Dive into this athlete’s performance at 2024 Rotterdam 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
472 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 472 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 472 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Donnell Ian'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 Donnell Ian'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 472 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 Donnell Ian'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 Donnell Ian'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
06:44.
Check the detail of the improvement plan below.
Based on 472 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ian Donnell's performance in the 2024 Rotterdam Hyrox race places him in the top 64% of all athletes and in the top 67% of his age group, showcasing a commendable effort. His overall time was 01:56:56, with a total running time of 00:59:03, which is slightly slower than average, indicating a potential area for improvement. Ian's performance suggests he has a stronger inclination towards strength exercises, as evidenced by his faster-than-average times in the Sled Push, Sled Pull, Rowing, Sandbag Lunges, and Wall Balls segments. His pacing at the beginning was slower, particularly in the first running segment, but he showed resilience and improved pacing in later stages. This pattern suggests a need for better race start strategy and pacing adjustments to maintain a more consistent performance throughout the event.
Segments to Improve:
Total Running Time: Given that Ian's total running time is slower than average, focusing on improving his cardiovascular endurance and running efficiency can yield significant improvements. Interval training, such as 400 to 800-meter repeats at a pace faster than his current 5K race pace, can help improve speed and cardiovascular capacity. Incorporating hill sprints and tempo runs can also enhance his running strength and endurance.
Roxzone: The slower Roxzone time suggests Ian could benefit from reducing rest periods and improving transition times between exercises. Practicing quick transitions in training sessions, along with circuit training that mimics the race's structure, can help. Emphasizing total-body conditioning and metabolic conditioning workouts will improve his overall fitness, allowing for quicker recovery and transitions.
Burpees Broad Jump: This segment was notably slower, indicating a potential lack of explosive power and coordination. Plyometric exercises, such as box jumps, squat jumps, and lunge jumps, can enhance explosive strength. Practicing burpees with an emphasis on form and explosive movement for the broad jump can also directly improve performance in this segment.
Farmer's Carry: Ian's time in this segment suggests grip strength and endurance may be limiting factors. Incorporating grip-strengthening exercises, such as dead hangs, farmer's walks with progressively heavier weights, and wrist curls, can improve his performance. Additionally, focusing on core stability exercises will help maintain form and efficiency during the carry.
Race Strategies:
Start Pacing: Ian should focus on a conservative start to avoid burning out too early, especially in the initial running segments. Establishing a steady pace that feels manageable for the first half of the race can preserve energy for stronger finishes in the latter stages.
Transition Practice: Incorporating transition drills into training sessions can significantly reduce Roxzone time. Practicing moving swiftly and efficiently from one exercise to the next, with minimal rest, can mimic race conditions and improve overall time.
Strength and Endurance Balance: Given Ian's stronger performance in strength-based segments, maintaining this advantage while improving endurance aspects is crucial. A balanced training program that does not neglect running endurance while continuing to build on strength will yield the best overall performance improvements.
Mental Preparation: Mental resilience plays a key role in overcoming the challenging segments of the race. Visualization techniques, setting mini-goals throughout the race, and maintaining a positive mindset can help Ian push through difficult segments more effectively.
With targeted training adjustments, focused on improving running performance, transition times, explosive power, and grip strength, Ian Donnell can look forward to significant improvements in future Hyrox races. Balancing his inherent strength capabilities with enhanced endurance and strategic race pacing will be key to climbing the ranks in his age group and overall standings.
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