Dive into this athlete’s performance at 2023 Dallas 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.
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.
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.
This section showcases the entire Miller Dakota'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 Miller Dakota's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Miller Dakota'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.
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 Miller Dakota'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 04:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:11 | 05:24 to 04:13 | 26.0% |
| Run Total | 01:11 | 40:26 to 39:15 | 26.0% |
| Sled Push | 00:53 | 03:20 to 02:27 | 19.4% |
| Rowing | 00:29 | 05:04 to 04:35 | 10.6% |
| Farmers Carry | 00:28 | 02:21 to 01:53 | 10.3% |
| Ski Erg | 00:21 | 04:37 to 04:16 | 7.7% |
| Burpees Broad Jump | 00:00 | 03:44 to 03:44 | 0.0% |
| Sandbag Lunges | 00:00 | 04:07 to 04:07 | 0.0% |
| Wall Balls | 00:00 | 04:05 to 04:05 | 0.0% |
| Miller Dakota | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:01 | 00:00 | 04:23 -00:22 | 00:00 +00:00 |
| Ski Erg | 04:37 | 04:01 | 04:21 +00:16 | 04:23 -00:22 |
| Running 2 | 04:48 | 08:38 | 04:43 +00:05 | 08:44 -00:06 |
| Sled Push | 03:20 | 13:26 | 02:44 +00:36 | 13:27 -00:01 |
| Running 3 | 05:30 | 16:46 | 05:07 +00:23 | 16:11 +00:35 |
| Sled Pull | 05:24 | 22:16 | 04:34 +00:50 | 21:18 +00:58 |
| Running 4 | 05:14 | 27:40 | 05:06 +00:08 | 25:52 +01:48 |
| Burpees Broad Jump | 03:44 | 32:54 | 04:53 -01:09 | 30:58 +01:56 |
| Running 5 | 05:15 | 36:38 | 05:14 +00:01 | 35:51 +00:47 |
| Rowing | 05:04 | 41:53 | 04:40 +00:24 | 41:05 +00:48 |
| Running 6 | 05:04 | 46:57 | 05:07 -00:03 | 45:45 +01:12 |
| Farmers Carry | 02:21 | 52:01 | 02:03 +00:18 | 50:52 +01:09 |
| Running 7 | 04:54 | 54:22 | 05:06 -00:12 | 52:55 +01:27 |
| Sandbag Lunges | 04:07 | 59:16 | 04:43 -00:36 | 58:01 +01:15 |
| Running 8 | 05:45 | 01:03:23 | 05:34 +00:11 | 01:02:44 +00:39 |
| Wall Balls | 04:05 | 01:09:08 | 05:57 -01:52 | 01:08:18 +00:50 |
| Roxzone | 07:19 | 01:20:23 | 06:08 +01:11 | 01:20:23 |
Dakota's best running lap was 00:04:01, which was 00:15 faster than the average. This indicates that he has good speed and pacing during his running segments.
To improve the Run Total segment, Dakota needs to work on his overall fitness and transition time. By improving his fitness level, he will have more endurance and be able to maintain a faster pace throughout the race. Additionally, he should focus on reducing his transition time between exercises to minimize the time spent in the Roxzone.
For the Sled Pull segment, Dakota should focus on improving his strength and technique. Incorporating exercises such as deadlifts, squats, and sled pulls into his training routine will help build the necessary strength for this segment. He should also work on his pulling technique to maximize efficiency.
The Rowing segment was another area where Dakota lost time compared to the average. To improve his performance in this segment, he should focus on improving his rowing technique and increasing his overall cardiovascular fitness. Incorporating rowing intervals into his training routine will help improve his rowing endurance and speed.
In the Running 3 segment, Dakota should focus on improving his running endurance and speed. Incorporating interval training and hill sprints into his training routine will help improve his overall running performance. He should also work on maintaining a consistent pace throughout the race.
The Ski Erg segment also showed a slower time compared to the average. Dakota should focus on improving his technique and building his upper body strength. Incorporating exercises such as dumbbell or kettlebell presses, pull-ups, and planks into his training routine will help improve his overall upper body strength and ski erg performance.
For the Sled Push and Farmers Carry segments, Dakota should focus on improving his lower body strength and power. Incorporating exercises such as squats, lunges, and deadlifts into his training routine will help build the necessary strength for these segments. He should also work on his pushing and carrying technique to maximize efficiency.
Additionally, Dakota should prioritize efficient transitions between exercises to minimize the time spent in the Roxzone. Practicing smooth and quick transitions during his training sessions will help him improve his overall race performance.
Overall, Dakota has a strong foundation in both running and strength, as evidenced by his performance in the best running lap and segments such as Burpees Broad Jump and Sandbag Lunges. However, to improve his overall performance, he should focus on building his fitness level, improving his transition time, and targeting the specific areas of improvement mentioned above. By incorporating the suggested training strategies, exercises, and drills, Dakota can enhance his performance and continue to excel in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Alpers Maximilian | 2023 Hannover | 01:20:04 | |
| Braun Andrew | 2022 Chicago | 01:20:14 | |
| Evens Jake | 2023 Manchester | 01:20:41 | |
| Godet Andy | 2024 Marseille | 01:20:50 | |
| Mccool Bill | 2024 New York | 01:20:28 | |
| Galloway Andrew | 2023 Melbourne | 01:20:36 | |
| La Neve Pat | 2022 New York | 01:20:25 | |
| Leone Thomas | 2024 Houston | 01:20:10 | |
| Radas Eugen | 2023 München | 01:19:55 | |
| Naylor Matt | 2023 Manchester | 01:20:52 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Dallas | 01:09:51 | |
| 2024 Houston | 01:14:06 | |
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