Dougal Adrian Hyrox Result

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.

Performance Highlights

IRL IRL Flag Men 30-34 #102010 01:36:30 347th in AG | Top 87.6% 1401st | Top 79.7%
+02:07
49:27
Run Total
+00:17
06:11
Avg. Lap
+00:14
05:10
Best Lap
+01:13
42:11
Workout Total
+00:09
05:16
Avg. Workout
-03:20
04:55
Roxzone

Race Summary

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 Dougal Adrian'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 Dougal Adrian'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 Dougal Adrian'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 Dougal Adrian'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 06:06. Check the detail of the improvement plan below.

03:09 Potential Improvement 51.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:09 49:27 to 46:18 51.6%
Burpees Broad Jump 01:27 07:33 to 06:06 23.8%
Wall Balls 00:42 08:02 to 07:20 11.5%
Sandbag Lunges 00:27 06:10 to 05:43 7.4%
Sled Push 00:13 03:25 to 03:12 3.6%
Farmers Carry 00:08 02:31 to 02:23 2.2%
Ski Erg 00:00 04:14 to 04:14 0.0%
Sled Pull 00:00 05:26 to 05:26 0.0%
Rowing 00:00 04:50 to 04:50 0.0%

Splits Time

Dougal Adrian Perfect Race
Splits Total Average Total
Running 1 03:16 00:00 05:00 -01:44 00:00 +00:00
Ski Erg 04:14 03:16 04:37 -00:23 05:00 -01:44
Running 2 05:36 07:30 05:25 +00:11 09:37 -02:07
Sled Push 03:25 13:06 03:15 +00:10 15:02 -01:56
Running 3 07:56 16:31 05:59 +01:57 18:17 -01:46
Sled Pull 05:26 24:27 05:39 -00:13 24:16 +00:11
Running 4 06:47 29:53 05:56 +00:51 29:55 -00:02
Burpees Broad Jump 07:33 36:40 06:21 +01:12 35:51 +00:49
Running 5 07:08 44:13 06:10 +00:58 42:12 +02:01
Rowing 04:50 51:21 05:03 -00:13 48:22 +02:59
Running 6 06:39 56:11 05:59 +00:40 53:25 +02:46
Farmers Carry 02:31 01:02:50 02:26 +00:05 59:24 +03:26
Running 7 06:58 01:05:21 05:57 +01:01 01:01:50 +03:31
Sandbag Lunges 06:10 01:12:19 05:55 +00:15 01:07:47 +04:32
Running 8 05:10 01:18:29 06:51 -01:41 01:13:42 +04:47
Wall Balls 08:02 01:23:39 07:42 +00:20 01:20:33 +03:06
Roxzone 04:55 01:36:30 08:15 -03:20 01:36:30
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Adrian Dougal, in the 30-34 age group, performed commendably in the 2024 Dublin HYROX event, securing a place in the top 51% of all athletes and the top 58% in his age group. His overall time was 01:36:30, with a total running time of 00:49:27. While his total running time was slightly slower than average, his performance in the roxzone was notably strong, with a time of 00:04:55, significantly faster than the average. This suggests that Adrian has a hybrid profile, excelling both in strength and running, with a slight edge towards strength.

Regarding his pacing, Adrian started the race faster than average in the first running segment but slowed down in subsequent running segments. This might suggest that Adrian started too fast and couldn't maintain the same pace throughout the race. This is a common issue among many athletes and can be improved with targeted training.

Segments to Improve:

Based on his performance, Adrian has potential for improvement in several segments. The areas with the most room for improvement include:

  • Run Total: Adrian's total running time was slightly slower than average. To improve his running speed, Adrian could incorporate more interval training into his routine, alternating between high-intensity and low-intensity running. This can help increase stamina and speed. Also, hill runs could be beneficial for improving strength and endurance.
  • Burpees Broad Jump: This segment requires both strength and cardio endurance. To improve performance, Adrian could incorporate more plyometric exercises, such as box jumps and burpees, into his training regime. Additionally, training with a weighted vest could help improve strength and endurance.
  • Wall Balls: To enhance performance in this segment, Adrian could focus on improving his squat and thrust technique. He could also incorporate exercises like kettlebell swings and medicine ball slams to improve his power and strength.
  • Sandbag Lunges, Sled Push, Sled Pull, and Farmers Carry: These segments require considerable strength. To improve in these areas, Adrian could include more resistance and strength training in his routine. Exercises like deadlifts, kettlebell swings, and weighted lunges can help build the necessary strength for these segments.

Race Strategies:

Considering Adrian's performance, a few race strategies could be beneficial for future races:

  • Pacing: Adrian should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to exhaustion towards the end. Pace training during workouts can help improve this.
  • Segment Focus: Adrian should spend more time training on the segments where he was slower than average. This includes not only running but also strength segments like Burpees Broad Jump and Wall Balls.
  • Rest and Recovery: Considering Adrian's excellent performance in the roxzone, he could possibly benefit from focusing more on rest and recovery in order to maintain his strength and endurance throughout the race.
Similar Athletes
Magee Ross 2024 London 01:36:22
Pozza Claudio 2024 Rimini 01:36:56
Malkera Mohammad 2024 Birmingham 01:36:25
Shek Ka Kit 2024 Hong Kong 01:36:41
Riedel Christopher 2019 Frankfurt 01:36:30
Witting Michel 2024 Stuttgart 01:36:51
Retschlag Kay 2022 Leipzig 01:36:18
Olver Adam 2024 Sports Direct HYROX London 01:36:20
Umaidurai Eashwar 2024 Singapore National Stadium 01:36:10
Di Rocco Fernando 2023 Houston 01:36:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
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