Walsh Don Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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.

Performance Highlights

IRL IRL Flag Men 50-54 #115045 01:30:37 40th in AG | Top 47.6% 1345th | Top 60.3%
+01:26
46:10
Run Total
+00:12
05:46
Avg. Lap
+00:44
05:29
Best Lap
-00:25
38:01
Workout Total
-00:03
04:45
Avg. Workout
-01:02
06:30
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 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 Walsh Don'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 Walsh Don'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 Walsh Don'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 Walsh Don'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 04:07. Check the detail of the improvement plan below.

02:16 Potential Improvement 55.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:16 46:10 to 43:54 55.1%
Sandbag Lunges 00:42 05:57 to 05:15 17.0%
Sled Pull 00:28 05:30 to 05:02 11.3%
Burpees Broad Jump 00:19 05:51 to 05:32 7.7%
Ski Erg 00:13 04:42 to 04:29 5.3%
Rowing 00:09 05:01 to 04:52 3.6%
Sled Push 00:00 02:29 to 02:29 0.0%
Farmers Carry 00:00 02:11 to 02:11 0.0%
Wall Balls 00:00 06:20 to 06:20 0.0%

Splits Time

Walsh Don Perfect Race
Splits Total Average Total
Running 1 03:51 00:00 04:45 -00:54 00:00 +00:00
Ski Erg 04:42 03:51 04:31 +00:11 04:45 -00:54
Running 2 05:29 08:33 05:10 +00:19 09:16 -00:43
Sled Push 02:29 14:02 03:04 -00:35 14:26 -00:24
Running 3 06:02 16:31 05:38 +00:24 17:30 -00:59
Sled Pull 05:30 22:33 05:17 +00:13 23:08 -00:35
Running 4 06:05 28:03 05:37 +00:28 28:25 -00:22
Burpees Broad Jump 05:51 34:08 05:49 +00:02 34:02 +00:06
Running 5 06:08 39:59 05:49 +00:19 39:51 +00:08
Rowing 05:01 46:07 04:55 +00:06 45:40 +00:27
Running 6 06:01 51:08 05:40 +00:21 50:35 +00:33
Farmers Carry 02:11 57:09 02:18 -00:07 56:15 +00:54
Running 7 06:01 59:20 05:39 +00:22 58:33 +00:47
Sandbag Lunges 05:57 01:05:21 05:30 +00:27 01:04:12 +01:09
Running 8 06:37 01:11:18 06:21 +00:16 01:09:42 +01:36
Wall Balls 06:20 01:17:55 07:02 -00:42 01:16:03 +01:52
Roxzone 06:30 01:30:37 07:32 -01:02 01:30:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Don Walsh, competing in the 50-54 age group at the 2024 Amsterdam Hyrox event, delivered a solid performance ranking in the top 34% of his age group and top 43% overall. Although his total running time was slightly slower than average, he demonstrated strength in certain segments such as the Sled Push and Wall Balls, indicating a balanced profile with a slight edge in strength-oriented exercises. His initial pacing was aggressive, especially during Running 1, suggesting he might have started too fast and could benefit from a more even pacing strategy.

Segments to Improve

  • Running Total:

    Don's total running time was 3 minutes and 6 seconds slower than the 25th percentile. His initial running split was strong, but subsequent splits indicated fatigue.

    • Training Strategies: Incorporate interval training and tempo runs to build endurance and sustain speed over longer distances.
    • Exercises: Focus on running drills such as hill sprints and fartlek runs to improve both speed and stamina.
    • Form Corrections: Work on maintaining an efficient running form with a focus on posture and stride mechanics.
  • Sandbag Lunges:

    This segment was significantly slower, with room for improvement in both technique and strength endurance.

    • Training Strategies: Increase lower body strength through resistance training, focusing on lunges and squats with added weights.
    • Exercises: Weighted lunges, Bulgarian split squats, and step-ups to build leg strength and endurance.
    • Form Corrections: Emphasize proper lunging technique, ensuring knee alignment and core stability.
  • Burpees Broad Jump:

    Performance in this segment lagged, suggesting a need to enhance explosive power and cardiovascular fitness.

    • Training Strategies: Plyometric training to boost explosive power and interval training for improved cardiovascular fitness.
    • Exercises: Box jumps, burpee variations, and shuttle runs to increase explosiveness and agility.
    • Form Corrections: Focus on a smooth transition from burpee to jump, maintaining a steady rhythm.
  • Sled Pull:

    Improvement is needed in this strength-endurance exercise to navigate fatigue better.

    • Training Strategies: Develop upper body and core strength with functional training exercises.
    • Exercises: Sled drags, rope pulls, and core workouts to enhance pulling power and endurance.
    • Form Corrections: Practice maintaining a low center of gravity and using full body coordination during pulls.

Race Strategies

  • Even Pacing: Avoid starting too fast to prevent early race fatigue. Use a heart rate monitor to maintain a consistent effort level throughout the race.
  • Transition Efficiency: Practice quick transitions between exercise zones to reduce time spent in the Roxzone. This can be achieved through transition drills and minimizing unnecessary movements.
  • Strength-Endurance Balance: Enhance the ability to switch between running and strength exercises seamlessly by practicing compromised running scenarios, simulating transitions from strength exercises to running.
  • Hydration and Nutrition: Develop a race day nutrition strategy to maintain energy levels and prevent fatigue during longer events.
Similar Athletes
Wind Jur 2024 Amsterdam 01:30:56
Keen Kevin 2022 Manchester 01:30:54
Hogan Caleb 2024 Melbourne 01:31:00
Clark David 2024 New York 01:30:19
Hofschulte Eric 2024 Vienna - European Championship 01:30:09
Täuber Marc 2023 München 01:30:18
Gutierrez Carcel Pablo 2022 Valencia 01:31:07
Prickett Andrew 2024 London 01:30:51
Petrov Dmytro 2020 Hannover 01:31:05
Nisbet Christopher 2023 London 01:31:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
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