Dive into this athlete’s performance at 2024 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 948 similar athletes.
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.
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.
This section showcases the entire Connolly Chris'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 Connolly Chris's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Connolly Chris'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.
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 Connolly Chris'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 03:19. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 02:19 | 09:24 to 07:05 | 69.8% |
| Sled Pull | 01:00 | 07:15 to 06:15 | 30.2% |
| Ski Erg | 00:00 | 04:11 to 04:11 | 0.0% |
| Sled Push | 00:00 | 01:53 to 01:53 | 0.0% |
| Rowing | 00:00 | 05:12 to 05:12 | 0.0% |
| Farmers Carry | 00:00 | 02:06 to 02:06 | 0.0% |
| Sandbag Lunges | 00:00 | 06:28 to 06:28 | 0.0% |
| Wall Balls | 00:00 | 08:24 to 08:24 | 0.0% |
| Run Total | 00:00 | 50:14 to 50:14 | 0.0% |
| Connolly Chris | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:06 | 00:00 | 05:19 -00:13 | 00:00 +00:00 |
| Ski Erg | 04:11 | 05:06 | 04:45 -00:34 | 05:19 -00:13 |
| Running 2 | 05:37 | 09:17 | 05:51 -00:14 | 10:04 -00:47 |
| Sled Push | 01:53 | 14:54 | 03:37 -01:44 | 15:55 -01:01 |
| Running 3 | 06:22 | 16:47 | 06:27 -00:05 | 19:32 -02:45 |
| Sled Pull | 07:15 | 23:09 | 06:21 +00:54 | 25:59 -02:50 |
| Running 4 | 06:43 | 30:24 | 06:26 +00:17 | 32:20 -01:56 |
| Burpees Broad Jump | 09:24 | 37:07 | 07:13 +02:11 | 38:46 -01:39 |
| Running 5 | 06:46 | 46:31 | 06:46 +00:00 | 45:59 +00:32 |
| Rowing | 05:12 | 53:17 | 05:16 -00:04 | 52:45 +00:32 |
| Running 6 | 06:24 | 58:29 | 06:30 -00:06 | 58:01 +00:28 |
| Farmers Carry | 02:06 | 01:04:53 | 02:41 -00:35 | 01:04:31 +00:22 |
| Running 7 | 06:06 | 01:06:59 | 06:31 -00:25 | 01:07:12 -00:13 |
| Sandbag Lunges | 06:28 | 01:13:05 | 06:45 -00:17 | 01:13:43 -00:38 |
| Running 8 | 07:14 | 01:19:33 | 07:53 -00:39 | 01:20:28 -00:55 |
| Wall Balls | 08:24 | 01:26:47 | 08:57 -00:33 | 01:28:21 -01:34 |
| Roxzone | 11:37 | 01:46:40 | 09:22 +02:15 | 01:46:40 |
Chris Connolly demonstrated a commendable performance in the 2024 Melbourne HYROX event, finishing in the top 54% overall and the top 57% within his age group. His total running time was particularly impressive, clocking in at 1:53 faster than the average, indicating a strong runner profile. This suggests that Chris excels in running segments and may benefit from focusing on strength-based exercises to balance his performance. His pacing strategy appears consistent, though there was a slight decline in speed during the middle running segments, suggesting a potential pacing adjustment could optimize his overall race time.
Chris spent significantly more time in the roxzone than average. To enhance efficiency, practice quick transitions between exercises. Drills such as mini-circuits with minimal rest can simulate race conditions and improve transition speed.
Exercises: Include burpees to sprint transitions, and station-to-station workouts with a focus on minimizing downtime.
This was a challenging segment for Chris. Improving explosive power and endurance will be beneficial. Plyometric exercises like box jumps and broad jumps can increase power output.
Training Techniques: Incorporate burpee variations with added resistance (e.g., weighted vests) and focus on maintaining form even when fatigued.
Chris was slower than average in the sled pull, indicating a need for improved strength and technique. Training should focus on building upper body and core strength.
Exercises: Implement sled drags and heavy rope pulls, alongside core stability exercises such as planks and deadlifts.
Though faster than average, there is still room for improvement. Enhancing coordination and endurance in this movement will be key. High-rep wall ball sets combined with squat endurance drills can be effective.
Form Correction: Focus on the squat depth and maintaining a consistent rhythm to reduce time.
Chris should aim to maintain an even pace throughout the race, avoiding the slow-down observed during the middle running segments. This can be achieved by practicing negative splits during training runs.
To simulate race fatigue, practice running immediately after completing strength exercises to condition the body to transition smoothly between exertion types.
Given Chris's strong running profile, integrating more strength-oriented sessions can help balance his overall performance. A mix of compound lifts and functional strength routines will enhance his capacity in strength-related segments.
| Similar Athletes | |||
|---|---|---|---|
| Catterall Greg | 2024 Melbourne | 01:47:00 | |
| Wientjes Tim | 2023 Amsterdam | 01:46:57 | |
| Hornman Remco | 2024 Amsterdam | 01:46:56 | |
| Ventrone Salvatore | 2023 Milan | 01:47:00 | |
| Schröder Lasse | 2022 Hamburg | 01:47:05 | |
| Svärd Björn | 2024 Stockholm | 01:46:46 | |
| Menga Francesco | 2024 Turin | 01:46:51 | |
| Parkin Tom | 2023 Birmingham | 01:46:53 | |
| Hauser Tim | 2019 Wien | 01:46:54 | |
| Shand Michael | 2024 Birmingham | 01:47:05 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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