Carmody Adrian Performance Analysis

Dive into this athlete’s performance at 2023 Melbourne 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.

Season 23/24 2023 Melbourne (865) HYROX (767) Men (537) Carmody Adrian

AUS AUS Flag Men 35-39 #132004 01:29:46 67th in AG | Top 58.3% 301st | Top 56.1%

Performance Highlights

-04:30
39:53
Run Total
-00:33
04:59
Avg. Lap
-00:13
04:31
Best Lap
+04:27
42:29
Workout Total
+00:33
05:18
Avg. Workout
+00:06
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 Carmody Adrian'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 Carmody Adrian'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 Carmody Adrian'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 Carmody Adrian'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 06:16. Check the detail of the improvement plan below.

03:57 Potential Improvement 63.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:57 09:26 to 05:29 63.0%
Sandbag Lunges 00:59 06:12 to 05:13 15.7%
Rowing 00:30 05:21 to 04:51 8.0%
Farmers Carry 00:20 02:31 to 02:11 5.3%
Wall Balls 00:20 06:56 to 06:36 5.3%
Ski Erg 00:10 04:39 to 04:29 2.7%
Sled Push 00:00 02:45 to 02:45 0.0%
Sled Pull 00:00 04:39 to 04:39 0.0%
Run Total 00:00 39:53 to 39:53 0.0%

Splits Time

Carmody Adrian Perfect Race
Splits Total Average Total
Running 1 04:40 00:00 04:46 -00:06 00:00 +00:00
Ski Erg 04:39 04:40 04:31 +00:08 04:46 -00:06
Running 2 04:31 09:19 05:07 -00:36 09:17 +00:02
Sled Push 02:45 13:50 03:03 -00:18 14:24 -00:34
Running 3 04:43 16:35 05:36 -00:53 17:27 -00:52
Sled Pull 04:39 21:18 05:13 -00:34 23:03 -01:45
Running 4 04:46 25:57 05:35 -00:49 28:16 -02:19
Burpees Broad Jump 09:26 30:43 05:42 +03:44 33:51 -03:08
Running 5 05:01 40:09 05:47 -00:46 39:33 +00:36
Rowing 05:21 45:10 04:54 +00:27 45:20 -00:10
Running 6 05:03 50:31 05:36 -00:33 50:14 +00:17
Farmers Carry 02:31 55:34 02:18 +00:13 55:50 -00:16
Running 7 04:53 58:05 05:36 -00:43 58:08 -00:03
Sandbag Lunges 06:12 01:02:58 05:26 +00:46 01:03:44 -00:46
Running 8 06:20 01:09:10 06:17 +00:03 01:09:10 +00:00
Wall Balls 06:56 01:15:30 06:55 +00:01 01:15:27 +00:03
Roxzone 07:30 01:29:46 07:24 +00:06 01:29:46
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Adrian Carmody had a solid performance in the 2023 Melbourne Hyrox race, finishing with an overall rank of 301 out of 767 athletes, placing him in the top 39% of competitors. In his age group (35-39), he ranked 67th out of 157 athletes, placing him in the top 42%. His overall time was 01:29:46, with a total running time of 00:39:53, which was 02:55 faster than the average for his finish time. This indicates that Adrian has a strong running profile and should focus on improving his overall fitness and transition time to enhance his performance in the roxzone.

Segments to Improve


1. Burpees Broad Jump:
Adrian took 9 minutes and 26 seconds to complete this segment, which was 4 minutes and 5 seconds slower than the average. To improve in this area, Adrian should focus on increasing his explosive power and cardiovascular endurance. Recommended exercises include plyometric exercises such as box jumps, squat jumps, and burpees. Incorporating high-intensity interval training (HIIT) sessions with burpees and broad jumps can also help improve his performance in this segment. Additionally, Adrian should work on maintaining proper form during the burpees and focus on efficient transitions between the jumps and the burpees.

