Dive into this athlete’s performance at 2023 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 293 similar athletes.
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.
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.
This section showcases the entire Ginty Colm'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 Ginty Colm's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Ginty Colm'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.
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 Ginty Colm'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 11:20. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:55 | 01:02:28 to 55:33 | 61.0% |
| Burpees Broad Jump | 02:00 | 10:15 to 08:15 | 17.6% |
| Sled Pull | 01:07 | 08:17 to 07:10 | 9.9% |
| Sled Push | 00:48 | 05:01 to 04:13 | 7.1% |
| Ski Erg | 00:30 | 05:29 to 04:59 | 4.4% |
| Rowing | 00:00 | 05:22 to 05:22 | 0.0% |
| Farmers Carry | 00:00 | 02:45 to 02:45 | 0.0% |
| Sandbag Lunges | 00:00 | 07:01 to 07:01 | 0.0% |
| Wall Balls | 00:00 | 09:22 to 09:22 | 0.0% |
| Ginty Colm | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:00 | 00:00 | 05:45 -01:45 | 00:00 +00:00 |
| Ski Erg | 05:29 | 04:00 | 04:56 +00:33 | 05:45 -01:45 |
| Running 2 | 06:40 | 09:29 | 06:36 +00:04 | 10:41 -01:12 |
| Sled Push | 05:01 | 16:09 | 04:05 +00:56 | 17:17 -01:08 |
| Running 3 | 08:01 | 21:10 | 07:30 +00:31 | 21:22 -00:12 |
| Sled Pull | 08:17 | 29:11 | 07:22 +00:55 | 28:52 +00:19 |
| Running 4 | 08:21 | 37:28 | 07:23 +00:58 | 36:14 +01:14 |
| Burpees Broad Jump | 10:15 | 45:49 | 08:35 +01:40 | 43:37 +02:12 |
| Running 5 | 08:22 | 56:04 | 07:45 +00:37 | 52:12 +03:52 |
| Rowing | 05:22 | 01:04:26 | 05:37 -00:15 | 59:57 +04:29 |
| Running 6 | 08:50 | 01:09:48 | 07:33 +01:17 | 01:05:34 +04:14 |
| Farmers Carry | 02:45 | 01:18:38 | 02:56 -00:11 | 01:13:07 +05:31 |
| Running 7 | 08:29 | 01:21:23 | 07:43 +00:46 | 01:16:03 +05:20 |
| Sandbag Lunges | 07:01 | 01:29:52 | 08:04 -01:03 | 01:23:46 +06:06 |
| Running 8 | 09:49 | 01:36:53 | 09:48 +00:01 | 01:31:50 +05:03 |
| Wall Balls | 09:22 | 01:46:42 | 10:16 -00:54 | 01:41:38 +05:04 |
| Roxzone | 07:15 | 02:03:08 | 11:14 -03:59 | 02:03:08 |
Based on the splits analysis, Colm performed exceptionally well in the Running 1 segment, finishing 01:26 faster than average. This suggests that he has good running capabilities and should focus on utilizing this strength in his training. His best running lap time of 00:04:00 is also impressive.
To improve his performance in the Run Total segment, Colm should focus on improving his overall fitness and transition time. Increasing his cardiovascular endurance through interval training, such as high-intensity interval training (HIIT), can help him improve his running speed and stamina. Additionally, practicing quick transitions between exercises during training sessions can help him reduce the time spent in the roxzone.
For the Burpees Broad Jump segment, Colm should work on his explosiveness and power. Incorporating exercises like box jumps, plyometric push-ups, and squat jumps into his training routine can help him improve his performance in this segment.
In the Running 6 segment, Colm lost 01:23 compared to the average athlete. To improve his running endurance and speed, he can incorporate longer distance runs into his training routine. Interval training, such as alternating between high-intensity sprints and recovery jogs, can also help improve his running performance.
Colm should also prioritize his strengths, particularly his running capabilities. He should aim to gain an advantage in the running segments by pushing his pace and utilizing his endurance. However, he should also ensure that he maintains a balance between running and strength exercises to avoid neglecting any aspect of the race.
Incorporating specific drills and exercises that target the areas of improvement mentioned above into his training routine can help Colm enhance his overall performance in future races. By focusing on his weaknesses and building upon his strengths, he can continue to improve his performance and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Nguyen Tommy | 2024 Anaheim | 02:03:02 | |
| Gröffel Henning | 2021 Hamburg | 02:02:44 | |
| Barrow Paul | 2023 Manchester | 02:03:02 | |
| Bertocchini Andrea | 2024 Frankfurt | 02:03:21 | |
| Yocom Greg | 2021 Austin | 02:03:35 | |
| Rodriguez Joel | 2024 Dallas | 02:02:43 | |
| Hodgson Paul | 2023 London | 02:03:12 | |
| Marshall Jason | 2024 New York | 02:03:15 | |
| Bradshaw Ty | 2021 Dallas | 02:02:41 | |
| Marcum Paul | 2023 New York | 02:02:57 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Glasgow | 01:57:32 | |
| 2023 London | 01:46:21 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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