Season 23/24 2023 Dublin (1305) HYROX (1137) Men (774) Reade Donal

Reade Donal Hyrox Result

Dive into this athlete’s performance at 2023 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 25-29 #121041 01:28:53 54th in AG | Top 55.7% 309th | Top 39.9%
+00:29
44:35
Run Total
+00:04
05:34
Avg. Lap
-01:30
03:11
Best Lap
-00:20
37:16
Workout Total
-00:03
04:39
Avg. Workout
-00:09
07:05
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 Reade Donal'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 Reade Donal'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 Reade Donal'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 Reade Donal'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 03:41. Check the detail of the improvement plan below.

01:34 Potential Improvement 42.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:34 44:35 to 43:01 42.5%
Sled Push 01:20 04:11 to 02:51 36.2%
Farmers Carry 00:26 02:34 to 02:08 11.8%
Sandbag Lunges 00:14 05:19 to 05:05 6.3%
Sled Pull 00:07 05:00 to 04:53 3.2%
Ski Erg 00:00 04:19 to 04:19 0.0%
Burpees Broad Jump 00:00 04:56 to 04:56 0.0%
Rowing 00:00 04:42 to 04:42 0.0%
Wall Balls 00:00 06:15 to 06:15 0.0%

Splits Time

Reade Donal Perfect Race
Splits Total Average Total
Running 1 03:11 00:00 04:45 -01:34 00:00 +00:00
Ski Erg 04:19 03:11 04:29 -00:10 04:45 -01:34
Running 2 05:11 07:30 05:06 +00:05 09:14 -01:44
Sled Push 04:11 12:41 03:00 +01:11 14:20 -01:39
Running 3 06:30 16:52 05:33 +00:57 17:20 -00:28
Sled Pull 05:00 23:22 05:08 -00:08 22:53 +00:29
Running 4 06:03 28:22 05:33 +00:30 28:01 +00:21
Burpees Broad Jump 04:56 34:25 05:38 -00:42 33:34 +00:51
Running 5 06:34 39:21 05:44 +00:50 39:12 +00:09
Rowing 04:42 45:55 04:53 -00:11 44:56 +00:59
Running 6 05:39 50:37 05:35 +00:04 49:49 +00:48
Farmers Carry 02:34 56:16 02:16 +00:18 55:24 +00:52
Running 7 05:37 58:50 05:33 +00:04 57:40 +01:10
Sandbag Lunges 05:19 01:04:27 05:23 -00:04 01:03:13 +01:14
Running 8 05:53 01:09:46 06:14 -00:21 01:08:36 +01:10
Wall Balls 06:15 01:15:39 06:49 -00:34 01:14:50 +00:49
Roxzone 07:05 01:28:53 07:14 -00:09 01:28:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Donal Reade performed well in the Hyrox race in Dublin, placing in the top 27% overall and top 31% in his age group. His overall time of 01:28:53 was respectable, but there are areas where he can improve to enhance his performance.

Based on the splits analysis, Donal excelled in the running 1 segment, finishing 01:24 faster than average. He also performed well in the Ski Erg and Burpees Broad Jump segments, finishing 00:07 and 00:19 faster than average, respectively. These segments showcase his strengths in cardiovascular endurance and explosive power.

However, there were several segments where Donal lost significant time compared to the average. The segments with the most time lost were the Run Total, Sled Push, Running 3, Running 5, Running 4, and Farmers Carry. These segments indicate areas where Donal can focus on improving his performance to become more competitive.

Segments to Improve


1. Run Total:
Donal's total running time was 02:18 slower than average. To improve this segment, he should focus on enhancing his overall fitness and specifically work on his running endurance. Incorporating interval training, such as high-intensity interval training (HIIT) and tempo runs, into his training routine can help improve his running speed and endurance. Additionally, including hill sprints and long-distance runs in his training program will enhance his cardiovascular fitness.

2. Sled Push:
Donal lost 00:54 compared to the average time in this segment. To improve his performance, he should focus on building strength and power in his lower body. Exercises such as squats, lunges, and deadlifts can help improve his leg and glute strength, which is essential for pushing the sled. Additionally, incorporating explosive exercises like box jumps and power cleans will enhance his power output.

3. Running 3 and Running 5:
Donal lost 00:54 and 00:50 compared to the average time in these segments, respectively. To improve his running performance, he should work on his running technique and efficiency. Incorporating drills such as high knees, butt kicks, and strides into his warm-up routine can help improve his running form and efficiency. Additionally, focusing on strengthening his core and hip muscles through exercises like planks and hip bridges will enhance his stability and running mechanics.

4. Running 4:
Donal lost 00:29 compared to the average time in this segment. To improve his performance, he should focus on maintaining a consistent pace throughout the race. Incorporating tempo runs in his training routine will help him develop a better sense of pace and improve his ability to sustain a steady speed. Additionally, practicing negative splits in his training runs, where he gradually increases his speed throughout the run, will help him finish strong in this segment.

5. Farmers Carry:
Donal lost 00:15 compared to the average time in this segment. To improve his performance, he should focus on improving his grip strength and overall upper body strength. Incorporating exercises such as farmer's walks, dead hangs, and pull-ups into his training routine will help him develop a stronger grip and upper body strength, which is crucial for carrying heavy objects like the farmers carry.

Strategies


During the race, Donal should focus on maintaining a steady and consistent pace to avoid burning out early. It is important for him to find a balance between pushing himself and pacing properly to ensure he has enough energy for the later segments.

Additionally, he should pay attention to his transitions in the Roxzone. Improving his transition time will allow him to spend more time actively participating in the workout and less time resting. Practicing quick transitions during his training sessions will help him become more efficient in this aspect.

Furthermore, Donal should consider incorporating specific training sessions that simulate the race conditions, such as completing a mock Hyrox race or performing back-to-back circuit workouts. This will help him develop the mental and physical stamina required to perform well in the race.

Overall, by focusing on improving his overall fitness, incorporating specific training strategies for the identified areas of improvement, and implementing effective race strategies, Donal can enhance his performance in future Hyrox races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Mehlert Heiko 2024 Köln 01:28:32
Hale James 2024 Sports Direct HYROX London 01:29:17
Geißler Andreas 2023 München 01:29:06
Bakker Lorain 2024 Amsterdam 01:28:59
Brockbank Michael 2024 Manchester 01:29:13
Mills Stewart 2023 Sydney 01:29:04
Attard Jonathan 2023 Melbourne 01:28:50
Perry Scott 2024 London 01:29:08
Resimius Jan 2019 Hamburg 01:29:23
Smith Steve 2024 Sports Direct HYROX London 01:29:15

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Madrid 01:29:54
2024 Glasgow 01:26:12
2024 Dublin 01:28:20

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