2. Sandbag Lunges:
Adrian completed the sandbag lunges segment in 6 minutes and 12 seconds, which was 51 seconds slower than the average. To improve in this segment, Adrian should work on strengthening his leg muscles, particularly his quadriceps, glutes, and hamstrings. Exercises such as weighted lunges, Bulgarian split squats, and step-ups can help improve his strength and stability during the sandbag lunges. Additionally, Adrian should focus on maintaining proper form throughout the lunges, ensuring that his knees are tracking in line with his toes and his core is engaged.

3. Rowing:
Adrian completed the rowing segment in 5 minutes and 21 seconds, which was 31 seconds slower than the average. To improve his rowing performance, Adrian should focus on enhancing his rowing technique and increasing his upper body and core strength. Incorporating rowing intervals into his training routine can help improve his rowing endurance and speed. Additionally, Adrian should pay attention to his rowing form, ensuring that he maintains a strong, upright posture and engages his leg, core, and arm muscles effectively.

4. Roxzone:
Adrian spent 7 minutes and 30 seconds in the roxzone, which was 20 seconds slower than the average. To improve in this segment, Adrian should focus on improving his overall fitness and transition time. High-intensity interval training (HIIT) sessions, including exercises such as burpees, mountain climbers, and kettlebell swings, can help improve his cardiovascular endurance and efficiency during transitions. Additionally, practicing quick and efficient transitions between exercises during training can help Adrian save valuable time in the roxzone.

5. Ski Erg:
Adrian completed the ski erg segment in 4 minutes and 39 seconds, which was 12 seconds slower than the average. To improve in this segment, Adrian should focus on increasing his upper body and core strength, as well as improving his technique on the ski erg. Incorporating exercises such as planks, Russian twists, and cable rotations can help strengthen his core and improve his stability during the ski erg. Additionally, practicing proper technique, including maintaining a consistent rhythm and using the full range of motion, can help Adrian improve his speed on the ski erg.

Strategies


1. Pacing:
Adrian should focus on maintaining a steady pace throughout the race to avoid burning out early. He should start the race at a slightly conservative pace and gradually increase his effort as the race progresses, ensuring he has enough energy for the later segments.

2. Transitions:
Adrian should practice quick and efficient transitions between exercises during training to minimize time spent in the roxzone. He should aim to smoothly transition from one exercise to the next without wasting unnecessary time.

3. Mental Preparation:
Prior to the race, Adrian should visualize himself successfully completing each segment and overcoming any challenges that may arise. Developing a positive mindset and mental toughness can help him push through fatigue and maintain focus during the race.

4. Strength Training:
Adrian should incorporate strength training exercises into his training routine to improve his overall strength and power. This will help him excel in segments that require strength, such as the sandbag lunges and sled push/pull.

5. Cardiovascular Endurance:
To improve his overall fitness and endurance, Adrian should include cardiovascular exercises such as running, cycling, or swimming in his training program. This will help him maintain a strong pace throughout the race and reduce fatigue.

6. Practicing Race-specific Movements:
Adrian should incorporate specific exercises and drills that simulate the movements required in each segment of the race. This will help him improve his technique, efficiency, and speed in each segment.

By implementing these strategies and focusing on improving the identified areas, Adrian can enhance his performance in future Hyrox races and move up in the rankings.

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
Medici Simon 2023 Milan 01:29:36
Krogmann Jan 2022 Leipzig 01:29:25
Whiting Jake 2024 London 01:29:52
Pearson Kevin 2022 London 01:29:59
Rivera Ismael 2023 Bilbao 01:29:30
Stoll Alex 2024 New York 01:29:30
Dries Christian 2022 München 01:29:59
Matthewson Alex 2024 London 01:29:37
Tostevin Jonathon 2024 Melbourne 01:29:25
Rabec Darryn 2024 Sydney 01:29:47

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Melbourne 01:39:38

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