Dive into this athlete’s performance at 2024 Glasgow 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 48 to 82.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 297 to 420.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 129 to 522.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
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.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -54 to 57.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5654 to 5862.
End of interactive chart.
Spread of Splits Time
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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 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
03:54.
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:
Martin Conlon's performance in the 2024 Glasgow Hyrox race places him in the top 81% of all athletes and the top 75% of his age group, revealing a commendable effort across the board. A thorough analysis of his overall time and splits indicates Martin has a well-rounded profile with a slight inclination towards strength exercises, as evidenced by better-than-average performances in the Ski Erg, Burpees Broad Jump, Farmers Carry, and Sandbag Lunges. His total running time, being slightly slower than average, suggests room for improvement in endurance and speed over long distances. The analysis of the first four running segments does not clearly indicate whether Martin started too fast or too slow, suggesting a relatively steady pace throughout the race. However, Martin’s performance in strength-focused exercises contrasted with his overall running time points towards a more strength-oriented athlete who could benefit from enhanced endurance training.
Segments to Improve:
Wall Balls: Martin's performance in Wall Balls was significantly below average, indicating a need for improvement in both strength and endurance. Focused training should include high-intensity interval training (HIIT) with wall balls to improve explosive power and muscular endurance. Additionally, working on squat depth and form can enhance efficiency and reduce fatigue.
Sled Pull: To improve in the Sled Pull segment, Martin should incorporate more posterior chain exercises, such as deadlifts, kettlebell swings, and hip thrusts, to build strength in the hamstrings, glutes, and lower back. Practicing actual sled pulls with gradually increasing weight can also help adapt to the specific demands of this exercise.
Roxzone: A faster Roxzone time suggests Martin could improve overall fitness and transition times between exercises. Incorporating circuit training that mimics the race's structure, focusing on quick transitions between strength exercises and running, can help improve efficiency and reduce rest times.
Running Total: To enhance his running performance, Martin should focus on increasing his aerobic capacity and running efficiency. Interval running, tempo runs, and long, slow distance (LSD) runs should be integral parts of his training program. Additionally, incorporating running drills that focus on form correction can help improve running economy.
Race Strategies:
Pacing: Martin should focus on starting the race at a controlled pace to conserve energy for the latter stages. It's essential to divide the race into segments mentally and have a pace strategy for each, especially balancing effort between running and strength exercises.
Transition Efficiency: Improving transition times between exercises can significantly reduce overall race time. Practicing quick switches from running to strength exercises during training can help mimic race conditions and improve speed and efficiency during transitions.
Strength Endurance: Integrating compound movements and endurance strength training can improve Martin's ability to maintain performance levels throughout the race. Exercises like AMRAP (As Many Reps As Possible) sets and EMOM (Every Minute On the Minute) workouts can be particularly beneficial.
Nutrition and Recovery: Proper nutrition before and during the race, focusing on maintaining energy levels and hydration, is crucial. Additionally, incorporating active recovery and mobility work in the training program can help improve performance and reduce the risk of injury.
By focusing on these areas of improvement and implementing the suggested training strategies, Martin Conlon can significantly enhance his performance in future Hyrox races, potentially improving both his overall rank and his efficiency in specific segments of the race.