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
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 O'Callaghan Alistair'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'Callaghan Alistair'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 O'Callaghan Alistair'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'Callaghan Alistair'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
10:28.
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
Alistair O'Callaghan delivered a commendable performance in the 2024 Melbourne HYROX race, finishing in the top 37% of his age group. His overall time was 01:29:43. Notably, Alistair demonstrated exceptional strength in the Ski Erg, Sled Push, Sled Pull, and Burpees Broad Jump segments, consistently outperforming the average times. However, his total running time of 00:53:50 was 09:07 slower than average, indicating a need to enhance his running capabilities. Alistair's running splits suggest he may have started the race slightly slower than the average pace. Overall, he appears to have a strong strength profile, with room for improvement in running endurance and pacing.
Segments to Improve
Running Performance: Alistair's total running time was significantly slower than average, indicating a need for improved running endurance and speed. To enhance running performance, the following strategies are recommended:
Interval Training: Incorporate high-intensity interval training (HIIT) sessions, focusing on short bursts of speed followed by recovery periods. This will improve overall speed and cardiovascular efficiency.
Long-Distance Runs: Schedule regular long-distance runs at a steady pace to build aerobic endurance.
Hill Repeats: Integrate hill workouts to build strength and power in the legs, aiding in faster flat-ground running.
Running Form Drills: Focus on form correction exercises like high knees, butt kicks, and strides to improve running efficiency.
Roxzone Transitions: Although Alistair's Roxzone time was faster than average, there is potential for further improvement in transitions between exercise zones. Suggestions include:
Transition Drills: Practice moving swiftly between exercises in training sessions to improve transition times.
Complex Training: Combine strength and running drills in a single session to simulate race conditions and enhance transition speed.
Race Strategies
Start Strategy: Begin the race at a moderate pace to prevent early fatigue. Gradually increase speed as the race progresses to maintain energy levels throughout.
Focus on Pacing: Monitor pacing during the initial running segments to avoid starting too slow. Implement pacing strategies learned in training to maintain a consistent and efficient speed.
Utilize Strength Segments: Capitalize on strength segments where Alistair excels, such as the Sled Push and Pull, to gain time and improve overall ranking.
Efficient Transitions: Practice quick transitions in training to minimize time spent in the Roxzone. Efficient transitions can significantly reduce overall race time.