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 Crossan Niall'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 Crossan Niall'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 Crossan Niall'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 Crossan Niall'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
05:56.
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:
Niall Crossan showed a commendable performance in the 2024 Dublin Hyrox race, finishing within the top 50% of all athletes. He demonstrated particular strength in the running segments, with a notably fast starting pace. However, his overall running time was slower than average, suggesting that his speed declined in the later stages of the race - an indicator of the need for improved endurance training. Niall performed particularly well in the Sled Push and Wall Balls segments, indicating a strong strength profile. His Roxzone time was faster than average, suggesting efficient transitions and rest periods. Considering these factors, Niall appears to be a hybrid athlete with a slightly stronger lean towards strength-based exercises.
Segments to Improve:
Run Total: Niall's total running time was slower than the average, indicating a need for improved running stamina and endurance. Incorporating longer runs into his training regimen, along with interval training to improve speed, could help boost his overall running performance. Drills such as 'Fartlek' runs, where periods of fast running are interspersed with periods of slower running, could also be beneficial.
Burpees Broad Jump: This segment was significantly slower than average, suggesting a need for improved power and speed. Incorporating more plyometric exercises, like box jumps and jump squats, could help improve explosive strength. Additionally, refining the technique of the burpee broad jump, ensuring a powerful push-off and efficient landing, could help improve performance in this segment.
Sled Pull & Farmers Carry: Although not drastically slower than average, there's room for improvement in these strength-based exercises. Incorporating more targeted strength training, particularly focusing on the lower body and grip strength, could help improve performance in these segments. Deadlifts and squats for lower body strength, along with farmer's walks and wrist curls for grip strength, could be beneficial.
Rowing: This segment was slightly slower than average. Incorporating more rowing drills into the training regimen, focusing on both speed and endurance, could be useful. Additionally, refining rowing technique, ensuring efficient power application and stroke recovery, could help enhance performance in this segment.
Race Strategies:
To improve future race performance, Niall should consider implementing the following strategies:
Pacing: While a fast start is advantageous, maintaining a consistent pace throughout the race is crucial to prevent early burnout. Niall should aim to keep a steady pace, particularly during the running segments, to conserve energy for the later stages of the race.
Transition Efficiency: Although Niall's Roxzone time was faster than average, there is always room for improvement in transition efficiency. Practicing quick and smooth transitions between exercises, perhaps as part of a circuit training routine, could help shave off valuable seconds during the race.
Strength Endurance: As the race involves a mix of strength and endurance exercises, Niall should aim to improve his strength endurance. This can be achieved by incorporating more high-intensity interval training (HIIT) and circuit training into his regimen, focusing on performing high-repetition strength exercises with minimal rest in between.