Clifford Conor Hyrox Result

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 165 similar athletes.

Performance Highlights

IRL IRL Flag Men 35-39 #193021 01:42:47 44th in AG | Top 81.5% 179th | Top 87.7%
-01:59
45:04
Run Total
-00:14
05:38
Avg. Lap
+00:05
04:43
Best Lap
+00:47
48:14
Workout Total
+00:06
06:01
Avg. Workout
+01:12
09:34
Roxzone

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 Pro 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 165 athletes with similar finish time in Hyrox Pro 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 165 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Clifford Conor'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 Clifford Conor'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 165 athletes with similar finish time in Hyrox Pro 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 Clifford Conor'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 Pro 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 Clifford Conor'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 05:09. Check the detail of the improvement plan below.

02:43 Potential Improvement 52.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Farmers Carry 02:43 05:38 to 02:55 52.8%
Sled Pull 01:42 10:07 to 08:25 33.0%
Sandbag Lunges 00:31 06:54 to 06:23 10.0%
Burpees Broad Jump 00:13 05:57 to 05:44 4.2%
Ski Erg 00:00 04:04 to 04:04 0.0%
Sled Push 00:00 03:54 to 03:54 0.0%
Rowing 00:00 04:47 to 04:47 0.0%
Wall Balls 00:00 06:53 to 06:53 0.0%
Run Total 00:00 45:04 to 45:04 0.0%

Splits Time

Clifford Conor Perfect Race
Splits Total Average Total
Running 1 03:15 00:00 04:37 -01:22 00:00 +00:00
Ski Erg 04:04 03:15 04:29 -00:25 04:37 -01:22
Running 2 05:11 07:19 05:15 -00:04 09:06 -01:47
Sled Push 03:54 12:30 04:56 -01:02 14:21 -01:51
Running 3 06:01 16:24 05:57 +00:04 19:17 -02:53
Sled Pull 10:07 22:25 08:41 +01:26 25:14 -02:49
Running 4 06:23 32:32 05:57 +00:26 33:55 -01:23
Burpees Broad Jump 05:57 38:55 05:40 +00:17 39:52 -00:57
Running 5 06:32 44:52 06:10 +00:22 45:32 -00:40
Rowing 04:47 51:24 05:00 -00:13 51:42 -00:18
Running 6 06:20 56:11 05:59 +00:21 56:42 -00:31
Farmers Carry 05:38 01:02:31 02:58 +02:40 01:02:41 -00:10
Running 7 06:44 01:08:09 06:00 +00:44 01:05:39 +02:30
Sandbag Lunges 06:54 01:14:53 06:31 +00:23 01:11:39 +03:14
Running 8 04:43 01:21:47 07:03 -02:20 01:18:10 +03:37
Wall Balls 06:53 01:26:30 09:12 -02:19 01:25:13 +01:17
Roxzone 09:34 01:42:47 08:22 +01:12 01:42:47
Based on 165 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Conor Clifford's performance in the 2024 Dublin HYROX Pro race demonstrated a strong running profile, with an overall running time that was 01:50 faster than the average competitor. This was particularly evident in the first running segment where his time was significantly faster than the average, and in the final running segment where he outperformed the average competitor by an impressive 02:17. His strong running performance, however, appears to be at the expense of his strength-based tasks and his transition times. This is evident in his slower-than-average performances in the Sled Pull and Farmer's Carry, as well as his Roxzone time, which collectively suggest a need for improved overall fitness and transition efficiency.

Segments to Improve:

  • Farmer's Carry: Conor's time in this segment was significantly slower than average, indicating a potential lack of grip strength and endurance. Specific exercises to improve in this area include grip strength training such as dead hangs, farmer's walks, and wrist curls. Incorporating these exercises into his regular training routine should help to improve his performance in this segment.
  • Sled Pull: Similarly, Conor's time in the Sled Pull was slower than average, suggesting a need for improved lower body strength and power. Exercises such as squats, lunges, and deadlifts, along with sled-specific training, could be beneficial in improving his performance in this segment.
  • Roxzone: Conor's slower-than-average Roxzone time indicates a need for improved transition efficiency. Practicing quick transitions between different exercises, as well as maintaining a steady heart rate during these transitions, could help to reduce his Roxzone time. General fitness improvements, such as increasing cardiorespiratory endurance through HIIT workouts, could also be beneficial.

Race Strategies:

Moving forward, Conor should consider implementing the following strategies to improve his overall performance:

  • Pacing: While Conor's fast start in the initial running segments gave him an early advantage, it may have led to fatigue in the later segments. A more steady pacing strategy could help to conserve energy for the strength-based tasks and the final running segments.
  • Strength Training: Incorporating more strength training into his routine, particularly focusing on grip strength and lower body strength, will help to improve his performance in the Farmer's Carry and Sled Pull segments.
  • Transition Efficiency: Practicing quick, efficient transitions between different exercises can help to reduce his Roxzone time. This includes not only the physical act of transitioning between exercises but also managing his heart rate during these transitions.
Similar Athletes
Driver Mark 2024 Glasgow 01:42:32
Castañ Ibañez Luis 2022 Valencia 01:42:46
Lamb Dave 2023 London 01:43:16
Roumou Jayson 2022 Amsterdam 01:42:33
Rößing Rouven 2023 Frankfurt 01:42:18
McClughen Ryan 2022 Chicago 01:42:31
Varela Ribeiro Marcel 2024 Rotterdam 01:42:27
Laborie Michel 2024 Paris 01:43:12
Marquez Vazquez Jorge 2024 Mexico City 01:42:46
De Wit Bas 2024 Amsterdam 01:42:51

Measure Your Performance Against Top Athletes

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