Lawless Cillian
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.
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 Lawless Cillian'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 Lawless Cillian'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 Lawless Cillian'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 Lawless Cillian'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
06:24.
Check the detail of the improvement plan below.
03:49
Potential Improvement
59.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Cillian Lawless has shown a commendable performance at the 2024 Hyrox Dublin race, finishing in the top 40% out of 362 athletes and ranking 12th in his age group. His overall time for the race was 01:18:13, with his fastest lap being 00:03:47. His total running time was slower than average, indicating a need for improved running performance. However, his strength segments such as the Sled Push, and Sled Pull are areas of strength, surpassing the average time significantly. This suggests that Cillian has a strength-dominant profile. His pacing strategy at the start of the race was faster than average, which could have led to a slower pace in subsequent segments.
Segments to Improve
- Running: With a total running time 02:21 slower than average, Cillian should work on improving his endurance and speed. Incorporating interval training, hill sprints, and long slow distance (LSD) runs into his routine can help improve his running performance. Fartlek training, a combination of steady-state running and intervals, could also be beneficial to enhance both speed and endurance.
- Burpees Broad Jump: Cillian was 00:32 slower than average on this segment. To improve, he should focus on explosive strength training, specifically plyometric exercises (like box jumps, squat jumps, and power skipping) that mimic the movements in a burpee broad jump.
- Rowing: His rowing segment was 00:42 slower than average. To improve, Cillian should focus on improving his rowing technique and building upper body and core strength. Both High-Intensity Interval Training (HIIT) on the rower, and strength exercises like deadlifts, pull-ups, and seated rows can help improve performance in this segment.
- Roxzone: Although Cillian was slightly faster than average in the Roxzone, there is room for improvement. Working on transition speed and recovery techniques, such as dynamic stretching and controlled breathing, can help minimize rest time in this segment.
Race Strategies
Given his strength in the Sled Push and Sled Pull segments, Cillian should leverage these to gain time. However, he should be mindful not to expend too much energy in these earlier stages, which could compromise his performance in later segments. Implementing a more consistent pacing strategy, particularly in the running segments, could also improve his overall time. This involves starting at a more controlled pace and aiming to maintain it throughout the race, rather than starting too fast and slowing down significantly towards the end. Practicing transitions between different segments during training can also help to minimize time lost during the Roxzone.
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