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 Kinsella Alan'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 Kinsella Alan'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 Kinsella Alan'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 Kinsella Alan'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
05:47.
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
Alan Kinsella displayed an impressive performance in the 2024 Dublin HYROX race. His overall rank of 484 out of 2696 athletes placed him in the top 17%, reflecting his strong performance in this challenging event. His total running time of 00:38:30, which was 00:20 faster than the average, suggests that he has a strong runner profile. His pacing was generally on point, however, there were areas where he started too fast, particularly in the first running segment. This may have affected his performance in subsequent segments.
Segments to Improve
Alan's performance indicates a few areas where improvement could lead to a better overall rank. Notably, the Farmers Carry, Wall Balls, and Burpees Broad Jump segments were significantly slower than average.
Farmers Carry: For this segment, Alan should focus on increasing his grip strength and endurance. Incorporating more grip-centric exercises, such as dead hangs, kettlebell swings, and farmer's walks in his training can help. Additionally, ensuring proper form, including keeping the shoulders back and chest up, can also improve performance in this segment.
Wall Balls: Alan's performance in the Wall Ball segment suggests a need for improvement in lower body strength and cardiovascular endurance. Squats, lunges, and other leg strengthening exercises can help improve his performance here. Additionally, incorporating more high-intensity interval training (HIIT) can help improve his cardiovascular endurance.
Burpees Broad Jump: Alan's slower time in this segment suggests a need for increased explosive power and endurance. Plyometric exercises, such as box jumps, jump squats, and plyo push-ups can help enhance his explosive power. Additionally, increasing the amount of endurance training in his regimen can help him maintain a faster pace throughout this segment.
Race Strategies
Alan should consider implementing a few strategies during his races to improve his performance. Firstly, he should aim to maintain a steady pace throughout the race, particularly in the initial running segments, in order to conserve energy for later segments. Secondly, focusing on transitions between segments can also lead to significant time savings. This includes minimizing rest time and ensuring that he is effectively using the roxzone for recovery. Lastly, focusing on his form during each segment can not only improve his time, but also reduce the risk of injury. Overall, with some targeted training and strategic adjustments, Alan has the potential to significantly improve his performance in future races.
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