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.
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 Dowling Francis'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 Dowling Francis'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 Dowling Francis'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 Dowling Francis'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
04:41.
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
Francis Dowling, in the 30-34 age group, has demonstrated commendable performance in the 2024 Dublin HYROX event. His overall rank places him in the top 43% of all participants and in the top 50% within his age group. His total running time was higher than average, indicating a strong runner profile. However, his Roxzone time suggests that he could benefit from improved transition times and overall fitness.
Francis started the race exceptionally well, with his running 1 time significantly faster than average. This shows that his initial pacing was aggressive, which might have contributed to slower times in subsequent running segments. This suggests that he might benefit from a more evenly distributed effort throughout the race.
Segments to Improve
Burpees Broad Jump: This was Francis's slowest segment relative to the average time. He could improve his Burpees Broad Jump time by incorporating plyometric training into his routine, focusing on explosive movements and high-intensity interval training (HIIT) to build strength and speed.
Wall Balls: Francis’s Wall Balls performance was also slower than average. He could benefit from specific functional training exercises that target the lower body and core muscles, such as squats, lunges, and kettlebell swings. Practicing the Wall Ball technique with a medicine ball can also improve his form and efficiency.
Farmers Carry: Francis’s Farmers Carry performance can be improved by incorporating grip strength exercises into his routine, such as deadlifts, pull-ups, and wrist curls.
Sandbag Lunges: Francis would benefit from adding more lower body strength training to his routine, focusing on exercises that mimic the movement of lunges, such as squats and step-ups with weights.
Running Segments: While Francis showed strength in running, his performance declined in later segments. This suggests that he might be starting too fast and exhausting his energy reserves early on. Interval running training, focusing on maintaining a steady pace, could help improve his overall running performance.
Race Strategies
Francis should consider a more conservative start to the race to conserve energy for later stages. Understanding the pacing and distribution of effort could significantly improve his overall performance. Additionally, focusing on improving his transition times can result in considerable time savings. He could also benefit from incorporating active recovery strategies during his Roxzone times, like controlled breathing and dynamic stretching.
Lastly, regular practice of the specific movements involved in each segment will not only improve his performance in those segments but also help him transition faster and more efficiently between segments.