Dive into this athlete’s performance at 2024 Glasgow 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 Mallin Kieran'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 Mallin Kieran'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 Mallin Kieran'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 Mallin Kieran'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
03:03.
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:
Kieran Mallin's performance in the 2024 Glasgow HYROX race places him in a competitive position within his age group and overall. His total running time was significantly faster than average, which indicates a strong running profile. However, certain strength segments, particularly the Sled Push and Sled Pull, were below average, highlighting areas that need improvement. Kieran's pacing throughout the race appears well-managed, as his running segments were consistently faster than average, suggesting good endurance and speed maintenance. The fact that his Roxzone time is significantly faster than average indicates excellent transition speed and minimal rest, showcasing strong overall fitness but also suggesting that there might be room for improving efficiency in strength-focused tasks.
Segments to Improve:
Sled Push: The Sled Push segment was significantly slower than average. To improve, Kieran should focus on lower body strength, particularly in the quads, glutes, and hamstrings. Specific exercises include heavy squats, leg press, and weighted sled pushes on a slight incline to mimic the resistance faced during the race. Additionally, incorporating plyometric training such as box jumps can help improve explosive power needed for this task.
Sled Pull: Similarly, for the Sled Pull, enhancing grip strength and posterior chain muscles is crucial. Deadlifts, farmer's walks, and grip strength exercises (such as towel pull-ups or farmers carry with fat grips) will be beneficial. Practicing the actual sled pull with varying weights can also help adapt to the resistance felt during the race.
Rowing: To improve in the Rowing segment, focusing on both technique and cardiovascular endurance is key. Interval training on the rowing machine, with periods of high intensity followed by rest, can improve overall efficiency and stamina. Additionally, technique drills focusing on the catch, drive, and recovery phases of the rowing stroke can enhance performance.
Race Strategies:
Strength Before Endurance: Given Kieran's strong running ability, incorporating strength training at the beginning of workout sessions when energy levels are highest could yield better improvements in the weaker segments. This approach ensures maximal effort and focus on strength development.
Pacing Strategy: While Kieran's endurance and pace are strong, focusing on a strategic pacing approach for strength segments can conserve energy. Practicing the transition between running and strength exercises in training can help in finding a balance that doesn't overly fatigue one set of muscles before critical tasks.
Transitions and Recovery: Improving transition times further can be achieved by practicing specific drills that mimic the race day's switch from running to strength tasks and vice versa. Incorporating active recovery techniques, such as dynamic stretching or low-intensity movements between high-intensity efforts, can also help maintain performance throughout the race.
By focusing on these areas of improvement and implementing the suggested strategies, Kieran Mallin can enhance his performance in future HYROX races. Strength training tailored to the demands of the race, combined with strategic pacing and efficient transitions, will be key to turning identified weaknesses into strengths.