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 Hession Johnny'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 Hession Johnny'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 Hession Johnny'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 Hession Johnny'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
05:34.
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
Johnny Hession had an impressive HYROX run in Dublin 2024, placing in the top 72% of all athletes, and the top 76% in his age group (40-44). His overall time for the race was 01:25:22. His total running time was slightly slower than average, hinting that Johnny has a stronger focus on strength training than running. It's also worth noting that Johnny started the race at a high pace, finishing the first running segment significantly faster than average. However, he seemed to lose steam in later running stages, likely due to fatigue from strength exercises.
Segments to Improve
Run Total: Johnny's total running time was 00:02:12 slower than the 25th percentile. To improve this, he should incorporate more endurance-based running drills in his training. This could include long slow runs to build aerobic fitness, interval training to improve speed and recovery, and hill runs to boost strength and power.
Sled Pull: His sled pull time was 00:01:46 slower than the 25th percentile. Incorporating targeted strength training for his back, arms, and legs can help improve performance in this area. Compound lifts such as deadlifts, rows, and squats would be beneficial.
Wall Balls: Johnny's wall balls time was 00:01:38 slower than the 25th percentile. To improve this, he should focus on training his lower body strength and power, as well as his shoulder endurance. Squats, lunges and overhead presses could be useful exercises to include in his routine.
Sandbag Lunges: He was 00:00:56 slower than the 25th percentile in this segment. Increasing his focus on lower body strength and stability can help. Exercises like weighted lunges, step-ups, and Bulgarian split squats would be beneficial.
Ski Erg: Johnny's ski erg time was 00:00:21 slower than the 25th percentile. He should incorporate more upper-body cardiovascular exercises into his training, such as rowing, to build endurance and strength in his arms and core.
Race Strategies
For future races, Johnny should consider the following strategies:
Focus on pacing himself better throughout the race. Starting out too fast can lead to premature fatigue, affecting performance in later stages.
Practice quick transitions between running and strength segments to reduce roxzone time. This can be achieved through specific training scenarios that mimic the transitions in a HYROX race.
Ensure adequate recovery and nutrition leading up to the race. This can greatly impact overall performance, especially in endurance events like HYROX.
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