Season 24/25 2024 Melbourne (4307) HYROX (3848) Men (2450) O'Rourke Matthew

O'Rourke Matthew 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 592 similar athletes.

Performance Highlights

AUS AUS Flag Men 40-44 #155020 01:54:30 198th in AG | Top 50.5% 1059th | Top 43.2%
+04:25
01:00:19
Run Total
+00:33
07:32
Avg. Lap
+00:27
06:03
Best Lap
-05:04
43:14
Workout Total
-00:38
05:24
Avg. Workout
+00:43
11:02
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 592 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 592 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire O'Rourke Matthew'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 O'Rourke Matthew'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 592 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 O'Rourke Matthew'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 O'Rourke Matthew'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 08:58. Check the detail of the improvement plan below.

07:16 Potential Improvement 81.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:16 01:00:19 to 53:03 81.0%
Sandbag Lunges 01:33 08:37 to 07:04 17.3%
Burpees Broad Jump 00:09 07:50 to 07:41 1.7%
Ski Erg 00:00 04:36 to 04:36 0.0%
Sled Push 00:00 02:40 to 02:40 0.0%
Sled Pull 00:00 05:25 to 05:25 0.0%
Rowing 00:00 05:11 to 05:11 0.0%
Farmers Carry 00:00 02:23 to 02:23 0.0%
Wall Balls 00:00 06:32 to 06:32 0.0%

Splits Time

O'Rourke Matthew Perfect Race
Splits Total Average Total
Running 1 05:47 00:00 05:37 +00:10 00:00 +00:00
Ski Erg 04:36 05:47 04:51 -00:15 05:37 +00:10
Running 2 06:03 10:23 06:13 -00:10 10:28 -00:05
Sled Push 02:40 16:26 03:47 -01:07 16:41 -00:15
Running 3 06:21 19:06 07:01 -00:40 20:28 -01:22
Sled Pull 05:25 25:27 06:42 -01:17 27:29 -02:02
Running 4 06:49 30:52 06:56 -00:07 34:11 -03:19
Burpees Broad Jump 07:50 37:41 07:53 -00:03 41:07 -03:26
Running 5 07:47 45:31 07:21 +00:26 49:00 -03:29
Rowing 05:11 53:18 05:25 -00:14 56:21 -03:03
Running 6 07:04 58:29 07:01 +00:03 01:01:46 -03:17
Farmers Carry 02:23 01:05:33 02:52 -00:29 01:08:47 -03:14
Running 7 07:18 01:07:56 07:03 +00:15 01:11:39 -03:43
Sandbag Lunges 08:37 01:15:14 07:19 +01:18 01:18:42 -03:28
Running 8 13:14 01:23:51 08:41 +04:33 01:26:01 -02:10
Wall Balls 06:32 01:37:05 09:29 -02:57 01:34:42 +02:23
Roxzone 11:02 01:54:30 10:19 +00:43 01:54:30
Based on 592 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Matthew O'Rourke demonstrated a strong performance in the 2024 Melbourne HYROX race, finishing in the top 58% overall and top 62% in his age group. His overall time was 01:54:30. Notably, Matthew excelled in strength-based exercises such as the Sled Push, Sled Pull, and Wall Balls, where he significantly outperformed the average. However, his total running time was 04:11 slower than the average, indicating a need for improvement in running efficiency. The pacing analysis suggests that Matthew started the race at a reasonably balanced pace but slowed significantly in the latter running segments, particularly Running 8. This indicates potential fatigue or endurance issues in the latter stages of the race. Overall, he has a more strength-oriented profile, and focusing on running can enhance his hybrid performance.

Segments to Improve

  • Total Running Time:

    Matthew's total running time was slower than average, indicating a need for targeted running training. To improve, incorporate interval training and tempo runs into the routine to build speed and endurance. This can include:

    • Interval Training: 400m repeats at a fast pace with equal rest intervals to build speed.
    • Tempo Runs: Sustained runs at a comfortably hard pace to improve aerobic threshold.
    • Long Runs: Weekly long runs to build endurance, gradually increasing distance.

  • Sandbag Lunges:

    This segment was significantly slower than average, suggesting a need for improved technique and strength endurance. Focus on:

    • Technique Drills: Practice lunges with a focus on form, ensuring knees don’t extend beyond toes.
    • Strength Training: Incorporate exercises like weighted step-ups and Bulgarian split squats to improve leg strength.
    • Endurance Sets: Perform high-repetition lunge sets with lighter weights to build muscular endurance.

  • Roxzone:

    Matthew took longer than average in the Roxzone, indicating room for improvement in transitions and recovery. Strategies include:

    • Transition Drills: Practice quick equipment transitions to minimize time waste.
    • Active Recovery Techniques: Implement active recovery strategies like controlled breathing to reduce Roxzone times.

Race Strategies

  • Energy Management: To avoid late-race fatigue, adopt a more conservative pace in early running segments, conserving energy for later parts of the race.
  • Compromised Running Training: Incorporate training that simulates running after strength exercises to improve transition efficiency and endurance under fatigue.
  • Focus on Form: Ensure proper technique in strength exercises to maximize efficiency and minimize energy expenditure during the race.
Similar Athletes
Anbupalam Nanmaran 2023 Melbourne 01:54:02
Searle Tom 2024 Brisbane 01:54:27
Géhanne Bertrand 2024 Bordeaux 01:54:28
Koelzer Scott 2022 Dallas 01:54:11
Cain John 2024 London 01:54:20
Lavery Scott 2024 Rimini 01:54:17
Villamizar Montes Dixon Alexander 2024 Madrid 01:54:25
Maughan Jesse 2024 Milan 01:54:43
Burke Ryan 2021 New York 01:54:08
De Jong Auke 2024 Amsterdam 01:55:00

Measure Your Performance Against Top Athletes

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