Season 23/24 2024 Glasgow (2853) HYROX (2585) Men (1770) Sullivan Ryan

Sullivan Ryan Hyrox Result

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.

Performance Highlights

GBR GBR Flag Men 30-34 #123028 01:13:44 83rd in AG | Top 20.9% 272nd | Top 15.4%
-00:25
36:49
Run Total
-00:03
04:36
Avg. Lap
-00:17
03:47
Best Lap
+01:05
32:15
Workout Total
+00:08
04:01
Avg. Workout
-00:34
04:46
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 Sullivan Ryan'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 Sullivan Ryan'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 Sullivan Ryan'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 Sullivan Ryan'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 05:33. Check the detail of the improvement plan below.

01:43 Potential Improvement 30.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:43 06:25 to 04:42 30.9%
Farmers Carry 01:09 02:48 to 01:39 20.7%
Run Total 01:02 36:49 to 35:47 18.6%
Sled Pull 00:52 04:32 to 03:40 15.6%
Burpees Broad Jump 00:29 04:12 to 03:43 8.7%
Sled Push 00:09 02:16 to 02:07 2.7%
Rowing 00:09 04:33 to 04:24 2.7%
Ski Erg 00:00 03:53 to 03:53 0.0%
Sandbag Lunges 00:00 03:36 to 03:36 0.0%

Splits Time

Sullivan Ryan Perfect Race
Splits Total Average Total
Running 1 03:47 00:00 04:06 -00:19 00:00 +00:00
Ski Erg 03:53 03:47 04:15 -00:22 04:06 -00:19
Running 2 04:18 07:40 04:23 -00:05 08:21 -00:41
Sled Push 02:16 11:58 02:31 -00:15 12:44 -00:46
Running 3 04:51 14:14 04:43 +00:08 15:15 -01:01
Sled Pull 04:32 19:05 04:09 +00:23 19:58 -00:53
Running 4 04:25 23:37 04:42 -00:17 24:07 -00:30
Burpees Broad Jump 04:12 28:02 04:16 -00:04 28:49 -00:47
Running 5 04:39 32:14 04:50 -00:11 33:05 -00:51
Rowing 04:33 36:53 04:32 +00:01 37:55 -01:02
Running 6 05:05 41:26 04:44 +00:21 42:27 -01:01
Farmers Carry 02:48 46:31 01:53 +00:55 47:11 -00:40
Running 7 04:36 49:19 04:43 -00:07 49:04 +00:15
Sandbag Lunges 03:36 53:55 04:13 -00:37 53:47 +00:08
Running 8 05:11 57:31 05:03 +00:08 58:00 -00:29
Wall Balls 06:25 01:02:42 05:21 +01:04 01:03:03 -00:21
Roxzone 04:46 01:13:44 05:20 -00:34 01:13:44
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Ryan Sullivan's performance in the 2024 Glasgow HYROX race places him solidly in the top 18% overall and top 23% within his age group, showcasing his competitive edge among 1390 athletes. Notably, his total running time was 32 seconds faster than average, indicating a strong runner profile. However, there's a clear indication from the analysis that while Ryan excels in running, there's room for improvement in specific strength-focused exercises, particularly the Wall Balls, Farmers Carry, and Sled Pull segments. His pacing started strong, as shown in the first running split, but there were fluctuations in performance, suggesting potential pacing and energy distribution issues throughout the race.

Segments to Improve:

  • Wall Balls: Ryan's performance in Wall Balls was significantly slower than average, losing over a minute compared to his peers. To improve, Ryan should focus on incorporating high-intensity interval training (HIIT) with exercises that mimic the wall ball movement, such as air squats and medicine ball throws. Practicing these in short, intense bursts will help build both the strength and endurance needed. Additionally, working on squat and throw technique can ensure more efficient energy use during this segment.
  • Farmer's Carry: This segment was Ryan's slowest in comparison to peers. To enhance grip strength and endurance, Ryan should integrate grip-specific exercises like dead hangs and farmer's walks with progressively heavier weights into his training. Additionally, incorporating core-strengthening exercises will improve his stability and efficiency during the carry.
  • Sled Pull: Ryan's performance in the Sled Pull segment was below average. Strengthening the posterior chain muscles through deadlifts, hip thrusts, and rowing machine intervals can improve his pulling power and endurance. Technique drills focusing on leveraging body weight and maintaining a consistent pace can also be beneficial.

Race Strategies:

  • Pacing: Given Ryan's strong start but variable performance in later segments, focusing on a more consistent pacing strategy could be beneficial. Using a heart rate monitor during training and races can help Ryan find and maintain his optimal pace throughout the event, ensuring energy reserves for strength-demanding segments.
  • Transition Efficiency: With the Roxzone time faster than average, Ryan shows good transition potential. However, further reducing this time through practicing quicker transitions between running and strength exercises can shave precious seconds off his overall time. Simulating race conditions in training, where Ryan moves immediately from running to strength exercises, can help improve this efficiency.
  • Strength-Endurance Balance: Ryan's training should aim for a balance between running and strength work. Given his strong running base, dedicating additional training time to strength, particularly focusing on his identified weaker segments, will yield the most significant performance improvements. Incorporating circuit training that combines running intervals with strength exercises can help improve this balance, enhancing his hybrid athlete profile.

By addressing these specific areas of improvement with targeted training strategies and adopting strategic race pacing, Ryan Sullivan has the potential to significantly enhance his HYROX performance, turning identified weaknesses into strengths and achieving a more balanced athlete profile.

Similar Athletes
Kalt Kevin 2024 Köln 01:13:34
Kenna Lachie 2023 Melbourne 01:13:45
Barham Nick 2022 London 01:14:06
Andrews David 2024 Turin 01:13:30
Mucher Markus 2023 München 01:13:39
Albohayre Serge 2024 Rotterdam 01:13:33
Graf Alexander 2024 Hamburg 01:13:27
Taracena Alvaro 2023 Valencia 01:13:34
Ennis Shaun 2024 London 01:14:03
See Kai Jun 2024 Singapore 01:13:28

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