Stones Dan Hyrox Result

Dive into this athlete’s performance at 2023 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 493 similar athletes.

Performance Highlights

AUS Flag Stones Dan Men 50-54 #144031 01:57:49 26th in AG | Top 86.7% 496th | Top 92.4%
+09:06
01:06:00
Run Total
+01:09
08:15
Avg. Lap
+01:12
06:48
Best Lap
-06:34
43:29
Workout Total
-00:49
05:26
Avg. Workout
-02:27
08:25
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 493 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 493 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 493 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 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 his 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 16:26. Check the detail of the improvement plan below.

11:48 Potential Improvement 71.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 11:48 (From 01:06:00 to 54:12) 71.8%
BBJ 04:14 (From 12:12 to 07:58) 25.8%
Rowing 00:23 (From 05:50 to 05:27) 2.3%
Ski Erg 00:01 (From 04:57 to 04:56) 0.1%
Sled Push 00:00 (From 01:38 to 01:38) 0.0%
Sled Pull 00:00 (From 02:44 to 02:44) 0.0%
Farmers Carry 00:00 (From 02:30 to 02:30) 0.0%
Sandbag Lunges 00:00 (From 07:12 to 07:12) 0.0%
Wall Balls 00:00 (From 06:26 to 06:26) 0.0%

Splits Time

Stones Dan Perfect Race
Splits Total Average Total
Running 1 07:08 00:00 05:31 +01:37 00:00 +00:00
Ski Erg 04:57 07:08 04:54 +00:03 05:31 +01:37
Running 2 06:48 12:05 06:17 +00:31 10:25 +01:40
Sled Push 01:38 18:53 03:55 -02:17 16:42 +02:11
Running 3 07:19 20:31 07:06 +00:13 20:37 -00:06
Sled Pull 02:44 27:50 07:02 -04:18 27:43 +00:07
Running 4 07:34 30:34 07:05 +00:29 34:45 -04:11
Burpees Broad Jump 12:12 38:08 08:13 +03:59 41:50 -03:42
Running 5 09:09 50:20 07:27 +01:42 50:03 +00:17
Rowing 05:50 59:29 05:30 +00:20 57:30 +01:59
Running 6 08:11 01:05:19 07:09 +01:02 01:03:00 +02:19
Farmers Carry 02:30 01:13:30 02:54 -00:24 01:10:09 +03:21
Running 7 07:58 01:16:00 07:17 +00:41 01:13:03 +02:57
Sandbag Lunges 07:12 01:23:58 07:45 -00:33 01:20:20 +03:38
Running 8 11:57 01:31:10 09:02 +02:55 01:28:05 +03:05
Wall Balls 06:26 01:43:07 09:50 -03:24 01:37:07 +06:00
Roxzone 08:25 01:57:49 10:52 -02:27 01:57:49
Based on 493 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dan Stones had a decent performance in the Hyrox race in Melbourne 2023, finishing in the top 64% of 767 athletes overall. In his age group (50-54), he placed in the top 76% of 34 athletes. His overall time was 01:57:49, with a total running time of 01:06:00, which was 11 minutes slower than the average. This indicates that Dan may need to focus on improving his overall fitness and transition time. His best running lap was 00:06:48.

Segments to Improve


1. Run Total:
Dan's total running time was 01:06:00, which was 11 minutes slower than the average. To improve this segment, Dan should focus on improving his overall fitness and his transition time. Incorporating interval training, such as sprints and hill repeats, can help improve his running speed and endurance. Additionally, working on his running form and technique, such as maintaining proper posture and foot strike, can also contribute to better performance.

2. Burpees Broad Jump:
Dan took 00:12:12 to complete this segment, which was 04:28 slower than the average. To improve his performance in this segment, Dan can focus on building strength and explosiveness. He can incorporate exercises such as burpees, broad jumps, and plyometric exercises to enhance his power and agility. It is also important for Dan to practice proper form and technique during the burpees and broad jumps to optimize his performance and minimize time wasted.

3. Running 8:
Dan's time for this segment was 00:11:57, which was 02:56 slower than the average. To improve his performance in running 8, Dan should focus on improving his endurance and pacing. Incorporating long-distance runs and tempo runs into his training routine can help improve his endurance and allow him to maintain a steady pace throughout the race. Additionally, working on mental strategies, such as positive self-talk and visualization, can help Dan stay focused and maintain a strong pace during this segment.

4. Running 5:
Dan's time for this segment was 00:09:09, which was 01:48 slower than the average. To improve his performance in running 5, Dan should focus on increasing his running speed and efficiency. Incorporating interval training, such as fartlek runs and speed workouts, can help improve Dan's running speed. Additionally, working on proper running form, such as maintaining a slight forward lean and engaging his core, can help improve his running efficiency and reduce time lost during this segment.

Strategies


1. Pacing:
Dan should focus on maintaining a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early in the race. By pacing himself appropriately, Dan can ensure that he has enough energy and endurance to perform well in all segments.

2. Transition Time:
Dan should work on improving his transition time between segments. This can be achieved through practicing quick and efficient transitions during training sessions. By minimizing the time spent in the roxzone, Dan can save valuable seconds and maintain momentum throughout the race.

3. Mental Preparation:
Dan should focus on mental strategies to stay focused and motivated during the race. This can include positive self-talk, visualization of successful performance, and setting specific goals for each segment. By maintaining a positive mindset and staying mentally engaged, Dan can enhance his performance and push through any challenges during the race.

In conclusion, Dan Stones had a solid performance in the Hyrox race in Melbourne 2023. To improve his overall performance, Dan should focus on improving his total running time, specifically in segments such as Run Total, Burpees Broad Jump, Running 8, and Running 5. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and form corrections, Dan can enhance his performance in these areas. Additionally, implementing race strategies such as pacing, efficient transitions, and mental preparation can contribute to better overall performance in future races.

Similar Athletes
Yeo Ian 2023 Singapore 01:57:51
Chan Kwok Keung Ricky 2023 Hong Kong 01:57:54
Ridout David 2024 World Championships Nice 01:58:16
Riedel Eric 2022 Bremen 01:58:19
Leffler Shawn 2022 New York 01:57:43
Raja Dipak 2023 London 01:58:01
Diop Thomas 2024 Paris 01:57:26
Weßling Daniel 2018 Essen 01:57:23
Nijhawan Par 2024 Toronto 01:58:16
Driskell Joseph 2023 Barcelona 01:57:52

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download