Season 24/25 2024 Sydney (1237) HYROX (1058) Men (695) O'Meara Joseph

O'Meara Joseph Hyrox Result

Dive into this athlete’s performance at 2024 Sydney 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.

Performance Highlights

AUS AUS Flag Men 35-39 #112040 01:25:44 70th in AG | Top 55.1% 412th | Top 59.3%
-01:55
40:44
Run Total
-00:14
05:05
Avg. Lap
+00:20
04:54
Best Lap
+03:01
39:16
Workout Total
+00:23
04:54
Avg. Workout
-01:04
05:48
Roxzone

Race Summary

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'Meara Joseph'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'Meara Joseph'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'Meara Joseph'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'Meara Joseph'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 05:25. Check the detail of the improvement plan below.

02:23 Potential Improvement 44.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 02:23 07:13 to 04:50 44.0%
Wall Balls 01:01 07:04 to 06:03 18.8%
Farmers Carry 00:52 02:55 to 02:03 16.0%
Burpees Broad Jump 00:35 05:35 to 05:00 10.8%
Sled Pull 00:21 04:59 to 04:38 6.5%
Ski Erg 00:07 04:30 to 04:23 2.2%
Rowing 00:06 04:50 to 04:44 1.8%
Sled Push 00:00 02:10 to 02:10 0.0%
Run Total 00:00 40:44 to 40:44 0.0%

Splits Time

O'Meara Joseph Perfect Race
Splits Total Average Total
Running 1 03:48 00:00 04:36 -00:48 00:00 +00:00
Ski Erg 04:30 03:48 04:27 +00:03 04:36 -00:48
Running 2 05:07 08:18 04:57 +00:10 09:03 -00:45
Sled Push 02:10 13:25 02:55 -00:45 14:00 -00:35
Running 3 04:59 15:35 05:24 -00:25 16:55 -01:20
Sled Pull 04:59 20:34 04:57 +00:02 22:19 -01:45
Running 4 04:54 25:33 05:22 -00:28 27:16 -01:43
Burpees Broad Jump 05:35 30:27 05:19 +00:16 32:38 -02:11
Running 5 05:32 36:02 05:32 +00:00 37:57 -01:55
Rowing 04:50 41:34 04:49 +00:01 43:29 -01:55
Running 6 05:02 46:24 05:24 -00:22 48:18 -01:54
Farmers Carry 02:55 51:26 02:11 +00:44 53:42 -02:16
Running 7 05:07 54:21 05:23 -00:16 55:53 -01:32
Sandbag Lunges 07:13 59:28 05:06 +02:07 01:01:16 -01:48
Running 8 06:18 01:06:41 05:59 +00:19 01:06:22 +00:19
Wall Balls 07:04 01:12:59 06:31 +00:33 01:12:21 +00:38
Roxzone 05:48 01:25:44 06:52 -01:04 01:25:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Joseph O'Meara delivered a commendable performance in the 2024 Sydney Hyrox race, ranking in the top 38% overall and top 37% in his age group. His total running time was notably faster than the average, indicating a strong running profile. Joseph's pacing strategy seemed optimal in the initial running segments, reflecting a strong start without overexertion, which is evident as his best running lap was an impressive 00:04:54. However, his performance in strength-based exercises varied, suggesting potential for improvement in transitioning between running and strength segments to optimize overall race performance.

Segments to Improve

  • Sandbag Lunges: Joseph was 02:08 slower than average, ranking at the 100th percentile. This indicates a need to enhance strength and endurance in this particular movement. To improve, Joseph should focus on:
    • Exercises: Incorporate weighted lunges, Bulgarian split squats, and step-ups into his routine.
    • Drills: Practice lunges with varying weights and distances to build endurance and muscle memory.
    • Technique: Work on maintaining an upright posture and controlled knee alignment to ensure efficient movement.
  • Wall Balls: With a time 00:37 slower than average, Joseph should aim to improve endurance and explosive power:
    • Exercises: Include wall ball shots, thrusters, and squat presses to build power and accuracy.
    • Drills: Use interval training with wall balls to simulate race conditions and enhance stamina.
  • Burpees Broad Jump: Ranked low with a time 00:23 slower than average. Focus should be on:
    • Exercises: Box jumps, burpees, and squat jumps to increase explosive power and agility.
    • Technique: Emphasize minimal ground contact time and efficient landing techniques to conserve energy.
  • Farmers Carry: Slower by 00:43, indicating a need for grip strength and endurance:
    • Exercises: Farmers walks, dead hangs, and forearm curls to enhance grip and stability.
    • Drills: Practice carrying heavier weights over longer distances gradually to build endurance.
  • Sled Pull: A 00:05 lag suggests minor improvements can be made:
    • Exercises: Sled drags, bent-over rows, and reverse curls to increase pull strength.
    • Drills: Incorporate sled pulls with varying resistance to simulate race fatigue conditions.

Race Strategies

  • Transition Management: Focus on minimizing time in the roxzone by rehearsing transitions between running and strength segments to maintain momentum.
  • Energy Conservation: Pay attention to pacing during initial running segments to avoid burnout and maintain energy for strength exercises later in the race.
  • Segment Focus: Allocate more training time to underperforming segments while maintaining running strength to create a balanced performance profile.
Similar Athletes
Da Costa Marc 2023 London 01:26:00
Hungbin Chen HKGHYROX 2024 Hong Kong 01:25:32
Cunic Karl 2023 Dallas 01:26:11
Besingue Valentin 2024 Marseille 01:25:25
Leal Jose 2024 Paris 01:25:18
Erne Matthew 2024 Glasgow 01:26:03
Hicho Carlos 2024 Anaheim 01:25:53
Collins Nick 2023 Anaheim 01:25:49
Elliott Gordy 2024 Dublin 01:26:10
Gobin Antoine 2023 Paris 01:25:47

Measure Your Performance Against Top Athletes

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