Dive into this athlete’s performance at 2023 Dubai 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.
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.
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.
This section showcases the entire Power Murphy 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 Power Murphy Shane's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Power Murphy 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.
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 Power Murphy 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 08:07. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 03:06 | 08:51 to 05:45 | 38.2% |
| Farmers Carry | 01:51 | 03:49 to 01:58 | 22.8% |
| Sled Pull | 01:29 | 05:55 to 04:26 | 18.3% |
| Sandbag Lunges | 01:04 | 05:41 to 04:37 | 13.1% |
| Ski Erg | 00:23 | 04:42 to 04:19 | 4.7% |
| Rowing | 00:08 | 04:48 to 04:40 | 1.6% |
| Sled Push | 00:06 | 02:41 to 02:35 | 1.2% |
| Burpees Broad Jump | 00:00 | 04:23 to 04:23 | 0.0% |
| Run Total | 00:00 | 34:50 to 34:50 | 0.0% |
| Power Murphy Shane | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:39 | 00:00 | 04:29 -00:50 | 00:00 +00:00 |
| Ski Erg | 04:42 | 03:39 | 04:24 +00:18 | 04:29 -00:50 |
| Running 2 | 04:16 | 08:21 | 04:51 -00:35 | 08:53 -00:32 |
| Sled Push | 02:41 | 12:37 | 02:51 -00:10 | 13:44 -01:07 |
| Running 3 | 04:26 | 15:18 | 05:15 -00:49 | 16:35 -01:17 |
| Sled Pull | 05:55 | 19:44 | 04:45 +01:10 | 21:50 -02:06 |
| Running 4 | 04:17 | 25:39 | 05:14 -00:57 | 26:35 -00:56 |
| Burpees Broad Jump | 04:23 | 29:56 | 05:02 -00:39 | 31:49 -01:53 |
| Running 5 | 04:31 | 34:19 | 05:23 -00:52 | 36:51 -02:32 |
| Rowing | 04:48 | 38:50 | 04:45 +00:03 | 42:14 -03:24 |
| Running 6 | 04:33 | 43:38 | 05:16 -00:43 | 46:59 -03:21 |
| Farmers Carry | 03:49 | 48:11 | 02:08 +01:41 | 52:15 -04:04 |
| Running 7 | 04:25 | 52:00 | 05:15 -00:50 | 54:23 -02:23 |
| Sandbag Lunges | 05:41 | 56:25 | 04:54 +00:47 | 59:38 -03:13 |
| Running 8 | 04:47 | 01:02:06 | 05:46 -00:59 | 01:04:32 -02:26 |
| Wall Balls | 08:51 | 01:06:53 | 06:15 +02:36 | 01:10:18 -03:25 |
| Roxzone | 07:27 | 01:23:03 | 06:30 +00:57 | 01:23:03 |
Based on his splits analysis, Shane performed exceptionally well in the running segments, consistently outperforming the average time. His best running lap was completed in just 00:03:39, which was 00:42 faster than the average time. This indicates that he has a strong running profile and should continue to focus on improving his running abilities.
To improve performance in the Wall Balls segment, Shane should focus on improving his strength and endurance. Incorporating exercises such as squats, lunges, and wall sits into his training routine can help build the necessary lower body strength for this segment. Additionally, practicing wall ball shots with proper form and technique will improve efficiency during the race.
In the Farmers Carry segment, Shane should work on improving his grip strength and overall upper body strength. Exercises such as farmer's walks, deadlifts, and kettlebell swings can help build strength in the muscles used during this segment. Additionally, practicing proper form and technique during the carry will enhance efficiency and reduce time lost.
To improve performance in the Roxzone segment, Shane should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts into his training routine will improve cardiovascular endurance and help reduce the time spent in the transition zones. Additionally, practicing quick and efficient transitions during training will improve overall race performance.
In the Sandbag Lunges segment, Shane should focus on improving his lower body strength and stability. Exercises such as lunges, squats, and step-ups can help build strength in the muscles used during this segment. Additionally, practicing proper form and technique during lunges will enhance efficiency and reduce time lost.
To improve performance in the Sled Pull segment, Shane should focus on improving his overall strength and technique. Incorporating exercises such as deadlifts, sled pushes or pulls, and rows into his training routine will help build the necessary strength for this segment. Additionally, practicing proper form and technique during the sled pull will enhance efficiency and reduce time lost.
In the Ski Erg segment, Shane should work on improving his overall cardiovascular endurance and technique. Incorporating exercises such as rowing, cycling, and stair climbing into his training routine will improve cardiovascular fitness and prepare him for the demands of the Ski Erg. Additionally, practicing proper technique and pacing during training will enhance efficiency and reduce time lost.
By implementing these strategies and focusing on the identified areas for improvement, Shane Power Murphy can enhance his performance in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Loveday Glyn | 2024 Glasgow | 01:22:41 | |
| Maher Ken | 2024 Dublin | 01:23:05 | |
| Reeker Christoph | 2022 München | 01:22:56 | |
| Loc Ternat | 2023 Malmö | 01:23:16 | |
| Giertz Heiko | 2024 Berlin | 01:22:41 | |
| Krekelberg Guy | 2024 Maastricht | 01:23:14 | |
| Ryan Declan | 2024 Manchester | 01:23:28 | |
| Woito Marcus | 2022 München | 01:22:57 | |
| Gray Jed | 2024 Melbourne | 01:23:06 | |
| Charles Paul | 2024 Sports Direct HYROX London | 01:23:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Dublin | 01:11:43 | |
| 2023 Glasgow | 01:32:22 | |
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