Dainton Dan Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 354 similar athletes.

Performance Highlights

AUS AUS Flag Men 40-44 #191015 01:30:14 11th in AG | Top 34.4% 119th | Top 36.5%
-00:22
41:52
Run Total
-00:01
05:14
Avg. Lap
+00:25
04:45
Best Lap
+00:46
42:07
Workout Total
+00:05
05:15
Avg. Workout
-00:30
06:20
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 Pro 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 354 athletes with similar finish time in Hyrox Pro 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 354 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Dainton 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 Dainton 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 354 athletes with similar finish time in Hyrox Pro 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 Dainton 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 Pro 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 Dainton 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 03:11. Check the detail of the improvement plan below.

01:22 Potential Improvement 42.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:22 08:13 to 06:51 42.9%
Sandbag Lunges 00:48 06:15 to 05:27 25.1%
Burpees Broad Jump 00:23 05:12 to 04:49 12.0%
Run Total 00:18 41:52 to 41:34 9.4%
Ski Erg 00:14 04:32 to 04:18 7.3%
Rowing 00:06 04:46 to 04:40 3.1%
Sled Push 00:00 03:32 to 03:32 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%
Wall Balls 00:00 07:20 to 07:20 0.0%

Splits Time

Dainton Dan Perfect Race
Splits Total Average Total
Running 1 04:38 00:00 04:22 +00:16 00:00 +00:00
Ski Erg 04:32 04:38 04:19 +00:13 04:22 +00:16
Running 2 04:45 09:10 04:42 +00:03 08:41 +00:29
Sled Push 03:32 13:55 04:06 -00:34 13:23 +00:32
Running 3 05:11 17:27 05:21 -00:10 17:29 -00:02
Sled Pull 08:13 22:38 07:25 +00:48 22:50 -00:12
Running 4 05:20 30:51 05:21 -00:01 30:15 +00:36
Burpees Broad Jump 05:12 36:11 04:56 +00:16 35:36 +00:35
Running 5 05:20 41:23 05:30 -00:10 40:32 +00:51
Rowing 04:46 46:43 04:44 +00:02 46:02 +00:41
Running 6 05:20 51:29 05:20 +00:00 50:46 +00:43
Farmers Carry 02:17 56:49 02:31 -00:14 56:06 +00:43
Running 7 05:18 59:06 05:25 -00:07 58:37 +00:29
Sandbag Lunges 06:15 01:04:24 05:40 +00:35 01:04:02 +00:22
Running 8 06:02 01:10:39 06:02 +00:00 01:09:42 +00:57
Wall Balls 07:20 01:16:41 07:40 -00:20 01:15:44 +00:57
Roxzone 06:20 01:30:14 06:50 -00:30 01:30:14
Based on 354 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dan Dainton demonstrated a commendable performance in the 2024 Melbourne Hyrox race, finishing with an overall time of 01:30:14. His performance places him in the top 61% overall, and top 47% in his age group, showcasing a strong competitive edge. Notably, Dan's total running time was 00:41:52, which was 00:29 faster than average, highlighting his proficiency as a runner. His pacing strategy started slightly slower than average in the initial running segments, indicating a conservative start. However, he maintained a consistent pace in subsequent segments, balancing strength and endurance, which aligns with a hybrid athlete profile.

Segments to Improve

  • Sled Pull (00:08:13) - 00:42 slower than average:
    • Training Strategy: Focus on building upper body and core strength. Incorporate exercises like bent-over rows, sled drags, and rope pulls to improve pulling power.
    • Form Correction: Ensure a strong stance with feet shoulder-width apart and maintain a low center of gravity to maximize leverage during pulls.
  • Sandbag Lunges (00:06:15) - 00:37 slower than average:
    • Training Strategy: Enhance leg strength and stability with exercises such as weighted lunges, step-ups, and Bulgarian split squats.
    • Form Correction: Focus on maintaining an upright posture and controlled movements to improve efficiency and reduce fatigue.
  • Burpees Broad Jump (00:05:12) - 00:16 slower than average:
    • Training Strategy: Improve explosive power and endurance with plyometric exercises like box jumps and kettlebell swings.
    • Form Correction: Work on minimizing transition time between the burpee and the jump to enhance speed and fluidity.
  • Roxzone (00:06:20) - 00:23 faster than average:
    • Training Strategy: While Dan performed well here, further enhancement can be achieved by practicing efficient transitions in training setups to reduce rest times further.
    • Form Correction: Focus on quick and deliberate movements when transitioning between zones to maintain momentum.

Race Strategies

  • Start at a Comfortable Pace: Begin the race with a balanced pace that allows for a strong finish. Gradually increase speed after the initial segments to conserve energy.
  • Efficient Transitions: Practice quick transitions between exercises to minimize time spent in the Roxzone. Streamline the process by rehearsing equipment handling and positioning.
  • Compromised Running Scenarios: Include compromised running drills where running follows a high-intensity exercise in training. This will help simulate race conditions and improve recovery and transition into running segments.
Similar Athletes
Arthemise Ludovic 2024 Marseille 01:29:46
Hernandez Michael 2022 Los Angeles 01:30:29
John Spencer 2024 Fort Lauderdale 01:30:08
Bragg Connor 2023 London 01:29:51
鄂 泽翔 2024 Beijing 01:30:21
Dancau Max 2023 Hamburg 01:29:58
King Tarail 2024 Anaheim 01:30:07
Hedrich Christian 2019 Hamburg 01:29:48
Carmina Riccardo 2022 Essen 01:30:27
Zago Emanuele 2023 Milan 01:30:10

Measure Your Performance Against Top Athletes

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