Dive into this athlete’s performance at 2023 Birmingham 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 09:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 09:14 (From 47:55 to 38:41) | 100.0% |
| Ski Erg | 00:00 (From 04:08 to 04:08) | 0.0% |
| Sled Push | 00:00 (From 02:18 to 02:18) | 0.0% |
| Sled Pull | 00:00 (From 03:44 to 03:44) | 0.0% |
| BBJ | 00:00 (From 02:43 to 02:43) | 0.0% |
| Rowing | 00:00 (From 04:11 to 04:11) | 0.0% |
| Farmers Carry | 00:00 (From 01:48 to 01:48) | 0.0% |
| Sandbag Lunges | 00:00 (From 03:20 to 03:20) | 0.0% |
| Wall Balls | 00:00 (From 03:49 to 03:49) | 0.0% |
| Connolly Dean | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:38 | 00:00 | 04:21 +00:17 | 00:00 +00:00 |
| Ski Erg | 04:08 | 04:38 | 04:20 -00:12 | 04:21 +00:17 |
| Running 2 | 06:01 | 08:46 | 04:40 +01:21 | 08:41 +00:05 |
| Sled Push | 02:18 | 14:47 | 02:41 -00:23 | 13:21 +01:26 |
| Running 3 | 06:09 | 17:05 | 05:04 +01:05 | 16:02 +01:03 |
| Sled Pull | 03:44 | 23:14 | 04:30 -00:46 | 21:06 +02:08 |
| Running 4 | 06:09 | 26:58 | 05:03 +01:06 | 25:36 +01:22 |
| Burpees Broad Jump | 02:43 | 33:07 | 04:46 -02:03 | 30:39 +02:28 |
| Running 5 | 06:11 | 35:50 | 05:11 +01:00 | 35:25 +00:25 |
| Rowing | 04:11 | 42:01 | 04:40 -00:29 | 40:36 +01:25 |
| Running 6 | 06:10 | 46:12 | 05:03 +01:07 | 45:16 +00:56 |
| Farmers Carry | 01:48 | 52:22 | 02:02 -00:14 | 50:19 +02:03 |
| Running 7 | 06:14 | 54:10 | 05:02 +01:12 | 52:21 +01:49 |
| Sandbag Lunges | 03:20 | 01:00:24 | 04:38 -01:18 | 57:23 +03:01 |
| Running 8 | 06:27 | 01:03:44 | 05:31 +00:56 | 01:02:01 +01:43 |
| Wall Balls | 03:49 | 01:10:11 | 05:50 -02:01 | 01:07:32 +02:39 |
| Roxzone | 05:33 | 01:19:24 | 06:02 -00:29 | 01:19:24 |
Dean's best running lap was 00:04:38, which was 00:25 slower than the average for his finish time.
To improve these segments, Dean should focus on both his overall fitness and his transition time. Improving overall fitness will help him maintain a faster pace throughout the race. Additionally, working on faster transitions between exercises will minimize the time spent in the "roxzone" and allow him to progress through the race more efficiently.
Specific training strategies and techniques to improve Dean's running performance include:
1. Interval Training: Incorporate interval training sessions into Dean's training routine to improve speed and endurance. This can involve alternating between high-intensity running and recovery periods.
2. Hill Repeats: Include hill repeats in Dean's training sessions to build strength and improve running technique. Find a challenging hill and perform multiple repeats at a fast pace.
3. Tempo Runs: Incorporate tempo runs into Dean's training routine to improve his race pace. Tempo runs involve running at a comfortably hard pace for an extended period of time.
4. Strength Training: Include strength training exercises that target the muscles used in running, such as squats, lunges, and plyometric exercises. This will help improve power and efficiency while running.
5. Running Form Correction: Analyze Dean's running form and make any necessary corrections. This may involve working with a running coach or using video analysis to identify any inefficiencies or imbalances that could be impacting performance.
Overall, Dean Connolly's performance in the 2023 Birmingham Hyrox race was strong, placing him in the top percentage of athletes in his age group. To improve his performance, Dean should focus on improving his running segments and overall fitness, as well as optimizing his transitions between exercises. By incorporating specific training strategies and techniques, Dean can enhance his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Flynn Patrick | 2024 Frankfurt | 01:19:20 | |
| Lazarus David | 2024 Fort Lauderdale | 01:19:43 | |
| Caldo Christopher | 2024 Turin | 01:18:59 | |
| Schreurs Oscar | 2024 Rotterdam | 01:19:08 | |
| Coleman Scott | 2024 Melbourne | 01:19:41 | |
| Wilcox Derek | 2023 Los Angeles | 01:19:11 | |
| Ferry Leigh | 2024 Glasgow | 01:19:37 | |
| Moffat Scott | 2023 Glasgow | 01:19:32 | |
| Deliers Florian | 2023 Singapore | 01:19:45 | |
| Gallagher Chris | 2024 Birmingham | 01:19:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester Connolly Dean | 01:17:53 | |
| 2022 Birmingham Connolly Dean | 01:26:20 | |
| 2023 Birmingham Connolly Dean, Wicks Ben | 01:08:32 | |
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Connolly Dean
