Daly Liam Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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

GER GER Flag Men 30-34 #133007 01:15:34 71st in AG | Top 34.0% 228th | Top 27.9%
+02:50
40:59
Run Total
+00:22
05:08
Avg. Lap
+00:31
04:40
Best Lap
-02:00
29:51
Workout Total
-00:15
03:43
Avg. Workout
-00:45
04:50
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 Daly Liam'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 Daly Liam'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 Daly Liam'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 Daly Liam'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 05:37. Check the detail of the improvement plan below.

04:12 Potential Improvement 74.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:12 40:59 to 36:47 74.8%
Burpees Broad Jump 00:51 04:47 to 03:56 15.1%
Sandbag Lunges 00:27 04:26 to 03:59 8.0%
Farmers Carry 00:06 01:49 to 01:43 1.8%
Sled Push 00:01 02:14 to 02:13 0.3%
Ski Erg 00:00 04:05 to 04:05 0.0%
Sled Pull 00:00 03:33 to 03:33 0.0%
Rowing 00:00 04:19 to 04:19 0.0%
Wall Balls 00:00 04:38 to 04:38 0.0%

Splits Time

Daly Liam Perfect Race
Splits Total Average Total
Running 1 04:37 00:00 04:12 +00:25 00:00 +00:00
Ski Erg 04:05 04:37 04:17 -00:12 04:12 +00:25
Running 2 04:40 08:42 04:29 +00:11 08:29 +00:13
Sled Push 02:14 13:22 02:34 -00:20 12:58 +00:24
Running 3 04:52 15:36 04:51 +00:01 15:32 +00:04
Sled Pull 03:33 20:28 04:15 -00:42 20:23 +00:05
Running 4 05:01 24:01 04:48 +00:13 24:38 -00:37
Burpees Broad Jump 04:47 29:02 04:24 +00:23 29:26 -00:24
Running 5 05:02 33:49 04:56 +00:06 33:50 -00:01
Rowing 04:19 38:51 04:34 -00:15 38:46 +00:05
Running 6 05:21 43:10 04:51 +00:30 43:20 -00:10
Farmers Carry 01:49 48:31 01:56 -00:07 48:11 +00:20
Running 7 05:14 50:20 04:49 +00:25 50:07 +00:13
Sandbag Lunges 04:26 55:34 04:23 +00:03 54:56 +00:38
Running 8 06:17 01:00:00 05:12 +01:05 59:19 +00:41
Wall Balls 04:38 01:06:17 05:28 -00:50 01:04:31 +01:46
Roxzone 04:50 01:15:34 05:35 -00:45 01:15:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Liam Daly's performance in the 2024 Köln HYROX race places him solidly in the top tier of his age group and overall among the competitors, highlighting his commendable athleticism and dedication. Notably, Liam shows a significant proficiency in strength-based exercises, as evidenced by his faster-than-average times in the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, and Wall Balls. These segments stand out as Liam's strengths, where he consistently ranks well above the average competitor. Conversely, his total running time is slightly slower than average, suggesting that while he has a strong base in strength exercises, endurance and pacing during the running segments might be areas for potential improvement. The data suggests Liam has a hybrid profile with a slight inclination towards strength exercises. His pacing appears to have been conservative at the start, given the slower initial running segments, which might have impacted his overall time negatively.

Segments to Improve:

  • Running Performance: With a total running time that's slower than average, focusing on endurance and speed work is crucial. Interval training, such as 400 to 800-meter repeats at a pace faster than his current average running pace, with equal rest periods, can help improve speed and cardiovascular endurance. Incorporating hill runs will also build leg strength and improve running economy. Liam should aim for at least two focused running sessions per week on non-consecutive days to allow for proper recovery.
  • Burpees Broad Jump: This segment was notably slower than average. Improving explosive power and efficiency in burpees can help. Plyometric exercises like box jumps, squat jumps, and lunge jumps will enhance explosive power. Practicing burpees with a focus on minimizing ground contact time and improving jumping distance can also boost performance. A drill to consider is timed sets of burpees with an emphasis on speed and jump length, gradually increasing duration and intensity.
  • Sandbag Lunges: Slightly slower than average, indicating a need for increased lower body strength and endurance. Weighted lunges, step-ups, and squats can build the necessary muscular endurance and strength. Additionally, incorporating walking lunges with a sandbag or similar weight over longer distances can closely mimic race conditions, improving both technique and endurance.

Race Strategies:

  • Pacing Strategy: Liam should focus on a more evenly distributed pacing strategy throughout the race. Starting off slightly faster than comfortable in the initial running segments could prevent time loss early on. Breaking down the race into sections and setting target times based on training paces can help maintain a more consistent speed throughout.
  • Transition Efficiency: Given that Liam's Roxzone time is faster than average, he already shows good transition efficiency. However, further minimizing time spent between exercises through practice and strategic planning (e.g., layout familiarity, gear setup) can shave off crucial seconds.
  • Endurance and Strength Balance: Continuing to build on his strength while enhancing his running endurance will make Liam a more well-rounded athlete. Integrating strength workouts with running through brick workouts, where he immediately follows strength exercises with a run, can help simulate race conditions and improve his ability to transition between different types of physical exertion more efficiently.

By focusing on these specified areas and implementing the recommended strategies, Liam Daly has the potential to significantly improve his performance in future HYROX races, particularly in his running segments and specific exercises where he's shown to be slightly below the average. Consistency in training, along with a strategic approach to his race day performance, will be key to his continued success and development as a competitive fitness athlete.

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
Similar Athletes
Canuti Federico 2023 Milan 01:15:14
Dickson David 2023 Glasgow 01:15:28
PhenixNorman Adam 2024 Birmingham 01:15:30
Quaasdorf Chris 2021 Leipzig 01:15:44
Himmel Tom 2024 Vienna - European Championship 01:16:02
Hill James 2024 Maastricht 01:15:50
Menzel Stephan 2022 Leipzig 01:15:17
Jamison Ryan 2024 Houston 01:15:21
Gautam Prasun 2023 London 01:15:51
Hadler Olaf 2022 Bremen 01:15:37

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Stuttgart 01:19:04
2024 Vienna - European Championship 01:26:30
2024 Frankfurt 01:20:06

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