Dive into this athlete’s performance at 2024 Sydney 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 O'Connor 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 O'Connor 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 O'Connor 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 O'Connor 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
04:23.
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
Ryan O'Connor demonstrated commendable performance in the 2024 Sydney HYROX event. He finished with an overall rank of 442, placing him in the top 41% of competitors. In his age group, he ranked 104th, which is in the top 49%. His overall time was 01:27:03, showcasing a strong running ability with a total running time of 00:42:02, which is 01:36 faster than the average. This indicates a proficiency in running, suggesting Ryan has a runner profile. However, a noticeable drop in performance during the Sled Pull and Burpees Broad Jump suggests room for improvement in strength-focused segments. His pacing was strong in the initial running laps, but there was a noticeable decline in speed in the latter segments, hinting that he may have started too fast.
Segments to Improve
Sled Pull: Ryan's time was 02:49 slower than average, ranking him at the 100th percentile for this segment. To improve, he should focus on building upper body and core strength. Suggested exercises include deadlifts, bent-over rows, and cable pulls. Incorporating sled pull drills with varying weights will enhance technique and endurance.
Burpees Broad Jump: Ryan was 00:41 slower than average. Improving explosive power and cardiovascular endurance can help. Plyometric exercises like box jumps and burpee variations can increase power and efficiency. High-intensity interval training (HIIT) focused on burpees will also aid in maintaining speed and form.
Roxzone: With a time 00:27 faster than average, Ryan did well but can further optimize transitions. Practicing quick transitions between exercises, using drills that simulate race conditions, will help minimize downtime.
Sled Push: Although only 00:01 slower than average, refining form and technique is beneficial. Focus on lower body strength with exercises like squats and lunges. Practicing sled pushes with incremental weight increases will build confidence and efficiency.
Sandbag Lunges: Despite being 00:13 faster than average, there's room to improve by enhancing lower body endurance and stability. Incorporate lunges with variations in load and stability exercises like single-leg squats to strengthen supporting muscles.
Race Strategies
Pacing Strategy: To avoid fatigue in the latter stages of the race, Ryan should aim for a more consistent pacing strategy. Begin with a controlled pace and gradually increase speed in the final stages of the race.
Compromised Running: Practice running immediately after completing intense strength exercises. This will help the body adapt to the transition, maintaining running efficiency despite muscle fatigue.
Mental Preparation: Develop mental strategies to maintain focus and motivation, especially during challenging segments like the Sled Pull and Burpees Broad Jump. Visualization techniques and positive self-talk can enhance performance under pressure.