Dive into this athlete’s performance at 2022 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:01. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 04:00 (From 41:15 to 37:15) | 79.7% |
| Farmers Carry | 00:32 (From 02:17 to 01:45) | 10.6% |
| Sled Push | 00:20 (From 02:35 to 02:15) | 6.6% |
| Sandbag Lunges | 00:08 (From 04:12 to 04:04) | 2.7% |
| Sled Pull | 00:01 (From 03:55 to 03:54) | 0.3% |
| Ski Erg | 00:00 (From 04:03 to 04:03) | 0.0% |
| BBJ | 00:00 (From 03:37 to 03:37) | 0.0% |
| Rowing | 00:00 (From 04:27 to 04:27) | 0.0% |
| Wall Balls | 00:00 (From 04:43 to 04:43) | 0.0% |
| Donnelly Sean | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:09 | 00:00 | 04:15 +00:54 | 00:00 +00:00 |
| Ski Erg | 04:03 | 05:09 | 04:18 -00:15 | 04:15 +00:54 |
| Running 2 | 04:50 | 09:12 | 04:32 +00:18 | 08:33 +00:39 |
| Sled Push | 02:35 | 14:02 | 02:37 -00:02 | 13:05 +00:57 |
| Running 3 | 04:57 | 16:37 | 04:53 +00:04 | 15:42 +00:55 |
| Sled Pull | 03:55 | 21:34 | 04:21 -00:26 | 20:35 +00:59 |
| Running 4 | 05:03 | 25:29 | 04:52 +00:11 | 24:56 +00:33 |
| Burpees Broad Jump | 03:37 | 30:32 | 04:31 -00:54 | 29:48 +00:44 |
| Running 5 | 05:15 | 34:09 | 04:59 +00:16 | 34:19 -00:10 |
| Rowing | 04:27 | 39:24 | 04:36 -00:09 | 39:18 +00:06 |
| Running 6 | 05:18 | 43:51 | 04:53 +00:25 | 43:54 -00:03 |
| Farmers Carry | 02:17 | 49:09 | 01:57 +00:20 | 48:47 +00:22 |
| Running 7 | 05:16 | 51:26 | 04:52 +00:24 | 50:44 +00:42 |
| Sandbag Lunges | 04:12 | 56:42 | 04:26 -00:14 | 55:36 +01:06 |
| Running 8 | 05:29 | 01:00:54 | 05:15 +00:14 | 01:00:02 +00:52 |
| Wall Balls | 04:43 | 01:06:23 | 05:36 -00:53 | 01:05:17 +01:06 |
| Roxzone | 05:32 | 01:16:31 | 05:38 -00:06 | 01:16:31 |
One area that stands out is Sean's total running time, which was 00:41:15. This is 03:44 slower than the average for his finish time. This indicates that Sean may need to work on his overall fitness and transition time.
To improve Running 1, Sean could work on his running speed and endurance. Incorporating interval training and tempo runs into his training routine can help him build speed and stamina. He should also focus on proper running form and technique to maximize efficiency.
For the Best Lap segment, Sean should aim to improve his overall running performance. This could involve increasing his mileage in training and incorporating hill workouts to build strength and endurance. He may also benefit from working with a running coach to improve his running technique.
Running 6, Running 7, and Running 2 are all segments where Sean lost time compared to the average. To improve these segments, he should focus on increasing his overall running speed and endurance. Interval training, fartlek runs, and hill repeats can all be effective training strategies. Additionally, strength training exercises that target the muscles used in running, such as squats and lunges, can help improve running performance.
The Farmers Carry segment is another area where Sean lost time. To improve in this segment, he should focus on improving his grip strength and overall strength. Exercises such as deadlifts, farmer's carries, and kettlebell swings can help develop the necessary strength for this segment.
Lastly, in the Running 5 segment, Sean lost some time compared to the average. Similar to the other running segments, he should focus on improving his running speed and endurance through training strategies such as interval training, tempo runs, and hill workouts.
Sean should also prioritize efficient transitions between segments. The Roxzone time, which represents the time spent between exercise zones, was slightly slower than average for Sean. By improving his overall fitness and transition time, he can save valuable seconds during the race.
Incorporating race-specific training into his routine can also be beneficial. This can involve simulating the race conditions by incorporating similar exercises and transitions into his training sessions. By practicing the specific movements and transitions, Sean can improve his efficiency and performance during the race.
Overall, Sean Donnelly had a strong performance in the 2022 Birmingham Hyrox race. By focusing on improving his running speed and endurance, optimizing his transitions, and incorporating race-specific training into his routine, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Loof Mertijn | 2024 Rotterdam | 01:16:19 | |
| MartínBorregón Sundberg Iker | 2024 Malaga | 01:16:55 | |
| Campuzano Fernando | 2024 Ciudad de Mexico | 01:16:52 | |
| Hannah David | 2024 Birmingham | 01:16:52 | |
| Mccann Ethan | 2024 Dublin | 01:16:51 | |
| Evans Dean | 2024 Manchester | 01:16:12 | |
| Kilkenny James | 2023 Melbourne | 01:16:52 | |
| Alabaster Chris | 2023 London | 01:16:52 | |
| Herisson Willy | 2024 Marseille | 01:16:49 | |
| Timmins Rory | 2024 Glasgow | 01:16:24 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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Donnelly Sean
