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 Duffy Andy'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 Duffy Andy'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 Duffy Andy'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 Duffy Andy'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
05:20.
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:
Andy Duffy has demonstrated a commendable performance in the 2024 Dublin HYROX race. Despite being in the top 62% of 362 athletes, and ranking 71st in his age group of 30-34, there are areas where Andy can improve his performance. Primarily, his total running time is slower than the average, indicating that he should focus on improving his running skills. He started the race strongly, with his time for Running 1 being faster than the average. However, he seems to have lost momentum in the later running stages, possibly due to fatigue or pacing issues. This indicates that he may have started too fast and could benefit from a more even pacing strategy.
Segments to Improve:
Run Total: Given that Andy's total running time is slower than the average, this area should be a priority for improvement. Interval training, incorporating high-intensity sprints with recovery periods, can help enhance running speed and endurance. Also, hill runs can build strength and stamina.
Sandbag Lunges: Andy's time in this segment was slower than average, indicating a need to improve lower body strength and endurance. Incorporating targeted exercises such as weighted lunges, squats, and deadlifts into his training routine can help build strength and improve his performance in this segment.
Burpees Broad Jump: While his time was faster than average, there is still room for improvement. Plyometric exercises like box jumps and power skipping can help increase explosive power and improve performance in this segment.
Roxzone: Andy's time in this area was faster than average, indicating he has a good transition time. However, he could still improve his overall fitness to reduce the need for rest between exercises. Implementing circuit training that mimics the transitions in a race could be beneficial.
Race Strategies:
Andy would benefit from implementing the following strategies during his race:
Pacing Strategy: Andy should focus on maintaining a more consistent pace throughout the race to avoid burning out too early. He can achieve this by practicing race pace during his training runs.
Strength Training: Given his slower times in strength-based exercises, incorporating more targeted strength training into his routine will be beneficial. This may include heavier weights and lower repetitions to build muscle strength.
Transition Practice: Although Andy's Roxzone time is better than average, practicing transitions between exercises during training can help to further minimize wasted time during the race.
Endurance Training: To improve his overall running performance, Andy should incorporate longer, slower runs into his training to build endurance, alongside his speed work.
By focusing on these strategies, Andy can improve his performance in his weak areas and become a more well-rounded athlete for future HYROX races.