Doherty Ruairi
Hyrox Result
Dive into this athlete’s performance at 2024 Manchester 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 Doherty Ruairi'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 Doherty Ruairi'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 Doherty Ruairi'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 Doherty Ruairi'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
04:33.
Check the detail of the improvement plan below.
03:49
Potential Improvement
83.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ruairi Doherty's overall performance in the 2024 Manchester HYROX race places him in the top 23% of all athletes and top 30% in his age group, which is commendable. Analyzing Ruairi's splits, it's clear that his strength lies more in the strength-oriented segments, as evidenced by his exceptional performance in the Sled Push and Pull, Farmers Carry, Sandbag Lunges, and Wall Balls; all of which were significantly faster than average. Conversely, Ruairi's total running time was 04:02 slower than average, indicating that endurance running is an area for improvement. His pacing seems to start strong but fades as the race progresses, suggesting that endurance and pacing strategy are key areas for development. Ruairi exhibits a hybrid profile with a lean towards strength, but to achieve a more balanced performance, improvements in running endurance and race pacing are necessary.
Segments to Improve:
- Run Total: Ruairi's overall running time indicates a need for enhanced running endurance. Interval training, such as 400 to 800-meter repeats at a faster pace than his current average, with equal rest times, can improve aerobic capacity and speed. Incorporating long, slow runs into his training will also enhance overall endurance.
- Burpees Broad Jump: This segment was notably slower than average. To improve, Ruairi should focus on plyometric exercises like box jumps, broad jumps, and plyo push-ups to increase explosive strength. Practicing the specific movement of the burpee broad jump regularly, focusing on efficiency in the jump and minimizing ground contact time, will also be beneficial.
- Roxzone: The slower Roxzone time suggests a need for faster transitions and possibly improved overall fitness. High-intensity circuit training that mimics the transition between exercises can help. Also, practicing specific transitions between running and strength exercises will reduce hesitation and improve speed in this segment.
Race Strategies:
- Pacing: Given Ruairi's tendency to start strong and slow down, a more conservative start might conserve energy for a stronger finish. Breaking the race down into segments and setting target times based on training performances can help manage energy more effectively throughout the race.
- Transition Work: As transitions appear to be a weak point, Ruairi should focus on minimizing rest time between segments. This can be achieved by setting up a mock race environment in training where he practices going from one exercise to the next with as little downtime as possible.
- Strength and Conditioning: While Ruairi excels in strength segments, continuous improvement in this area will keep it as a competitive advantage. Incorporating compound lifts (e.g., squats, deadlifts) and functional fitness exercises that mimic race movements can further enhance his performance in strength segments.
- Endurance Running: To improve his running segments, Ruairi should focus on varied running workouts targeting different aspects of running performance, including interval training for speed, long runs for endurance, and tempo runs to improve his lactate threshold. This will help in maintaining a faster pace throughout the race.
By addressing these identified areas for improvement and implementing the suggested strategies, Ruairi Doherty can expect to see significant enhancements in his HYROX race performance, potentially leading to better overall and age-group rankings in future races.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator