Dive into this athlete’s performance at 2023 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 88 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 17:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 04:46 (From 12:26 to 07:40) | 27.6% |
| Run Total | 04:42 (From 01:03:07 to 58:25) | 27.2% |
| Wall Balls | 02:28 (From 13:22 to 10:54) | 14.3% |
| Sled Push | 01:49 (From 06:20 to 04:31) | 10.5% |
| Sandbag Lunges | 01:19 (From 09:30 to 08:11) | 7.6% |
| Rowing | 01:09 (From 06:49 to 05:40) | 6.7% |
| BBJ | 00:36 (From 09:29 to 08:53) | 3.5% |
| Ski Erg | 00:27 (From 05:32 to 05:05) | 2.6% |
| Farmers Carry | 00:00 (From 02:40 to 02:40) | 0.0% |
| Cooney Shane | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:35 | 00:00 | 06:22 -02:47 | 00:00 +00:00 |
| Ski Erg | 05:32 | 03:35 | 05:13 +00:19 | 06:22 -02:47 |
| Running 2 | 05:51 | 09:07 | 07:17 -01:26 | 11:35 -02:28 |
| Sled Push | 06:20 | 14:58 | 04:45 +01:35 | 18:52 -03:54 |
| Running 3 | 08:35 | 21:18 | 08:21 +00:14 | 23:37 -02:19 |
| Sled Pull | 12:26 | 29:53 | 08:30 +03:56 | 31:58 -02:05 |
| Running 4 | 07:58 | 42:19 | 08:18 -00:20 | 40:28 +01:51 |
| Burpees Broad Jump | 09:29 | 50:17 | 09:58 -00:29 | 48:46 +01:31 |
| Running 5 | 08:21 | 59:46 | 08:52 -00:31 | 58:44 +01:02 |
| Rowing | 06:49 | 01:08:07 | 05:52 +00:57 | 01:07:36 +00:31 |
| Running 6 | 07:42 | 01:14:56 | 08:21 -00:39 | 01:13:28 +01:28 |
| Farmers Carry | 02:40 | 01:22:38 | 03:23 -00:43 | 01:21:49 +00:49 |
| Running 7 | 08:55 | 01:25:18 | 08:26 +00:29 | 01:25:12 +00:06 |
| Sandbag Lunges | 09:30 | 01:34:13 | 09:19 +00:11 | 01:33:38 +00:35 |
| Running 8 | 12:12 | 01:43:43 | 11:39 +00:33 | 01:42:57 +00:46 |
| Wall Balls | 13:22 | 01:55:55 | 12:24 +00:58 | 01:54:36 +01:19 |
| Roxzone | 10:22 | 02:19:33 | 12:33 -02:11 | 02:19:33 |
Shane's best running lap was impressive, completing it in just 03:35, which was 2 minutes and 36 seconds faster than the average time. This indicates that he has strong running capabilities.
- Transition Efficiency: Shane should work on improving his transition times in the roxzone. By practicing quick and efficient transitions between exercises, he can minimize time lost and maintain momentum throughout the race.
- Mental Preparation: Shane should focus on mental preparation and developing strategies to overcome any challenges or obstacles during the race. This can include visualization techniques, positive self-talk, and setting small goals throughout the race to stay motivated and focused.
- Specific Training: To address the areas of improvement mentioned above, Shane should incorporate specific training sessions targeting each segment. This can include dedicated workouts focused on running endurance, strength training for sled pulls and pushes, upper body and core exercises for wall balls, and rowing intervals for improving rowing performance.
By implementing these strategies and incorporating the suggested training techniques and exercises, Shane can improve his overall performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Fuentes Hernandez Daniel | 2024 Ciudad de Mexico | 02:19:39 | |
| Hanek Jonathon | 2022 Chicago | 02:19:32 | |
| Teo Victor | 2024 Singapore National Stadium | 02:19:04 | |
| Chuang Thomas | 2024 Singapore | 02:20:00 | |
| Lopez Celestin Fernando | 2024 Ciudad de Mexico | 02:19:55 | |
| Baars Joost | 2023 Maastricht European Championships | 02:19:52 | |
| De Quadros Soto Gonzalo | 2023 Madrid | 02:19:50 | |
| Skeats Liam | 2022 London | 02:19:27 | |
| Remming Andrew | 2024 Chicago Navy Pier | 02:19:16 | |
| Donnell Gary | 2024 Glasgow | 02:19:17 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Dublin Cooney Shane, Deery Ryan | 01:47:29 | |
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Cooney Shane
