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 O'Connor Ian'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'Connor Ian'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'Connor Ian'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'Connor Ian'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
07:09.
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
Ian O'Connor had an impressive performance in the 2024 Dublin Hyrox race. His total running time of 00:45:25 was 01:45 faster than average, indicating that Ian is a strong runner. His best running lap was also remarkably fast at 00:04:31. Ian's overall pacing was excellent, as evidenced by his Roxzone time being 03:04 faster than average. This suggests that Ian was able to maintain high levels of fitness and transition efficiently between exercise zones. However, his performance on strength-based exercises, such as the Sled Push and Sled Pull, was slower than average, indicating a potential area for improvement.
Segments to Improve
Burpees Broad Jump: This was Ian's weakest segment, with his time being 03:22 slower than the average. To improve his performance, Ian can incorporate plyometric exercises into his routine, such as box jumps and jump squats, to increase power in the lower body. Practicing the burpee broad jump movement itself will also help improve his form and speed.
Sled Push and Sled Pull: Ian's performance was slower than average in these segments, suggesting a need to improve his lower body strength and endurance. Specific exercises for improvement include weighted lunges, squats, and deadlifts. Additionally, Ian could practice the sled push and pull with varying weights to better adapt to the demands of these exercises.
Sandbag Lunges: Ian's time was 00:36 slower than average in this segment. To improve, he could focus on exercises that target the quads, glutes, and hamstrings such as lunges, step-ups, and squats. Training with a sandbag will also help improve balance and stability.
Race Strategies
For future races, Ian should consider the following strategies:
Conservation of Energy: Ian should focus on conserving energy in the initial stages of the race to ensure he has enough stamina for the latter half. This involves maintaining a steady pace during the early runs and not pushing too hard on the initial exercises.
Strength Training Emphasis: Given Ian's strength in running, he should dedicate more training time to strength-based exercises. This will help improve his overall performance and reduce the disparity between his running and strength segments.
Practice Transitions: While Ian's Roxzone time was faster than average, there is room for improvement. Practicing quick transitions between running and exercises can help shave off valuable seconds from his overall time. This includes the efficient use of equipment and swift changes in body posture.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men