Donnelly Sean Hyrox Result

Dive into this athlete’s performance at 2023 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 1000 similar athletes.

Performance Highlights

IRL IRL Flag Men 35-39 #115032 01:19:53 32nd in AG | Top 16.8% 119th | Top 15.4%
+03:03
43:13
Run Total
+00:23
05:24
Avg. Lap
-00:59
03:21
Best Lap
-01:34
32:05
Workout Total
-00:12
04:00
Avg. Workout
-01:26
04:39
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 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 Donnelly Sean'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 Donnelly Sean'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 Donnelly Sean'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 Donnelly Sean'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 05:24. Check the detail of the improvement plan below.

04:09 Potential Improvement 76.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:09 43:13 to 39:04 76.9%
Sandbag Lunges 00:30 04:52 to 04:22 9.3%
Sled Push 00:18 02:44 to 02:26 5.6%
Ski Erg 00:13 04:28 to 04:15 4.0%
Rowing 00:10 04:45 to 04:35 3.1%
Wall Balls 00:04 05:29 to 05:25 1.2%
Sled Pull 00:00 03:57 to 03:57 0.0%
Burpees Broad Jump 00:00 04:03 to 04:03 0.0%
Farmers Carry 00:00 01:47 to 01:47 0.0%

Splits Time

Donnelly Sean Perfect Race
Splits Total Average Total
Running 1 03:21 00:00 04:22 -01:01 00:00 +00:00
Ski Erg 04:28 03:21 04:21 +00:07 04:22 -01:01
Running 2 05:13 07:49 04:42 +00:31 08:43 -00:54
Sled Push 02:44 13:02 02:43 +00:01 13:25 -00:23
Running 3 05:26 15:46 05:05 +00:21 16:08 -00:22
Sled Pull 03:57 21:12 04:32 -00:35 21:13 -00:01
Running 4 05:27 25:09 05:05 +00:22 25:45 -00:36
Burpees Broad Jump 04:03 30:36 04:47 -00:44 30:50 -00:14
Running 5 07:15 34:39 05:13 +02:02 35:37 -00:58
Rowing 04:45 41:54 04:40 +00:05 40:50 +01:04
Running 6 05:30 46:39 05:05 +00:25 45:30 +01:09
Farmers Carry 01:47 52:09 02:02 -00:15 50:35 +01:34
Running 7 05:32 53:56 05:04 +00:28 52:37 +01:19
Sandbag Lunges 04:52 59:28 04:40 +00:12 57:41 +01:47
Running 8 05:33 01:04:20 05:33 +00:00 01:02:21 +01:59
Wall Balls 05:29 01:09:53 05:54 -00:25 01:07:54 +01:59
Roxzone 04:39 01:19:53 06:05 -01:26 01:19:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sean Donnelly had a strong performance in the 2023 Dublin Hyrox race, finishing in the top 10% overall and top 12% in his age group. His overall time of 01:19:53 is commendable, indicating a good level of fitness and determination. However, there are areas where he can improve to further enhance his performance.

Sean's total running time of 00:43:13 is 04:30 slower than the average for his finish time. This suggests that he could benefit from improving his overall fitness and transition time. Additionally, his best running lap of 00:03:21 indicates that he has the potential to excel in running segments.

Segments to Improve


1. Running 5:
Sean's time of 00:07:15 is 02:05 slower than the average. To improve in this segment, Sean should focus on improving his endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him build stamina and increase his running pace. He should also work on maintaining proper running form and stride length to optimize his efficiency.

2. Running 2:
Sean's time of 00:05:13 is 00:34 slower than the average. To improve in this segment, he should focus on improving his speed and agility. Incorporating speed drills such as ladder drills, shuttle runs, and agility ladder exercises can help him improve his footwork and quickness. He should also work on his acceleration and deceleration techniques to optimize his performance in this segment.

3. Running 7:
Sean's time of 00:05:32 is 00:29 slower than the average. To improve in this segment, he should continue to work on his endurance and speed. Long-distance runs, tempo runs, and fartlek training can help him build the necessary endurance for this segment. He should also incorporate strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, to improve his overall running performance.

4. Running 6:
Sean's time of 00:05:30 is 00:27 slower than the average. To improve in this segment, he should focus on building his endurance and strength. Incorporating longer runs, hill repeats, and strength training exercises such as deadlifts, step-ups, and planks can help him improve his overall performance in this segment.

5. Running 4:
Sean's time of 00:05:27 is 00:22 slower than the average. To improve in this segment, he should continue to work on his endurance and speed. Interval training, tempo runs, and incorporating plyometric exercises such as box jumps and squat jumps can help him improve his running pace and efficiency.

6. Running 3:
Sean's time of 00:05:26 is 00:20 slower than the average. To improve in this segment, he should focus on improving his speed and agility. Incorporating agility ladder drills, cone drills, and shuttle runs into his training routine can help him improve his footwork and quickness. He should also work on his acceleration and deceleration techniques to optimize his performance in this segment.

7. Sandbag Lunges:
Sean's time of 00:04:52 is 00:15 slower than the average. To improve in this segment, he should focus on building his lower body strength and endurance. Incorporating exercises such as lunges, squats, and step-ups with added resistance can help him improve his performance in sandbag lunges. He should also work on maintaining proper form and balance throughout the exercise.

8. Ski Erg:
Sean's time of 00:04:28 is 00:11 slower than the average. To improve in this segment, he should focus on improving his upper body and core strength. Incorporating exercises such as rowing, push-ups, and planks can help him build the necessary strength for the Ski Erg. He should also work on his technique and pacing to optimize his performance in this segment.

Strategies


1. Pacing:
Sean should focus on maintaining a consistent pace throughout the race to avoid burnout and ensure optimal performance. He should start with a moderate pace and gradually increase his intensity as the race progresses. It is important for him to gauge his effort level and avoid going out too fast in the beginning.

2. Transitions:
To improve his overall race time, Sean should work on minimizing his transition time between segments. Practicing efficient transitions during training sessions can help him save valuable time during the race. He should also consider strategizing his transitions by planning ahead and preparing his equipment in advance.

3. Mental Preparation:
Sean should focus on mental preparation techniques such as visualization and positive self-talk to enhance his performance during the race. Developing a strong mental game can help him stay focused, motivated, and resilient throughout the race.

4. Nutrition and Hydration:
Proper nutrition and hydration play a vital role in race performance. Sean should ensure he is fueling his body with balanced meals and staying hydrated leading up to and during the race. Experimenting with different nutrition and hydration strategies during training sessions can help him find what works best for him.

In conclusion, Sean Donnelly had a strong performance in the 2023 Dublin Hyrox race. By focusing on improving his overall fitness, transition time, and specific segments such as running 5, running 2, and running 7, he can further enhance his performance in future races. Implementing specific training strategies and techniques, as well as incorporating strength and endurance exercises tailored to each segment, will help him achieve his goals. With proper pacing, efficient transitions, and mental preparation, Sean has the potential to continue excelling in Hyrox 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
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Bender Manuel 2024 Hong Kong 01:19:55
Hammer Ben 2024 Birmingham 01:20:15
Durno Tom 2024 Sports Direct HYROX London 01:19:43
Schümann Pascal 2024 Hamburg 01:19:39
Markussen Lasse 2024 Copenhagen 01:20:07
Chrzan Marc 2024 Frankfurt 01:19:25

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2024 Dublin 01:11:40

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