Dive into this athlete’s performance at 2024 Dublin 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 Carroll Shane'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 Carroll Shane'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 Carroll Shane'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 Carroll Shane'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
06:05.
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
Shane Carroll demonstrated an impressive performance in the 2024 Dublin Hyrox race, ranking in the top 47% of all athletes and the top 45% in his age group (40-44). His overall time was 01:32:35, with a total running time of 00:45:43, making him 00:13 faster than the average participant. Notably, his best running lap was completed in 00:04:59.
Shane's performance suggests he has a strong runner profile. His running segments were generally faster than average, particularly his first and last run where he was significantly quicker than most competitors. However, his pacing shows room for improvement as he started the race fast with a 00:03:14 run, 01:34 faster than average, but lost some pace in the middle segments. His transition time in the roxzone was significantly faster than average, suggesting good overall fitness.
Segments to Improve
Burpees Broad Jump: This was the worst-performing segment for Shane, with a time of 00:07:29, which was 01:33 slower than average. To improve, Shane could incorporate more plyometric exercises into his workout routine, focusing on broad jumps and burpees. Specifically, he could practice burpee broad jumps in sets, gradually increasing the distance of the jump and the number of repetitions.
Wall Balls: Shane's wall balls segment was 01:05 slower than average. To improve, he could work on his squat form and throwing technique. Performing wall ball drills with varying weights could also help increase his strength and endurance in this area.
Farmers Carry: Shane was 00:35 slower than average in this segment. Incorporating more grip strength exercises, such as deadlifts and pull-ups, into his training could help improve his performance. Practicing the farmers carry with increasing weights could also be beneficial.
Sandbag Lunges: In this segment, Shane was 00:09 slower than average. Incorporating more lunges into his routine, particularly with added weight, will help build his lower body strength and improve his performance in this area.
Race Strategies
In future races, Shane could benefit from pacing himself more effectively. While his initial speed was impressive, it seemed to lead to slower times in later segments. Starting at a more moderate pace could help maintain stamina and result in better overall times. Additionally, focusing on recovery strategies between segments could help maintain energy levels throughout the race. Finally, incorporating more strength training into his workout routine could help improve his performance in the strength-focused segments of the race.
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