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 Mulligan 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 Mulligan 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 Mulligan 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 Mulligan 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
04:22.
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
James Mulligan delivered a commendable performance at the 2024 Melbourne HYROX event, securing an overall rank of 254, placing him in the top 14% of participants. In his age group (35-39), he ranked 55 out of 378 athletes, again placing him in the top 14%. His total running time of 38:47 was notably 38 seconds faster than the average, indicating a strong running capability, while his strength exercises showed mixed results. James demonstrated a strong pace in the initial running segments, but he might have started slightly below his potential pace, as indicated by his performance in Running 1. Overall, James exhibits a hybrid profile with strengths in both running and strength-based exercises, but with room to improve in specific strength segments.
Segments to Improve
Burpees Broad Jump: This segment was 1:10 slower than average, placing James in the 94th percentile. To improve, focus on building explosive power and endurance.
Exercises: Include plyometric exercises like box jumps, squat jumps, and burpee variations in training.
Technique: Work on maintaining a steady pace and proper form to reduce fatigue during the race.
Sandbag Lunges: This segment was 1:04 slower than average, ranking James in the 95th percentile. Focus on lower body strength and endurance.
Exercises: Incorporate weighted lunges, squats, and step-ups into the routine.
Technique: Practice maintaining balance and proper form to enhance efficiency and speed.
Roxzone: With a time 16 seconds slower than average, improving transition efficiency is crucial.
Drills: Conduct transition drills to practice moving quickly between exercise zones without losing momentum.
Overall Fitness: Engage in high-intensity interval training (HIIT) to improve cardiovascular endurance and recovery speed.
Race Strategies
Pacing Strategy: Consider starting the race at a slightly faster pace to match his strong running capacity, while ensuring energy conservation for later segments.
Transition Efficiency: Focus on minimizing rest time during transitions by preparing mentally for the next segment as the current one concludes.
Compromised Running: Practice running immediately after strength exercises to adapt to fatigue and enhance performance in running segments following strength-based activities.