Cooney Mark
Hyrox Result
Dive into this athlete’s performance at 2024 Melbourne 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.
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 Cooney Mark'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 Cooney Mark'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 Cooney Mark'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 Cooney Mark'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
04:05.
Check the detail of the improvement plan below.
02:38
Potential Improvement
64.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Mark Cooney delivered a commendable performance at the 2024 Melbourne Hyrox event, placing in the top 14% overall and the top 15% within his age group. His overall time of 01:17:44 showcases a strong competitive edge. However, his total running time was 00:40:33, which is 01:02 slower than the average, indicating room for improvement in running efficiency. Notably, Mark exhibits a hybrid profile with a slight inclination toward strength, as evidenced by significantly faster sled push and burpees broad jump times. His pacing strategy appeared consistent, with no major deviations in the first four running segments, suggesting a balanced but slightly conservative start.
Segments to Improve
- Running: With a total running time slower than average, Mark can enhance his running efficiency. Training Strategies: Incorporate interval and tempo runs to improve speed and endurance. Engage in hill sprints to build power and stamina.
- Roxzone: Spending more time here indicates a need for improved transition efficiency and overall fitness. Training Strategies: Practice quick transitions with drills that simulate race conditions, focusing on reducing rest time. Enhance general cardio fitness with circuit training.
- Wall Balls: Although slightly faster than average, there's potential for further improvement. Training Strategies: Work on wall ball technique, emphasizing proper squat form and explosive power. Include plyometric exercises like box jumps and med ball slams.
- Sled Pull and Sandbag Lunges: While already faster than average, optimizing technique can yield further gains. Training Strategies: For sled pull, focus on building back and grip strength with deadlifts and farmer's carries. For sandbag lunges, incorporate unilateral leg exercises like split squats and Bulgarian lunges.
Race Strategies
- Optimize Pacing: Start slightly more aggressively in the early running segments to capitalize on fresh energy levels, without compromising endurance for the latter half of the race.
- Efficient Transitions: Practice race-specific transitions to minimize time in the roxzone; consider rehearsing with a coach or teammate for feedback.
- Focus on Strength Endurance: Implement race-pace workouts that combine running with strength exercises, simulating the fatigue and effort levels of the actual event to build resilience under pressure.
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