ORourke James Hyrox Result

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.

Performance Highlights

IRL IRL Flag Men 25-29 #161022 01:18:52 104th in AG | Top 42.8% 605th | Top 34.4%
+01:30
41:12
Run Total
+00:12
05:09
Avg. Lap
+00:25
04:44
Best Lap
+00:03
33:15
Workout Total
+00:00
04:09
Avg. Workout
-01:28
04:30
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 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 ORourke James'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 ORourke James'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 ORourke James'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 ORourke James'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 05:13. Check the detail of the improvement plan below.

02:41 Potential Improvement 51.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:41 41:12 to 38:31 51.4%
Burpees Broad Jump 00:54 05:11 to 04:17 17.3%
Wall Balls 00:50 06:07 to 05:17 16.0%
Sled Pull 00:38 04:44 to 04:06 12.1%
Rowing 00:06 04:39 to 04:33 1.9%
Farmers Carry 00:04 01:54 to 01:50 1.3%
Ski Erg 00:00 04:11 to 04:11 0.0%
Sled Push 00:00 02:22 to 02:22 0.0%
Sandbag Lunges 00:00 04:07 to 04:07 0.0%

Splits Time

ORourke James Perfect Race
Splits Total Average Total
Running 1 03:02 00:00 04:20 -01:18 00:00 +00:00
Ski Erg 04:11 03:02 04:20 -00:09 04:20 -01:18
Running 2 05:08 07:13 04:38 +00:30 08:40 -01:27
Sled Push 02:22 12:21 02:41 -00:19 13:18 -00:57
Running 3 05:37 14:43 05:02 +00:35 15:59 -01:16
Sled Pull 04:44 20:20 04:27 +00:17 21:01 -00:41
Running 4 05:39 25:04 05:00 +00:39 25:28 -00:24
Burpees Broad Jump 05:11 30:43 04:42 +00:29 30:28 +00:15
Running 5 05:49 35:54 05:09 +00:40 35:10 +00:44
Rowing 04:39 41:43 04:39 +00:00 40:19 +01:24
Running 6 05:34 46:22 05:03 +00:31 44:58 +01:24
Farmers Carry 01:54 51:56 02:01 -00:07 50:01 +01:55
Running 7 05:43 53:50 05:01 +00:42 52:02 +01:48
Sandbag Lunges 04:07 59:33 04:36 -00:29 57:03 +02:30
Running 8 04:44 01:03:40 05:29 -00:45 01:01:39 +02:01
Wall Balls 06:07 01:08:24 05:46 +00:21 01:07:08 +01:16
Roxzone 04:30 01:18:52 05:58 -01:28 01:18:52
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

James ORourke performed impressively in the 2024 Dublin HYROX event, finishing in the top 22% overall and placing within the top 25% of his age group. His total running time was slightly slower than average, suggesting that he may have a stronger strength profile. His pacing appeared to start out fast, as evidenced by a running 1 time that was significantly faster than average. However, his running times generally slowed down in subsequent segments, suggesting that he may have started the race at a pace that was too intense to maintain throughout the event. His Roxzone time was faster than average, indicating efficient transitions and recovery periods.

Segments to Improve

  • Run Total: James' total running time was slower than average by 02:41. To improve this, he should focus on endurance training and pacing strategies. Incorporating longer, steady-state runs into his training regimen can enhance his cardiovascular fitness and improve his ability to maintain a consistent pace. Additionally, interval training with a focus on race-pace efforts can help him get comfortable with the pace he needs to maintain during the race.
  • Burpees Broad Jump: This segment was slower than average by 01:11. James could benefit from specific plyometric training to enhance power and speed. Exercises such as box jumps and bounding drills can be effective. He should also ensure that his burpee form is efficient, with a strong push-up and a powerful jump forward.
  • Wall Balls: James' time was slower than average by 01:04. To improve his performance in this segment, he should incorporate wall ball specific training into his routine. This could include doing high repetition sets to build muscular endurance or using a heavier ball to increase strength.
  • Sled Pull: James was slower than average by 00:50 in this segment. To improve, he should incorporate exercises that strengthen his posterior chain, such as deadlifts and kettlebell swings. Additionally, practicing the sled pull technique can help him become more efficient at this movement.

Race Strategies

James should consider implementing the following strategies to improve his race performance:

  • Pacing: James started the race fast but slowed down in later running segments. He should aim to start at a more sustainable pace and try to maintain it throughout the race. Using a heart rate monitor during training can help him find a comfortable, sustainable pace.
  • Transitions: Although James' Roxzone times were faster than average, there may still be room for improvement. Practicing efficient transitions in training can help minimize rest time during the race. This could include rehearsing the movements from running to the exercise stations and vice versa.
  • Strength Training: As his total running time was slower than average, James should consider incorporating more strength training into his regimen. This can help improve his overall fitness and performance in the strength-based segments of the race.
Similar Athletes
Rotherham Steven 2023 London 01:19:12
Anthony Clay 2023 Houston 01:18:30
Ranieri Nick 2023 Los Angeles 01:19:10
Pytlowany Christopher 2024 New York 01:19:06
Lesniak Marco 2019 Frankfurt 01:18:35
Goh Ying Jie 2024 Hong Kong 01:19:03
Untersteiner Fellin Fabian 2024 Milan 01:18:32
Del Valle Daniel 2023 Madrid 01:18:56
Castillo Rubio Joan Manel 2024 Madrid 01:18:43
De Puijsselaar Antonie 2024 Amsterdam 01:19:02

Measure Your Performance Against Top Athletes

Other Results from this athlete
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