Dive into this athlete’s performance at 2024 Amsterdam 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 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.
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.
This section showcases the entire Kavanagh Alan'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 Kavanagh Alan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Kavanagh Alan'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.
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 Kavanagh Alan'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 05:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:01 | 39:20 to 36:19 | 53.1% |
| Sandbag Lunges | 01:03 | 04:58 to 03:55 | 18.5% |
| Burpees Broad Jump | 00:51 | 04:40 to 03:49 | 15.0% |
| Wall Balls | 00:40 | 05:28 to 04:48 | 11.7% |
| Rowing | 00:06 | 04:32 to 04:26 | 1.8% |
| Ski Erg | 00:00 | 04:00 to 04:00 | 0.0% |
| Sled Push | 00:00 | 01:40 to 01:40 | 0.0% |
| Sled Pull | 00:00 | 03:01 to 03:01 | 0.0% |
| Farmers Carry | 00:00 | 01:28 to 01:28 | 0.0% |
| Kavanagh Alan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:36 | 00:00 | 04:08 -00:32 | 00:00 +00:00 |
| Ski Erg | 04:00 | 03:36 | 04:15 -00:15 | 04:08 -00:32 |
| Running 2 | 04:57 | 07:36 | 04:25 +00:32 | 08:23 -00:47 |
| Sled Push | 01:40 | 12:33 | 02:32 -00:52 | 12:48 -00:15 |
| Running 3 | 05:03 | 14:13 | 04:46 +00:17 | 15:20 -01:07 |
| Sled Pull | 03:01 | 19:16 | 04:09 -01:08 | 20:06 -00:50 |
| Running 4 | 05:08 | 22:17 | 04:45 +00:23 | 24:15 -01:58 |
| Burpees Broad Jump | 04:40 | 27:25 | 04:19 +00:21 | 29:00 -01:35 |
| Running 5 | 05:08 | 32:05 | 04:52 +00:16 | 33:19 -01:14 |
| Rowing | 04:32 | 37:13 | 04:33 -00:01 | 38:11 -00:58 |
| Running 6 | 04:58 | 41:45 | 04:46 +00:12 | 42:44 -00:59 |
| Farmers Carry | 01:28 | 46:43 | 01:53 -00:25 | 47:30 -00:47 |
| Running 7 | 05:08 | 48:11 | 04:45 +00:23 | 49:23 -01:12 |
| Sandbag Lunges | 04:58 | 53:19 | 04:17 +00:41 | 54:08 -00:49 |
| Running 8 | 05:26 | 58:17 | 05:06 +00:20 | 58:25 -00:08 |
| Wall Balls | 05:28 | 01:03:43 | 05:23 +00:05 | 01:03:31 +00:12 |
| Roxzone | 05:18 | 01:14:20 | 05:26 -00:08 | 01:14:20 |
Alan Kavanagh delivered an impressive performance at the 2024 Amsterdam Hyrox race, finishing within the top 12% of all participants and the top 14% in his age group. His overall time of 01:14:20 indicates solid fitness and competitive spirit. However, Alan's total running time was 01:22 slower than the average, which highlights an area for improvement. Analyzing his initial segments, Alan started strong, especially with Running 1 being significantly faster than average, but his pace slowed down in subsequent running segments, indicating a potential pacing issue. His strength in exercises like the Sled Push and Sled Pull showcases a strong strength profile, but there's a need to balance this with improved running efficiency. Thus, Alan appears to have a robust strength profile but should focus on enhancing his running to achieve a more balanced performance.
To improve overall running efficiency, focus on endurance and running economy. Incorporate interval training, such as 400m repeats at a pace faster than race pace, and tempo runs to build stamina. Additionally, form drills like high knees, butt kicks, and strides can enhance running mechanics.
Improve strength and technique with exercises like weighted lunges and step-ups. Focus on maintaining a straight back and engaging core muscles during lunges to improve stability and efficiency. Plyometric exercises, such as box jumps, can also enhance explosive strength.
Enhance agility and cardiovascular endurance with burpee variations and plyometric drills. Practice explosive movements with box jumps and lateral hops. Work on maintaining a consistent rhythm and minimizing rest periods between jumps.
Strengthen leg and shoulder muscles with squats and shoulder presses. Focus on the fluidity of movement by practicing the full wall ball motion in training. Ensure a steady breathing pattern to maintain energy levels throughout the exercise.
Improve transition efficiency by practicing quick transitions between exercises. Work on breathing control and mental focus exercises to reduce downtime and maintain momentum throughout the race.
Avoid starting too fast to conserve energy for later segments. Aim for a steady, sustainable pace from the beginning.
Minimize time in the Roxzone by practicing quick transitions and maintaining focus between exercises.
Work on sustaining a consistent pace across all running segments to prevent energy dips and ensure a stronger finish.
Capitalize on strong segments like the Sled Push and Sled Pull to gain time, ensuring proper form and maximizing power output.
Develop mental resilience to push through fatigue, especially in later stages, by visualizing race scenarios and preparing for challenging moments.
| Similar Athletes | |||
|---|---|---|---|
| White Jake | 2024 Sports Direct HYROX London | 01:14:35 | |
| Byrne Clayton | 2024 Anaheim | 01:14:21 | |
| Cotten Andrew | 2024 Sydney | 01:14:26 | |
| Cockerton Kevin | 2024 Sports Direct HYROX London | 01:14:30 | |
| Amer Zackaria | 2024 Marseille | 01:14:44 | |
| Barroso Pujana Aitor | 2023 Barcelona | 01:14:36 | |
| Scherbel Clemens | 2020 Karlsruhe | 01:14:39 | |
| Wesemann Matthias | 2023 Miami | 01:14:22 | |
| GonzalezBello Daniel | 2024 London | 01:14:00 | |
| Wiegele Stefan | 2024 Frankfurt | 01:14:47 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Dublin | 01:41:48 | |
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