Season 24/25 2024 Cape Town (511) HYROX (394) Men (247) Vos Daniel

Vos Daniel Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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 390 similar athletes.

Performance Highlights

RSA RSA Flag Men 35-39 #113017 02:01:23 42nd in AG | Top 95.5% 238th | Top 96.4%
+03:33
01:02:19
Run Total
+00:26
07:47
Avg. Lap
+01:02
06:51
Best Lap
-01:06
50:15
Workout Total
-00:09
06:16
Avg. Workout
-02:19
08:53
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

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 390 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 390 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Vos Daniel'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 Vos Daniel'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 390 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 Vos Daniel'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 Vos Daniel'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 12:28. Check the detail of the improvement plan below.

07:28 Potential Improvement 59.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:28 01:02:19 to 54:51 59.9%
Burpees Broad Jump 02:38 10:44 to 08:06 21.1%
Sandbag Lunges 01:23 08:50 to 07:27 11.1%
Sled Pull 00:42 07:44 to 07:02 5.6%
Ski Erg 00:17 05:14 to 04:57 2.3%
Sled Push 00:00 02:31 to 02:31 0.0%
Rowing 00:00 05:27 to 05:27 0.0%
Farmers Carry 00:00 02:09 to 02:09 0.0%
Wall Balls 00:00 07:36 to 07:36 0.0%

Splits Time

Vos Daniel Perfect Race
Splits Total Average Total
Running 1 07:12 00:00 05:53 +01:19 00:00 +00:00
Ski Erg 05:14 07:12 04:57 +00:17 05:53 +01:19
Running 2 06:51 12:26 06:24 +00:27 10:50 +01:36
Sled Push 02:31 19:17 04:02 -01:31 17:14 +02:03
Running 3 07:29 21:48 07:14 +00:15 21:16 +00:32
Sled Pull 07:44 29:17 07:14 +00:30 28:30 +00:47
Running 4 07:37 37:01 07:15 +00:22 35:44 +01:17
Burpees Broad Jump 10:44 44:38 08:27 +02:17 42:59 +01:39
Running 5 08:04 55:22 07:46 +00:18 51:26 +03:56
Rowing 05:27 01:03:26 05:33 -00:06 59:12 +04:14
Running 6 07:48 01:08:53 07:23 +00:25 01:04:45 +04:08
Farmers Carry 02:09 01:16:41 02:57 -00:48 01:12:08 +04:33
Running 7 08:00 01:18:50 07:23 +00:37 01:15:05 +03:45
Sandbag Lunges 08:50 01:26:50 07:53 +00:57 01:22:28 +04:22
Running 8 09:22 01:35:40 09:32 -00:10 01:30:21 +05:19
Wall Balls 07:36 01:45:02 10:18 -02:42 01:39:53 +05:09
Roxzone 08:53 02:01:23 11:12 -02:19 02:01:23
Based on 390 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Daniel Vos, competing in the 2024 Cape Town HYROX event, demonstrated a balanced performance with strengths in strength-based exercises and areas for improvement in running and certain functional exercises. Daniel ranked 238th overall and 42nd in his age group (35-39). His overall time was 02:01:23, with a total running time of 01:02:19, which was 03:14 slower than average, indicating a need for improvement in running endurance. Notably, Daniel excelled in strength events like the Sled Push, Farmers Carry, and Wall Balls, showing a strong profile in strength-based performance. However, the running segments suggest he might have started too fast, particularly in the first segment, impacting his endurance throughout the race.

Segments to Improve

  • Running Segments: Daniel's running times were consistently slower than average. To improve, he should focus on building running endurance and speed. Specific exercises include interval training to enhance speed and tempo runs to boost endurance. Incorporating hill sprints can also help build strength and speed simultaneously.
  • Burpees Broad Jump: With a time significantly slower than average, enhancing explosive power and endurance is key. Implementing plyometric drills like box jumps and explosive push-ups can improve power. Additionally, practicing high-intensity interval training (HIIT) that includes burpees can build endurance specific to this exercise.
  • Sandbag Lunges: Daniel's time in this segment suggests a need for improvement in leg endurance and stability. Exercises such as weighted lunges, step-ups, and single-leg squats will enhance balance and strengthen his lower body.
  • Sled Pull: His performance in the sled pull was slightly below average, indicating room for improvement in upper body and core strength. Training with sled drags and resisted sprints can increase pulling power and endurance.
  • Ski Erg: To improve his time on the Ski Erg, focusing on technique and upper body strength will be beneficial. Incorporating rowing exercises and lat pulldowns can improve efficiency and power in this segment.

Race Strategies

  • Pacing: Daniel should focus on maintaining a consistent pace throughout the race. Avoid starting too fast to conserve energy for later segments. Implementing a structured race plan with designated split times will ensure even pacing.
  • Transition Efficiency: Improving transition times can contribute significantly to overall performance. Practicing quick transitions between exercises during training sessions will enhance speed and efficiency in the roxzone.
  • Compromised Running Drills: To better handle the transition from strength exercises to running, Daniel should incorporate brick workouts into his routine—combining strength exercises with immediate follow-up runs to simulate race conditions.
  • Focus on Strength-Endurance Balance: Given his strong performance in strength segments, Daniel should continue to build strength while focusing on endurance to balance his overall performance. Integrating hybrid workouts that combine both elements will be crucial.
Similar Athletes
Zoeter David 2023 Amsterdam 02:01:37
Tulseja Mandeep 2023 Hong Kong 02:00:57
Camacho Bustillo Manuel 2024 Mexico City 02:00:58
Rossa Christian 2022 Essen 02:01:39
Roth Clausen Nielsen Per 2024 Copenhagen 02:00:54
Pietruska Markus 2019 Leipzig 02:01:21
Ng Nicholas 2024 Singapore National Stadium 02:01:31
Donnell Ian 2023 Dublin 02:01:38
Houssos Nick 2023 Melbourne 02:01:17
Dave Dave 2024 Manchester 02:01:49

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