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 Flynn Graham'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 Flynn Graham'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 Flynn Graham'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 Flynn Graham'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
03:51.
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
Graham Flynn demonstrated a commendable performance in the 2024 Dublin HYROX race. Despite being in the top 46% of all athletes and the top 52% in his age group, there are areas where Flynn can improve to enhance his overall ranking.
His total running time was faster than the average, indicating a strong running profile. The strategy of starting the race at a faster pace (Running 1 was completed 01:34 faster than average) seems to have worked in his favor. However, this also suggests a likelihood of Flynn being a fast starter, which may have caused slower times in subsequent running segments due to early exhaustion.
Segments to Improve
Wall Balls: Flynn's performance in this segment was considerably slower than the average, indicating a need for strength training. Incorporating plyometric exercises, like jump squats, into his routine should help improve his power. Additionally, practicing the technique of the wall ball shot could lead to better efficiency and time in this segment.
Roxzone: Flynn's slower-than-average time in this segment suggests a need for improvement in transitions and overall fitness. High-intensity interval training (HIIT) and functional movement exercises can help boost his cardiovascular fitness and muscular endurance, which would help decrease time spent in the roxzone. Transition drills can also help reduce time wasted between exercise zones.
Sandbag Lunges: Flynn's slower time in this segment indicates a requirement for lower body strength enhancement. Including lunges and squats with weights in his regular fitness routine could help improve his performance.
Burpees Broad Jump: To improve in this segment, Flynn should work on both his burpee technique and explosive strength. Plyometric exercises like box jumps and broad jumps can be beneficial. Additionally, practicing burpees with proper form can help increase speed and efficiency.
Race Strategies
Considering Flynn's faster start and slower middle segments, it would be beneficial for him to focus on maintaining a more stable pace throughout the race. By conserving his energy in the initial stages, he could improve his performance in the middle and final segments.
Additionally, focusing on efficient transitions between zones and incorporating active recovery strategies during these transitions could help reduce time spent in the roxzone.
Lastly, Flynn might benefit from including more strength training in his routine, as his performance in strength-based segments was generally slower than average. This could balance his profile, enhancing his overall performance.