Dive into this athlete’s performance at 2024 Chicago Navy Pier 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 Vosnos 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 Vosnos 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 Vosnos 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 Vosnos 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
04:08.
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 Vosnos competed fiercely in the HYROX Chicago Navy Pier event, finishing in the top 30% overall and the top 23% in his age group. His overall time was 01:28:55, with a commendable total running time of 00:43:53. This was 00:26 faster than the average running time, indicating his strong running profile. Dan started off well with a quick first running segment, which was 00:35 faster than average. Throughout the event, he maintained a consistent pace, though there were a few segments where he was slower than average. His best running lap time was 00:05:26, showcasing his running prowess.
Segments to Improve
Burpees Broad Jump: This was a challenging segment for Dan, as he finished 01:13 slower than the average. To improve his performance in this area, incorporating plyometric exercises such as box jumps, jump squats, and jumping lunges into his training routine could help increase power and speed. Also, practicing burpees separately, with a focus on explosive upward movement and smooth transitions, would help improve efficiency and cut down time.
Sandbag Lunges: Dan was 01:22 slower than average in this segment. To increase strength and endurance for sandbag lunges, he should focus on lower body strength training, particularly lunges and squats. Utilizing sandbags in his workouts would also familiarize him with the weight and improve his balance and coordination. It would also be beneficial to practice lunging under fatigue to mimic race conditions.
Wall Balls: Dan was 00:23 faster than average, but there is still room for improvement. More focused training on full-body exercises, particularly the squat and overhead press, could improve his wall balls performance. Additionally, improving his breathing technique during this strenuous exercise could help him maintain a steady pace and save energy.
Roxzone: Dan was 00:32 faster than average in the roxzone, but there is potential for further improvement. Working on transition efficiency and developing a strategy for recovery and breathing in the roxzone would help him save time and energy for the next segment.
Race Strategies
While Dan's running performance is strong, he could benefit from a more conservative start in the race. This would help conserve energy for the more physically demanding segments later in the race. Given his strength in running, focusing on maintaining a steady pace rather than sprinting at the start would be beneficial. Additionally, practicing runs after strength training sessions could help him better manage the physical demands of the race. Lastly, incorporating active recovery strategies such as dynamic stretching and deep breathing in the roxzone would help him transition more smoothly between segments.
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