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.
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 Rowland Darren'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 Rowland Darren'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 Rowland Darren'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 Rowland Darren'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
07:05.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Darren Rowland delivered a commendable performance in the 2024 Dublin Hyrox race, finishing within the top 53% of all 362 participants and top 58% in his age group of 35-39. His overall time was 01:21:21, and his total running time was 00:37:24, which was 03:31 faster than the average. This suggests that Darren has a strong runner's profile, which he can utilize to his advantage in future races.
His performance in the initial segments of running 1 to running 4 indicates a well-paced start, with times faster than the average in three out of the four segments, showing optimal energy conservation and strategic pacing.
His roxzone time, 00:04:50, was 01:23 faster than average, implying that Darren managed his transitions effectively and was able to recover quickly between exercise zones. However, certain segments such as Burpees Broad Jump, Wall Balls, Sled Pull, and Farmers Carry were slower than average, indicating areas for potential improvement.
Segments to Improve
Burpees Broad Jump: Darren's time was significantly slower than average in this segment. Focused training on burpees with an emphasis on explosive power and broad jumps can help improve performance in this area. Plyometric exercises such as box jumps and power skips could be beneficial.
Wall Balls: A slower than average time in this segment suggests that Darren needs to work on his strength and coordination for this exercise. Incorporating more wall ball reps into his workout routine and working on his squatting technique could help improve his performance.
Sled Pull: This segment was slower than average, indicating a potential lack of lower body strength. Strength training exercises focusing on the lower body such as deadlifts, squats, and lunges could be beneficial.
Farmers Carry: A slower time in this segment suggests a need for improved grip strength and overall endurance. Incorporating grip strengthening exercises and extended farmers carry sets into his training regimen could be helpful.
Race Strategies
Given Darren's strong running abilities, he should leverage this strength by pushing the pace during the running segments of the race. However, he should also focus on maintaining a steady and sustainable pace to conserve energy for the strength-based segments where he has shown slower performances.
He should also work on the transition speed between exercise zones to minimize recovery time, which could be achieved by improving his overall fitness levels through high-intensity interval training (HIIT).
Furthermore, Darren should focus on his form and technique during the strength-based exercises to ensure maximum efficiency and performance in these segments. This could be done by seeking guidance from a professional trainer or by recording and analyzing his own performance during training.