White Ciarán Hyrox Result

Dive into this athlete’s performance at 2024 Milan 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 164 similar athletes.

Performance Highlights

IRL IRL Flag Men 30-34 #132021 02:11:37 340th in AG | Top 98.6% 1337th | Top 97.7%
-13:45
50:23
Run Total
-01:40
06:18
Avg. Lap
-00:13
05:45
Best Lap
+09:38
01:05:11
Workout Total
+01:12
08:08
Avg. Workout
+03:50
16:08
Roxzone

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 164 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 164 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire White Ciarán'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 White Ciarán'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 164 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 White Ciarán'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 White Ciarán'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 12:41. Check the detail of the improvement plan below.

06:11 Potential Improvement 48.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 06:11 14:49 to 08:38 48.8%
Sandbag Lunges 03:24 11:21 to 07:57 26.8%
Wall Balls 01:19 11:54 to 10:35 10.4%
Sled Pull 01:09 08:37 to 07:28 9.1%
Rowing 00:22 05:58 to 05:36 2.9%
Sled Push 00:16 04:41 to 04:25 2.1%
Ski Erg 00:00 04:55 to 04:55 0.0%
Farmers Carry 00:00 02:56 to 02:56 0.0%
Run Total 00:00 50:23 to 50:23 0.0%

Splits Time

White Ciarán Perfect Race
Splits Total Average Total
Running 1 06:18 00:00 05:43 +00:35 00:00 +00:00
Ski Erg 04:55 06:18 05:02 -00:07 05:43 +00:35
Running 2 05:48 11:13 06:42 -00:54 10:45 +00:28
Sled Push 04:41 17:01 04:24 +00:17 17:27 -00:26
Running 3 05:57 21:42 07:49 -01:52 21:51 -00:09
Sled Pull 08:37 27:39 07:46 +00:51 29:40 -02:01
Running 4 06:19 36:16 07:54 -01:35 37:26 -01:10
Burpees Broad Jump 14:49 42:35 09:21 +05:28 45:20 -02:45
Running 5 06:11 57:24 08:26 -02:15 54:41 +02:43
Rowing 05:58 01:03:35 05:48 +00:10 01:03:07 +00:28
Running 6 05:45 01:09:33 08:01 -02:16 01:08:55 +00:38
Farmers Carry 02:56 01:15:18 03:10 -00:14 01:16:56 -01:38
Running 7 05:46 01:18:14 08:07 -02:21 01:20:06 -01:52
Sandbag Lunges 11:21 01:24:00 08:44 +02:37 01:28:13 -04:13
Running 8 08:22 01:35:21 11:04 -02:42 01:36:57 -01:36
Wall Balls 11:54 01:43:43 11:18 +00:36 01:48:01 -04:18
Roxzone 16:08 02:11:37 12:18 +03:50 02:11:37
Based on 164 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ciarán White participated in the 2024 Milan HYROX event in the Men's 30-34 age group. His overall rank was 1337 out of 1371 athletes, placing him in the top 97%. In his age group, he ranked 340 out of 345, placing him in the top 98%. His overall time was 02:11:37.

Ciarán's total running time was 00:50:23, which was significantly faster (14:28 faster) than the average, indicating a strong runner profile. His best running lap was 00:05:45. Notably, the first four running segments showed that Ciarán started slower than average but quickly improved, maintaining a consistent and rapid pace throughout the rest of the running laps.

Segments to Improve

While Ciarán exhibited excellent running performance, several segments present opportunities for improvement:

  • Burpees Broad Jump (00:14:49): This segment was 05:57 slower than average. To improve, focus on plyometric training, emphasizing explosive power. Exercises such as box jumps, squat jumps, and burpees with added resistance can enhance performance. Form correction should include keeping the core engaged and ensuring proper landing technique to reduce fatigue.
  • Roxzone (00:16:08): The roxzone time was 03:44 slower than average, indicating prolonged transition periods. Work on transition drills that simulate racing scenarios, emphasizing quick movements between exercises and minimizing rest periods.
  • Sandbag Lunges (00:11:21): This was 02:45 slower than average. Strengthen the lower body through weighted lunges, Bulgarian split squats, and stability exercises. Focus on maintaining a steady pace and efficient movement during lunges.
  • Wall Balls (00:11:54): Being 00:42 slower than average, improvements can be made with upper body strength training, particularly on shoulders and core. Practice wall ball shots, focusing on maintaining a rhythmic pace and perfecting throwing technique.
  • Sled Pull (00:08:37): Improve grip strength and pulling power with exercises like farmer's walks, deadlifts, and rope pulls. Ensure proper body positioning during the pull to maximize efficiency.

Race Strategies

To enhance race performance, Ciarán should implement the following strategies:

  • Start with Controlled Pacing: While Ciarán's running is strong, starting with a more controlled pace will conserve energy for later stages, particularly for strength-based segments.
  • Optimize Transition Time: Practice quick transitions between exercises to minimize roxzone time. This can be achieved through specific training sessions that simulate transitions, focusing on smooth and rapid movements.
  • Balance Running and Strength Training: Given Ciarán's strong running profile, more emphasis should be placed on strength training to improve performance in strength-focused segments, such as sled pushes and pulls, wall balls, and sandbag lunges.

By addressing these areas and implementing suggested strategies, Ciarán can significantly enhance his overall performance in future HYROX events.

Similar Athletes
Facchini Mathieu 2023 Paris 02:11:59
Smith Luke 2024 London 02:11:37
Choong Henry 2024 Singapore 02:11:40
Phanthavong Look 2020 Karlsruhe 02:11:54
Touw Colin 2024 Amsterdam 02:11:55
Bailey Chris 2024 Singapore National Stadium 02:11:56
Moll Tim 2022 Karlsruhe 02:11:55
Fabbri Andrea 2024 Turin 02:12:00
Todd Billy 2024 Melbourne 02:12:01
Koh John 2024 Singapore National Stadium 02:12:03

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