van Delft Jeffrey 2024 Maastricht 01:24:20
Paul Weston 2023 Anaheim 01:24:44
Vona Francesco 2024 Madrid 01:23:53
Van Der Woude Rudie 2023 Amsterdam 01:24:45
Del Zotto Daniele 2024 Turin 01:24:05

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