Dive into this athlete’s performance at 2024 Glasgow 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 Rattigan Declan'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 Rattigan Declan'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 Rattigan Declan'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 Rattigan Declan'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
06:48.
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:
Declan Rattigan showcased a commendable performance in the 2024 Glasgow Hyrox race, finishing in the top 64% of all athletes and within the top 70% of his age group. A standout feature of Declan's race was his total running time, which was significantly faster than average, suggesting a strong runner profile. This indicates that Declan excels in running segments, maintaining a consistent pace that places him ahead of many competitors. However, his performance in strength-based segments like the Sled Pull, Wall Balls, and Burpees Broad Jump indicates room for improvement. His pacing strategy seems effective as he managed to perform better in the latter running segments, suggesting a good energy distribution across the race. The speed in transitions (Roxzone) was exceptionally good, showing efficient movement between exercises.
Segments to Improve:
Sled Pull: Declan's performance in this segment was significantly slower than average. To improve, focus on building lower body strength and endurance. Incorporate exercises such as deadlifts, farmer's walks, and weighted sled drags into the training regimen. Practicing the actual sled pull with increasing weights and distances can also help in adapting to the specific demands of this segment. Additionally, working on grip strength through exercises like dead hangs and barbell holds will be beneficial.
Wall Balls: The slower time in Wall Balls suggests a need for enhanced metabolic conditioning and muscular endurance, especially in the lower body and shoulders. Declan should incorporate high-intensity interval training (HIIT) with exercises like thrusters, squat presses, and medicine ball throws. Focusing on squat depth and explosive power when launching the ball can also lead to better performance. Incorporate plyometric exercises like box jumps and squat jumps to improve explosive strength.
Burpees Broad Jump: To improve in this segment, Declan needs to work on his plyometric power and efficiency in burpees. Plyometric training including broad jumps, box jumps, and plyo push-ups will help in building explosive strength. Practicing burpees with a focus on minimizing ground contact time and improving the fluidity of movement can also enhance performance. Additionally, incorporating full-body endurance workouts will help in maintaining a high level of performance throughout this demanding segment.
Rowing: Declan's rowing time indicates a need for better technique and endurance. Focusing on rowing technique, particularly on efficient power application during the drive phase and quicker recovery, can lead to significant improvements. Interval training on the rowing machine with varying intensities and distances will help build cardiovascular endurance and specific strength required for this segment. Core strengthening exercises will also contribute to a more effective rowing stroke.
Race Strategies:
Energy Distribution: Given Declan's stronger running profile, he should aim to maintain a steady pace in running segments but conserve energy for strength-based challenges. Recognizing the segments he's less strong in and pacing himself to save energy for those can lead to overall better performance.
Transitions: Although Declan excels in transitions, continued focus on minimizing time spent in Roxzone through practice and strategic planning can further enhance his performance. Simulating race conditions in training, including transitions between running and strength exercises, will help.
Segment-Specific Warm-Ups: Before tackling known challenging segments like the Sled Pull or Wall Balls, a targeted warm-up focusing on the specific muscles involved can improve performance. Dynamic stretching and activation exercises for the relevant muscle groups will prepare Declan better for each segment.
Mental Preparation: Mental resilience plays a crucial role in overcoming challenging segments. Visualization techniques and positive reinforcement can help Declan maintain focus and determination throughout the race, especially in segments where he historically struggled.
By focusing on these targeted improvements and maintaining his excellent running and transition performance, Declan Rattigan has the potential to significantly improve his Hyrox race results.