Greally Dylan
Hyrox Result
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.
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 Greally Dylan'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 Greally Dylan'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 Greally Dylan'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 Greally Dylan'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
06:05.
Check the detail of the improvement plan below.
02:08
Potential Improvement
35.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dylan Greally, a HYROX competitor in the 25-29 age group, performed impressively in the 2024 Dublin event, finishing in the top 20% of all athletes and top 23% in his age group. However, there is room for improvement. His total running time was slower than average, indicating a need for increased running training. His performance in the 'Roxzone' segment was faster than average, suggesting effective transition times and overall fitness.
Examining his run segments, Dylan started off faster than average in the first segment, but gradually lost pace as the race progressed, finishing slower than average in the final running segment. This suggests that Dylan might be starting too fast and depleting his energy reserves early in the race.
Segments to Improve
- Wall Balls: Dylan's performance in the Wall Balls segment was significantly slower than average. To improve this, he could incorporate more strength training, specifically targeting the muscles used in Wall Balls (quads, glutes, shoulders, and arms). Exercises such as thrusters, squats, and push press could be beneficial.
- Run Total: Dylan's total running time was slower than average. Interval training, focusing on both speed and endurance, could help improve his running performance. He could also consider hill sprints to build strength and stamina.
- Burpees Broad Jump: Dylan was slower than average in this segment. Plyometric exercises, such as box jumps and jump squats, could help improve his explosive power and speed.
- Sandbag Lunges & Farmers Carry: These segments require strong grip strength and lower body power. Incorporating farmer's walks, lunges and deadlifts in his training could help improve his performance in these areas.
Race Strategies
Based on his performance, Dylan might benefit from adjusting his race strategy. Rather than starting off at a fast pace, he could aim for a more consistent speed throughout the race to conserve energy for the final segments. Practicing transition times could also help minimize time spent in the 'Roxzone' and improve his overall time.
Furthermore, he could benefit from specific strength training tailored towards the exercises in the race, especially those where he performed slower than average. Regularly practicing these exercises could help improve his form and efficiency during the race.
Lastly, incorporating more recovery strategies, such as foam rolling and stretching, could help improve muscle recovery and overall performance in the long term.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator