Lawless Dermot 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 5 similar athletes.

Performance Highlights

IRL IRL Flag Men 45-49 #193007 02:24:28 5th in AG | Top 100.0% 93rd | Top 100.0%
+04:11
01:04:37
Run Total
+00:47
08:05
Avg. Lap
-02:22
04:20
Best Lap
+00:59
01:12:41
Workout Total
+00:08
09:05
Avg. Workout
-07:03
07:15
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 5 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 5 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Lawless Dermot'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 Lawless Dermot'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 5 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 Lawless Dermot'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 Lawless Dermot'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 28:24. Check the detail of the improvement plan below.

12:31 Potential Improvement 44.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 12:31 01:04:37 to 52:06 44.1%
Wall Balls 06:21 17:38 to 11:17 22.4%
Sled Push 02:46 08:55 to 06:09 9.7%
Burpees Broad Jump 02:20 09:21 to 07:01 8.2%
Sled Pull 02:09 13:07 to 10:58 7.6%
Sandbag Lunges 01:09 09:00 to 07:51 4.0%
Rowing 00:31 05:47 to 05:16 1.8%
Ski Erg 00:28 05:11 to 04:43 1.6%
Farmers Carry 00:09 03:42 to 03:33 0.5%

Splits Time

Lawless Dermot Perfect Race
Splits Total Average Total
Running 1 04:20 00:00 04:33 -00:13 00:00 +00:00
Ski Erg 05:11 04:20 05:05 +00:06 04:33 -00:13
Running 2 07:06 09:31 05:54 +01:12 09:38 -00:07
Sled Push 08:55 16:37 08:07 +00:48 15:32 +01:05
Running 3 08:00 25:32 07:19 +00:41 23:39 +01:53
Sled Pull 13:07 33:32 15:13 -02:06 30:58 +02:34
Running 4 07:37 46:39 07:13 +00:24 46:11 +00:28
Burpees Broad Jump 09:21 54:16 08:00 +01:21 53:24 +00:52
Running 5 09:38 01:03:37 07:48 +01:50 01:01:24 +02:13
Rowing 05:47 01:13:15 05:53 -00:06 01:09:12 +04:03
Running 6 07:50 01:19:02 06:50 +01:00 01:15:05 +03:57
Farmers Carry 03:42 01:26:52 03:46 -00:04 01:21:55 +04:57
Running 7 08:51 01:30:34 08:44 +00:07 01:25:41 +04:53
Sandbag Lunges 09:00 01:39:25 09:30 -00:30 01:34:25 +05:00
Running 8 11:18 01:48:25 10:07 +01:11 01:43:55 +04:30
Wall Balls 17:38 01:59:43 16:08 +01:30 01:54:02 +05:41
Roxzone 07:15 02:24:28 14:18 -07:03 02:24:28
Based on 5 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dermot Lawless had a respectable performance in the Hyrox race in Dublin. He finished with an overall rank of 93, placing him in the top 55% of 168 athletes. In his age group (45-49), he placed 5th out of 11 athletes, which is in the top 45%. His overall time was 02:24:28, and his total running time was 01:04:37, which was 02:05 slower than the average for his finish time. His best running lap was 00:04:20.

Based on the splits analysis, Dermot Lawless had some areas of strength and areas that need improvement. His running 1 and running 4 segments were faster than average, indicating he has good running abilities. However, his sled pull, sled push, running 2, running 5, running 7, and farmers carry segments were slower than average, suggesting that he needs to work on his strength and endurance.

Segments to Improve


1. Sled Pull:
Dermot Lawless lost 03:51 compared to the average time in this segment. To improve his performance in the sled pull, he should focus on increasing his upper body and back strength. Exercises such as deadlifts, bent-over rows, and pull-ups can help him develop the necessary strength. Additionally, practicing sled pulls with heavier weights and focusing on technique and speed can also improve his performance.

2. Sled Push:
Dermot Lawless lost 03:14 compared to the average time in this segment. To improve his sled push, he should focus on lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help him develop the necessary leg strength. Incorporating sprint intervals into his training routine can also improve his explosiveness and speed during the sled push.

3. Running 2:
Dermot Lawless lost 00:13 compared to the average time in this segment. To improve his running performance, he should focus on increasing his endurance and speed. Incorporating interval training, such as tempo runs and fartlek runs, into his training routine can help improve his running speed and endurance. Additionally, incorporating strength training exercises for the legs, such as squats and lunges, can also help improve his running performance.

4. Running 5:
Dermot Lawless lost 01:03 compared to the average time in this segment. To improve his running performance in this segment, he should focus on increasing his endurance and speed. Incorporating long-distance runs into his training routine can help improve his endurance. Additionally, incorporating interval training and hill sprints can help improve his speed and endurance during the race.

5. Running 7:
Dermot Lawless lost 00:54 compared to the average time in this segment. To improve his running performance in this segment, he should focus on increasing his endurance and speed. Incorporating interval training and hill sprints into his training routine can help improve his speed and endurance. Additionally, incorporating exercises to strengthen the core and upper body, such as planks and push-ups, can help improve overall running performance.

6. Farmers Carry:
Dermot Lawless lost 00:27 compared to the average time in this segment. To improve his performance in the farmers carry, he should focus on increasing his grip strength and overall endurance. Exercises such as farmer's carries, deadlifts, and forearm exercises can help improve his grip strength. Additionally, incorporating exercises that target the core and upper body, such as planks and push-ups, can help improve overall endurance during the farmers carry.

7. Running 2:
Dermot Lawless lost 00:13 compared to the average time in this segment. To improve his running performance, he should focus on increasing his endurance and speed. Incorporating interval training, such as tempo runs and fartlek runs, into his training routine can help improve his running speed and endurance. Additionally, incorporating strength training exercises for the legs, such as squats and lunges, can also help improve his running performance.

Strategies


- Dermot Lawless should focus on pacing himself throughout the race. It is important to find a balance between maintaining a steady pace and pushing oneself to improve performance. Avoid starting too fast and burning out later in the race.
- Prioritize training the weaker segments, such as the sled pull, sled push, and farmers carry, to improve overall performance.
- Incorporate specific exercises and drills into training routines that target the identified areas of improvement. This should include strength training exercises, endurance exercises, and technique work.
- Practice transitions between segments to minimize time spent in the roxzone. This can be achieved by improving overall fitness and practicing smooth and efficient transitions between exercises.
- Consider incorporating specific compromised running scenarios into training to prepare for the demands of the race. This could include running on uneven terrain, running with weighted backpacks, or running uphill to simulate the challenges faced during the race.

By implementing these strategies and focusing on the identified areas of improvement, Dermot Lawless can enhance his performance in the Hyrox race and achieve better results.

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 Pro Men
Similar Athletes
Bahri Deeno 2022 Chicago 02:24:54
Lawless Dermot 2023 Dublin 02:24:28
Gramespacher Stefan 2023 Dublin 02:24:28
Lew Julian 2024 Singapore 02:24:20
Alessandris Marim 2023 Rimini 02:24:54

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Amsterdam 02:03:44
2023 Manchester 02:05:22

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