Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Flanagan Graeme

Flanagan Graeme Hyrox Result

Dive into this athlete’s performance at 2024 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 1000 similar athletes.

Performance Highlights

IRL IRL Flag Men 30-34 #124029 01:37:08 351st in AG | Top 88.6% 1423rd | Top 80.9%
-03:30
44:09
Run Total
-00:25
05:31
Avg. Lap
-00:08
04:50
Best Lap
+04:12
45:31
Workout Total
+00:32
05:41
Avg. Workout
-00:45
07:31
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 Flanagan Graeme'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 Flanagan Graeme'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 Flanagan Graeme'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 Flanagan Graeme'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.

02:06 Potential Improvement 37.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:06 09:30 to 07:24 37.0%
Burpees Broad Jump 00:59 07:09 to 06:10 17.3%
Rowing 00:46 05:47 to 05:01 13.5%
Sandbag Lunges 00:46 06:31 to 05:45 13.5%
Farmers Carry 00:33 02:57 to 02:24 9.7%
Sled Pull 00:24 05:55 to 05:31 7.0%
Sled Push 00:07 03:21 to 03:14 2.1%
Ski Erg 00:00 04:21 to 04:21 0.0%
Run Total 00:00 44:09 to 44:09 0.0%

Splits Time

Flanagan Graeme Perfect Race
Splits Total Average Total
Running 1 03:06 00:00 04:59 -01:53 00:00 +00:00
Ski Erg 04:21 03:06 04:38 -00:17 04:59 -01:53
Running 2 04:50 07:27 05:26 -00:36 09:37 -02:10
Sled Push 03:21 12:17 03:18 +00:03 15:03 -02:46
Running 3 05:46 15:38 05:59 -00:13 18:21 -02:43
Sled Pull 05:55 21:24 05:40 +00:15 24:20 -02:56
Running 4 06:09 27:19 05:57 +00:12 30:00 -02:41
Burpees Broad Jump 07:09 33:28 06:24 +00:45 35:57 -02:29
Running 5 06:27 40:37 06:12 +00:15 42:21 -01:44
Rowing 05:47 47:04 05:04 +00:43 48:33 -01:29
Running 6 06:29 52:51 06:01 +00:28 53:37 -00:46
Farmers Carry 02:57 59:20 02:26 +00:31 59:38 -00:18
Running 7 06:30 01:02:17 06:01 +00:29 01:02:04 +00:13
Sandbag Lunges 06:31 01:08:47 06:00 +00:31 01:08:05 +00:42
Running 8 04:56 01:15:18 06:58 -02:02 01:14:05 +01:13
Wall Balls 09:30 01:20:14 07:49 +01:41 01:21:03 -00:49
Roxzone 07:31 01:37:08 08:16 -00:45 01:37:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Graeme Flanagan showed a strong performance in the 2024 Dublin HYROX race. His overall rank placed him in the top 52% of all athletes and in the top 59% of his age group. Despite this, there is still room for improvement in certain areas. Graeme's total running time was faster than average, indicating a strength in running abilities. However, in the later stages of the race, his pace decreased in comparison to the average. This suggests that he may have started the race too fast, leading to fatigue in the latter stages.

Segments to Improve

  • Wall Balls: This was Graeme's worst-performing segment, with a time 01:43 slower than average. It suggests a need to improve his strength and endurance. To improve this, Graeme could incorporate more functional strength training into his routine, focusing on squats and overhead presses to mimic the wall ball movement.
  • Burpees Broad Jump: Graeme was significantly slower in this segment. Incorporating plyometric exercises such as box jumps and burpee variations into his training could help improve his explosive strength and speed for this segment.
  • Sandbag Lunges: This segment was slower than average, indicating a need to improve lower body strength and endurance. Strength training focusing on lunges and squats, specifically with added weight, could help improve performance in this segment.
  • Sled Pull: This was another weak area for Graeme. Strength training focusing on the back, shoulders, and arms could improve his performance here. Additionally, practicing the sled pull movement specifically could help improve technique and efficiency.

Race Strategies

Based on his performance, Graeme could benefit from a more conservative start to the race to conserve energy for the later stages. This would help maintain a more consistent pace throughout the race. He should also focus on improving his transition times and reducing rest periods between exercises, as his Roxzone time was faster than average, indicating potential for improvement in these areas. With a more balanced approach to the race and targeted training to improve his weak areas, Graeme could significantly improve his future HYROX performances.

Similar Athletes
Flynt Jon D 2024 Dallas 01:37:20
Rossi Emanuele 2024 Turin 01:36:54
Boulanger Alexandre 2024 Paris 01:36:46
Brouwers Mike 2024 New York 01:36:41
Underwood Greg 2024 Perth 01:37:02
Morris Daquan 2024 Dallas 01:37:00
Bähre Boris 2018 Hamburg 01:37:19
Paino Ibarra Roberto 2024 Bilbao 01:37:23
Gross Andreas 2020 Karlsruhe 01:37:24
Thies Eike 2023 Köln 01:37:06

Measure Your Performance Against Top Athletes

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