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
830 similar athletes.
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 830 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 830 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mc Coy John Paul'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 Mc Coy John Paul'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 830 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 Mc Coy John Paul'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 Mc Coy John Paul'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
10:30.
Check the detail of the improvement plan below.
Based on 830 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
John Paul Mc Coy gave a commendable performance in the 2024 Dublin HYROX race. Being in the top 60% overall and in his age group, he demonstrated strength in both running and strength-based activities. His total running time was 2 minutes and 53 seconds faster than average, indicating his proficiency as a runner. However, his strength training also shone through, notably in the Sled Pull and Farmers Carry segments.
John's pacing in the initial running segments, Running 1 to Running 4, was faster than average, indicating a strong start. However, this led to a slower pace in the later stages, particularly evident in Running 7. This suggests the need for better pacing strategies to maintain consistency throughout the race.
Segments to Improve
Burpees Broad Jump: This segment significantly impacted John's overall performance. The slow time suggests a need for explosive strength and power development. Plyometric exercises such as box jumps and power cleans can help improve these skills. Additionally, practicing the technique of the burpees broad jump can lead to more efficient and faster movements.
Wall Balls: Another area impacting John's performance was the Wall Balls segment. This could be due to a lack of lower body strength or fatigue from the previous segments. Incorporating more squats, lunges, and deadlifts in his routine will increase lower body strength. Interval training with wall balls can also improve performance in this segment.
Rowing and Ski Erg: John's slower than average time in these segments suggests a need for better upper body strength and endurance. Incorporating more upper body strength training, focusing on the back, shoulders, and arms, can help improve these times. Rowing and Ski Erg specific drills can also be beneficial.
Sled Push: Despite performing faster than average in this segment, there is room for improvement. Training with heavier sled pushes and focusing on driving power from the lower body can help improve performance in this segment.
Race Strategies
Implementing better pacing strategies can help improve John's performance. Instead of starting off fast and slowing down towards the end, he should aim for a steady, consistent pace throughout the race. This can be achieved by practicing pace management in training runs.
Focusing on transitions between segments can also reduce overall time. Quick transitions require both physical fitness and mental readiness. Therefore, incorporating transition drills into training can be beneficial.
Lastly, practicing the actual race segments can lead to better familiarity and performance on race day. Incorporating specific drills for each segment into his training routine can help John tackle each section more effectively.