Dive into this athlete’s performance at 2024 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.
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 Rooney Brendan'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 Rooney Brendan'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 Rooney Brendan'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 Rooney Brendan'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
03:51.
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:
Brendan, you took on the 2024 Birmingham Hyrox and came out with a solid overall time of 01:17:43, placing you in the top 27% of 2702 athletes and 24% in your age group. That’s no small feat! Your performance highlights include a phenomenal effort in the Ski Erg, where you were faster than the average, and a respectable showing in many of the running segments. However, it seems your pacing was a bit off at the start, as you came in 1:07 slower than average on your first run. This can often lead to a slower total running time, which in your case was 15 seconds slower than the average.
It looks like you might have a runner’s profile, but your strength training could use some love—especially when it comes to those heavy lifts and functional movements. Think of yourself as a hybrid athlete, but with a little more horsepower in the legs. Time to rev up that engine! 🏆
Segments to Improve:
Wall Balls (00:06:18): You were 37 seconds slower than average here, and it’s clear this segment needs attention. Aim for higher reps with lighter weights to build endurance, and focus on technique. Try this drill: Do sets of 10-15 wall balls, resting only as long as it takes to catch your breath. The goal is to keep the heart rate high while perfecting your form.
Roxzone (00:06:26): A 37-second slower transition time means you might have enjoyed the view a bit too much! To improve here, practice quick transitions during training. Set up a mock race with minimal rest between exercises, focusing on getting back to running as soon as possible. Consider adding some agility drills to improve your speed between exercises.
Burpees Broad Jump (00:04:39): You were 5 seconds slower than average. Burpees can be tough on the body, so focus on explosive power. Try integrating broad jumps into your burpee routine—after every burpee, jump forward as far as you can. This will help build that explosive strength, which is crucial for Hyrox.
Farmers Carry (00:02:22): You were 23 seconds slower than average here. Practice carries with increasing weight and focus on your grip strength. Incorporating farmer's walks into your training regimen will not only improve your time but also your overall core stability.
Running Total (00:39:31): You were 15 seconds slower than average, indicating a need for speed work. Incorporate interval training into your routine—short bursts of speed followed by recovery periods. This could include 400m sprints at a pace faster than your race pace, with equal time for recovery.
Race Strategies:
Pacing: Start your first run at a slightly faster pace than you did this time. It’s important to find that sweet spot where you’re pushing yourself but not burning out. Remember, it’s not a sprint; it’s a Hyrox!
Transition Efficiency: Practice handling your gear and getting into the next exercise quickly. A good transition can save you precious seconds. Visualize your transitions during your workouts to build muscle memory.
Focus on Breath: During tough segments like wall balls and burpees, maintain a steady breathing pattern. Inhale through the nose and exhale through the mouth. This will help regulate your heart rate and keep fatigue at bay.
Conclusion:
Brendan, you’ve got the heart of a lion and the spirit of a champion! Remember, it’s about progress, not perfection. Each race teaches us something new, and with consistent training focusing on these areas, you’ll see that time drop like a bad habit! Push through those weaknesses, and soon they’ll be your strengths. As they say, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” So, keep grinding, and let’s get ready to smash that next race! 💪💥
Keep it up, champ! You’ve got this! - The Rox-Coach
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