Flynn Ciaran Hyrox Result

Dive into this athlete’s performance at 2024 Brisbane 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

AUS AUS Flag Men 35-39 #102022 01:35:45 76th in AG | Top 73.1% 414th | Top 69.7%
-00:31
46:22
Run Total
-00:03
05:48
Avg. Lap
+00:12
05:08
Best Lap
+01:11
41:58
Workout Total
+00:09
05:14
Avg. Workout
-00:38
07:30
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 Flynn Ciaran'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 Flynn Ciaran'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 Flynn Ciaran'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 Flynn Ciaran'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 04:35. Check the detail of the improvement plan below.

02:10 Potential Improvement 47.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 02:10 08:13 to 06:03 47.3%
Farmers Carry 01:08 03:30 to 02:22 24.7%
Sandbag Lunges 00:49 06:29 to 05:40 17.8%
Run Total 00:17 46:22 to 46:05 6.2%
Rowing 00:11 05:10 to 04:59 4.0%
Ski Erg 00:00 04:23 to 04:23 0.0%
Sled Push 00:00 02:06 to 02:06 0.0%
Sled Pull 00:00 05:07 to 05:07 0.0%
Wall Balls 00:00 07:00 to 07:00 0.0%

Splits Time

Flynn Ciaran Perfect Race
Splits Total Average Total
Running 1 03:39 00:00 04:58 -01:19 00:00 +00:00
Ski Erg 04:23 03:39 04:36 -00:13 04:58 -01:19
Running 2 05:08 08:02 05:23 -00:15 09:34 -01:32
Sled Push 02:06 13:10 03:13 -01:07 14:57 -01:47
Running 3 05:33 15:16 05:52 -00:19 18:10 -02:54
Sled Pull 05:07 20:49 05:35 -00:28 24:02 -03:13
Running 4 06:13 25:56 05:53 +00:20 29:37 -03:41
Burpees Broad Jump 08:13 32:09 06:19 +01:54 35:30 -03:21
Running 5 06:17 40:22 06:07 +00:10 41:49 -01:27
Rowing 05:10 46:39 05:03 +00:07 47:56 -01:17
Running 6 06:29 51:49 05:55 +00:34 52:59 -01:10
Farmers Carry 03:30 58:18 02:27 +01:03 58:54 -00:36
Running 7 06:24 01:01:48 05:54 +00:30 01:01:21 +00:27
Sandbag Lunges 06:29 01:08:12 05:54 +00:35 01:07:15 +00:57
Running 8 06:41 01:14:41 06:48 -00:07 01:13:09 +01:32
Wall Balls 07:00 01:21:22 07:40 -00:40 01:19:57 +01:25
Roxzone 07:30 01:35:45 08:08 -00:38 01:35:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ciaran Flynn delivered a strong performance in the 2024 Brisbane Hyrox race, ranking in the top 40% overall and top 43% in his age group. Notably, his total running time of 46:22 was 50 seconds faster than the average, showcasing his proficiency in running. However, his pacing strategy seems to indicate a fast start, with Running 1 significantly faster than the average, potentially leading to fatigue in later segments. His performance suggests a hybrid profile with a slight edge in running, but there's a need to balance this by enhancing strength and endurance in certain exercise zones.

Segments to Improve

  • Burpees Broad Jump: Ciaran was 2:02 slower than average, indicating a need for better explosive strength and endurance. Focus on high-intensity interval training (HIIT) with burpees, integrating plyometrics like box jumps and squat jumps to enhance explosiveness.
  • Farmers Carry: Being 1:03 slower than average suggests a need for grip strength and core stability. Incorporate heavy farmers walks with progressive overload, and add deadlifts and kettlebell swings to improve grip and core endurance.
  • Sandbag Lunges: Lagging by 0:38 implies a need for stronger lower body endurance and balance. Include weighted lunges, Bulgarian split squats, and sandbag training drills to build strength and stability.
  • Roxzone: Although 33 seconds faster than average, improving overall fitness and transition times could further enhance performance. Practice swift transitions between exercises and incorporate circuit training to simulate race conditions.

Race Strategies

  • Start with a Controlled Pace: Avoid starting too fast to conserve energy for later stages. Aim for a steady pace, especially in the initial running segments.
  • Efficient Transitions: Focus on seamless transitions between exercise zones to reduce Roxzone time. Practice quick changes from one exercise to another during training.
  • Compromised Running: Simulate post-exercise running scenarios to build endurance and maintain speed after high-intensity workouts. This can improve running segments following strength exercises.
  • Strength-Endurance Balance: Given his running strength, prioritize workouts that integrate both strength and aerobic endurance, such as circuit training with minimal rest.
Similar Athletes
Lai Kinson 2023 Hong Kong 01:35:40
Benson Stephen 2022 Manchester 01:35:47
Philippo Bruno 2024 Rotterdam 01:35:21
Dauti Saf 2024 Melbourne 01:35:37
Blackstone Brad 2024 Dallas 01:36:13
Mcconnell Mick 2024 Anaheim 01:36:03
Pollvogt Marvin 2024 Karlsruhe 01:35:50
Mohan Frankie 2023 Dublin 01:35:36
Whitewick Mark 2024 Copenhagen 01:35:36
Renwick Andrew 2024 Glasgow 01:35:47

Measure Your Performance Against Top Athletes

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