Dive into this athlete’s performance at 2024 Gdansk 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 Ryan Declan'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 Ryan Declan'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 Ryan Declan'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 Ryan Declan'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
05:53.
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:
Declan Ryan showcased a commendable performance in the 2024 Gdansk HYROX race, finishing in the top 6% of all athletes and top 8% in his age group. His total running time was notably 40 seconds faster than average, highlighting his strengths as a runner. This suggests that Declan has a more runner-focused profile, excelling in running segments over strength-based challenges. Despite this, there is room for improvement in transitions and specific exercise zones where time was lost compared to peers. His pacing appeared well-managed in the initial running segments but showed potential for improvement in maintaining speed in later stages and strength exercises.
Segments to Improve:
Wall Balls: Declan's performance in Wall Balls was significantly slower than desired. To improve, focus on high-rep wall ball workouts to build muscular endurance and squat depth consistency. Incorporate exercises like thrusters and medicine ball cleans to enhance explosive power and control.
Sled Push: The slower time in the Sled Push indicates a need for increased lower body power and endurance. Implement sled push and pull intervals in training, with varying weights and distances. Also, work on leg strength through squats, lunges, and leg presses to improve overall pushing capability.
Burpees Broad Jump: To enhance performance in this segment, practice burpee broad jumps for distance and speed, focusing on efficient movement and minimizing ground contact time. Plyometric exercises such as box jumps and jump squats will also help improve explosive strength and agility.
Sandbag Lunges: The slower time suggests a need for better balance, stability, and leg strength. Incorporate weighted lunges, step-ups, and unilateral leg exercises into the training routine to build endurance and strength in the lower body.
Sled Pull: Improvement in sled pull times can be achieved by focusing on posterior chain strength. Exercises like deadlifts, kettlebell swings, and pull-throughs can significantly enhance the pulling power required for better performance in this segment.
Race Strategies:
Start Strong but Steady: Given Declan's strong running capabilities, it's crucial to start with a solid pace that can be maintained throughout the race. Avoid going out too fast in initial running segments to conserve energy for strength exercises and later runs.
Transitions and Recovery: Since the Roxzone time was significantly better than average, Declan should focus on maintaining this efficiency while slightly improving recovery and transition times between exercises. Work on active recovery techniques and efficient movements from one exercise to the next without unnecessary delays.
Strength Training Focus: As Declan has a pronounced running profile, incorporating more strength training, particularly targeting weaknesses identified in specific segments, will help balance his overall performance. Tailored strength routines should be a significant part of the training program, alongside continued running for endurance maintenance.
Tactical Pacing: Analyze the race's pacing strategy, especially in running segments, to ensure energy conservation for strength-based exercises. Implement interval training that mimics the race's structure, alternating between high-intensity runs and strength workouts to adapt to the changing demands effectively.
By addressing these areas of improvement and implementing strategic training adjustments, Declan Ryan can significantly enhance his performance in future races, turning identified weaknesses into strengths and achieving a more balanced athlete profile.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men