Dive into this athlete’s performance at 2023 London 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 01:17 (From 04:02 to 02:45) | 22.3% |
| Wall Balls | 01:13 (From 07:21 to 06:08) | 21.1% |
| Sandbag Lunges | 01:05 (From 05:59 to 04:54) | 18.8% |
| BBJ | 01:02 (From 06:07 to 05:05) | 17.9% |
| Farmers Carry | 00:47 (From 02:51 to 02:04) | 13.6% |
| Ski Erg | 00:15 (From 04:39 to 04:24) | 4.3% |
| Sled Pull | 00:07 (From 04:49 to 04:42) | 2.0% |
| Rowing | 00:00 (From 04:39 to 04:39) | 0.0% |
| Run Total | 00:00 (From 40:10 to 40:10) | 0.0% |
| Hearn Ciaran | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:10 | 00:00 | 04:41 -00:31 | 00:00 +00:00 |
| Ski Erg | 04:39 | 04:10 | 04:28 +00:11 | 04:41 -00:31 |
| Running 2 | 04:34 | 08:49 | 05:01 -00:27 | 09:09 -00:20 |
| Sled Push | 04:02 | 13:23 | 02:55 +01:07 | 14:10 -00:47 |
| Running 3 | 05:16 | 17:25 | 05:26 -00:10 | 17:05 +00:20 |
| Sled Pull | 04:49 | 22:41 | 05:01 -00:12 | 22:31 +00:10 |
| Running 4 | 05:06 | 27:30 | 05:26 -00:20 | 27:32 -00:02 |
| Burpees Broad Jump | 06:07 | 32:36 | 05:22 +00:45 | 32:58 -00:22 |
| Running 5 | 05:12 | 38:43 | 05:36 -00:24 | 38:20 +00:23 |
| Rowing | 04:39 | 43:55 | 04:51 -00:12 | 43:56 -00:01 |
| Running 6 | 05:06 | 48:34 | 05:29 -00:23 | 48:47 -00:13 |
| Farmers Carry | 02:51 | 53:40 | 02:12 +00:39 | 54:16 -00:36 |
| Running 7 | 05:12 | 56:31 | 05:26 -00:14 | 56:28 +00:03 |
| Sandbag Lunges | 05:59 | 01:01:43 | 05:09 +00:50 | 01:01:54 -00:11 |
| Running 8 | 05:38 | 01:07:42 | 06:04 -00:26 | 01:07:03 +00:39 |
| Wall Balls | 07:21 | 01:13:20 | 06:35 +00:46 | 01:13:07 +00:13 |
| Roxzone | 06:06 | 01:26:39 | 06:57 -00:51 | 01:26:39 |
To improve in the Burpees Broad Jump segment, Ciaran could focus on improving his burpee speed and efficiency. He could incorporate high-intensity interval training (HIIT) sessions that include burpees with a focus on explosiveness and speed. Additionally, practicing proper form and technique for the broad jump can help optimize his performance in this segment.
For the Sandbag Lunges segment, Ciaran should work on building strength and endurance in his legs. Exercises such as weighted lunges, squats, and step-ups can help improve his performance in this segment. Additionally, incorporating interval training sessions that simulate the demands of the sandbag lunges can help him develop the necessary stamina.
In the Sled Push segment, Ciaran should focus on improving his overall fitness and explosive power. Exercises such as sled pushes, prowler pushes, and tire flips can help build the necessary strength and power for this segment. Additionally, practicing quick transitions and efficient pushing technique can help optimize his performance.
The Wall Balls segment requires both strength and endurance. Ciaran could benefit from exercises that target the muscles used in wall balls, such as squats, thrusters, and medicine ball cleans. Incorporating interval training sessions that include wall balls can also help improve his endurance and pacing in this segment.
To improve in the Farmers Carry segment, Ciaran should focus on building grip strength and overall upper body strength. Exercises such as farmers carries, deadlifts, and pull-ups can help enhance his performance in this segment. Additionally, practicing grip endurance exercises, such as hanging from a bar for increasing durations, can help improve his grip strength during the race.
For the Ski Erg segment, Ciaran should work on improving his technique and efficiency. Practicing proper form and technique, as well as incorporating interval training sessions that mimic the demands of the ski erg, can help optimize his performance.
Ciaran should consider incorporating specific training sessions that mimic the demands of the Hyrox race. This could include combining running with strength exercises in a circuit format. For example, he could perform a series of burpees, followed by a run, then move onto sled pushes, and so on. This will help him develop the necessary fitness and conditioning required for the race.
In conclusion, Ciaran Hearn had a strong performance in the Hyrox race, finishing in the top percentages of his age group and overall. By focusing on improving specific segments such as the Burpees Broad Jump, Sandbag Lunges, Sled Push, Wall Balls, Farmers Carry, and Ski Erg, he can further enhance his performance. Incorporating specific training strategies and techniques, along with practicing proper form and efficient transitions, will help him excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Ferrigan Tommy | 2024 Birmingham | 01:26:27 | |
| Dupont Thomas | 2024 Bordeaux | 01:26:32 | |
| Buckland Thomas | 2024 Manchester | 01:27:09 | |
| Bruno Bruno | 2024 Bilbao | 01:26:37 | |
| Glyn Alex | 2024 London | 01:27:05 | |
| Salas Danny | 2023 Los Angeles | 01:27:07 | |
| Kenny Kevin | 2024 Amsterdam | 01:27:09 | |
| Watkins Jack | 2022 Manchester | 01:26:33 | |
| Beutner Christoph | 2023 Hamburg | 01:26:34 | |
| Van Dijk Michael | 2023 Rotterdam | 01:26:57 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Barcelona Hearn Ciaran | 01:34:04 | |
| 2023 Manchester Hearn Ciaran | 01:37:31 | |
| 2023 Birmingham Hearn Ciaran | 01:32:30 | |
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Hearn Ciaran
