Farrell Emmet Hyrox Result

Dive into this athlete’s performance at 2024 Stockholm 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 86 similar athletes.

Performance Highlights

IRL IRL Flag Men 30-34 #94013 02:22:23 209th in AG | Top 98.1% 1086th | Top 99.1%
-00:39
01:06:41
Run Total
-00:08
08:20
Avg. Lap
+00:45
07:02
Best Lap
-03:25
58:06
Workout Total
-00:26
07:15
Avg. Workout
+04:33
17:41
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 86 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 86 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Farrell Emmet'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 Farrell Emmet'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 86 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 Farrell Emmet'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 Farrell Emmet'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 14:29. Check the detail of the improvement plan below.

07:02 Potential Improvement 48.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:02 01:06:41 to 59:39 48.6%
Burpees Broad Jump 02:44 11:51 to 09:07 18.9%
Sled Pull 02:36 10:28 to 07:52 18.0%
Wall Balls 02:07 13:24 to 11:17 14.6%
Ski Erg 00:00 04:52 to 04:52 0.0%
Sled Push 00:00 03:24 to 03:24 0.0%
Rowing 00:00 04:56 to 04:56 0.0%
Farmers Carry 00:00 01:54 to 01:54 0.0%
Sandbag Lunges 00:00 07:17 to 07:17 0.0%

Splits Time

Farrell Emmet Perfect Race
Splits Total Average Total
Running 1 06:09 00:00 06:14 -00:05 00:00 +00:00
Ski Erg 04:52 06:09 05:15 -00:23 06:14 -00:05
Running 2 07:02 11:01 07:02 +00:00 11:29 -00:28
Sled Push 03:24 18:03 05:04 -01:40 18:31 -00:28
Running 3 08:58 21:27 08:16 +00:42 23:35 -02:08
Sled Pull 10:28 30:25 08:53 +01:35 31:51 -01:26
Running 4 09:49 40:53 08:15 +01:34 40:44 +00:09
Burpees Broad Jump 11:51 50:42 10:06 +01:45 48:59 +01:43
Running 5 09:04 01:02:33 08:56 +00:08 59:05 +03:28
Rowing 04:56 01:11:37 05:53 -00:57 01:08:01 +03:36
Running 6 08:45 01:16:33 08:27 +00:18 01:13:54 +02:39
Farmers Carry 01:54 01:25:18 03:28 -01:34 01:22:21 +02:57
Running 7 08:06 01:27:12 08:48 -00:42 01:25:49 +01:23
Sandbag Lunges 07:17 01:35:18 09:57 -02:40 01:34:37 +00:41
Running 8 08:51 01:42:35 11:46 -02:55 01:44:34 -01:59
Wall Balls 13:24 01:51:26 12:55 +00:29 01:56:20 -04:54
Roxzone 17:41 02:22:23 13:08 +04:33 02:22:23
Based on 86 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Emmet, you crushed it at the 2024 Stockholm Hyrox, finishing in the top 99% overall and in the top 98% of your age group! That’s no small feat—you're clearly committed to this challenge! Your overall time of 02:22:23 shows you’ve got the endurance, but let’s break down the nitty-gritty. Your total running time of 01:06:41 was a solid 00:42 faster than average, showcasing your strong runner profile. You kicked off with a stellar first running lap, coming in at 00:06:09, which puts you in the 91st percentile. Now, this is where it gets a bit tricky: while you started strong, your pacing seemed to drop off in the later running segments, particularly in Running 3 and 4, which indicates a potential struggle with fatigue or transitions.

So here’s the deal: you’ve got a solid foundation in running, but we need to work on your strength to balance out your performance. You can’t just be a gazelle out there; you need to channel your inner rhino too, right? Let’s harness that running prowess and turn up the heat on those strength segments!

Segments to Improve:
  • Sled Pull (10:28) - This segment was the slowest for you, ranking 100th percentile. Focus on building your back and hamstring strength. Try incorporating the following:
    • Deadlifts: 3-4 sets of 6-8 reps to build overall strength.
    • Resistance Band Pulls: Work on your technique with light resistance to get the feel of the movement.
    • Single-arm Dumbbell Rows: 3 sets of 10-12 reps to target your lats and improve grip strength.
  • Burpees Broad Jump (11:51) - Another segment that needs attention, ranking in the 100th percentile. To improve this:
    • Burpee Box Jumps: Incorporate these into your routine to combine strength and explosive power.
    • Broad Jump Drills: 3-4 sets of 5 jumps to increase your explosiveness and distance.
    • Core Work: Planks and Russian twists will help with stability during these explosive movements.
  • Wall Balls (13:24) - You can definitely speed this up! Let's work on that:
    • Squats with Med Ball: 4 sets of 10-15 reps to build leg and core strength.
    • Wall Ball Throws: Practice with lighter weights to get your technique down and gradually increase weight.
  • Roxzone (17:41) - This was slower than average by 4:29, indicating that transitions need improvement. To speed this up:
    • Practice Transitions: Set up mock transitions in training to simulate race conditions.
    • Overall Fitness: Incorporate HIIT sessions to improve your recovery times between exercises.
Race Strategies:
  • Pacing: Start strong but be mindful of your effort. You want to keep that early momentum without burning out. If you can maintain a consistent pace throughout, you’ll finish stronger.
  • Transitions: Don’t underestimate the power of a strong transition. Treat it like a mini-race—set a goal for each transition to shave off seconds. Visualization can help here; see yourself moving with purpose!
  • Hydration & Nutrition: Make sure you’re fueling up properly before the race. A little bit of carbs and hydration can go a long way in maintaining that stamina.
  • Mindset: Embrace the discomfort. As David Goggins says, “You are stopping you.” Push through those mental barriers and keep reminding yourself why you’re doing this.
Conclusion:

Emmet, your performance at the 2024 Stockholm Hyrox is commendable, but remember, champions are made in the off-season! Embrace the grind, work on your weaknesses, and you’ll be unstoppable. Every time you feel like quitting, remember why you started. And hey, if strength training feels tough, just remind yourself: “It’s not about being the best; it’s about being better than you were yesterday!” Keep pushing, keep improving, and let’s go crush that next race together! 💪💥🏆

I'm the Rox-Coach, and I believe in your potential! Let’s elevate your performance to new heights!

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Laurentius Dennis 2024 Singapore National Stadium 02:22:35
Kounlavong Johnson 2023 Los Angeles 02:22:34
Aiava Reg 2024 Melbourne 02:22:32
Lorijn Koen 2024 Rotterdam 02:22:31
Farrell Emmet 2024 Stockholm 02:22:23
Butson Adam 2023 Dallas 02:22:20
O Brien Eoghan 2023 Dublin 02:22:22
Richter Charlie 2023 Chicago 02:22:22
Szostek Kris 2023 New York 02:22:53
Shirodkar Santosh 2024 Copenhagen 02:22:02

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Copenhagen 01:56:29
2024 Malaga 01:56:29

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