Dive into this athlete’s performance at 2024 Malaga 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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
03:50.
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:
Cian Mullen showcased a commendable performance in the 2024 Malaga HYROX, finishing in the top 10% of all athletes and top 12% in his age group. His total running time was notably 01:57 faster than average, highlighting his strengths as a runner. However, his Roxzone time suggests a need for improvement in overall fitness and transition speed. Analyzing the pacing, Cian started slightly slower in the first run but quickly picked up pace, indicating a strategic approach to energy distribution. Given his faster total running time, Cian has a more pronounced runner profile but would benefit from balanced strength training to complement his running prowess.
Segments to Improve:
Roxzone: Cian's time in the Roxzone was significantly slower than average, suggesting room for improvement in his transitions and overall fitness. Focusing on dynamic workouts that mimic the quick switch between exercises and incorporating agility drills can enhance his efficiency. Exercises like high knees, ladder drills, and short sprint intervals with quick direction changes will improve his agility and transition times.
Sandbag Lunges: To improve his time in this segment, Cian should focus on lower body strength and endurance. Incorporating weighted lunges, Bulgarian split squats, and leg press exercises will build the necessary strength. Additionally, practicing lunges with varying sandbag positions can help adapt his muscles to the specific challenge of this segment.
Wall Balls: This segment requires both strength and coordination. Cian would benefit from plyometric exercises such as jump squats and medicine ball throws to improve explosive power. Regular practice of wall balls, focusing on form and breathing, will also enhance his efficiency in this exercise.
Sled Push and Pull: These segments call for powerful leg drive and stamina. Incorporating heavy sled drags and pushes, deadlifts for posterior chain strength, and interval sprint training will build the necessary power and endurance. Emphasis on the correct posture and leg drive technique during training will also translate to better performance.
Rowing: To improve his rowing time, Cian should focus on both technique and cardiovascular endurance. High-intensity interval training (HIIT) on the rowing machine, coupled with technique drills to ensure efficient stroke length and power, will improve his performance. Core strengthening exercises will also support better rowing posture and power transfer.
Race Strategies:
Start Smart: Given his initial slower start, Cian should aim for a balanced pace from the beginning, conserving energy for strength segments while maintaining a competitive running pace.
Transition Efficiency: Minimizing time spent in the Roxzone by practicing quick transitions between exercises during training sessions will help shave off crucial seconds from his overall time.
Segment-Specific Warm-Ups: Before training sessions focused on his weaker segments, Cian should implement specific warm-up routines that target the muscles and movements involved, preparing them for the workload and reducing the risk of injury.
Mental Preparation: Mental resilience plays a crucial role in endurance events. Visualization techniques, focusing on each segment's execution and transition, can prepare Cian mentally for the race demands.
Nutrition and Recovery: Optimizing his nutrition for energy and recovery, along with incorporating active recovery and mobility work into his routine, will ensure that Cian is at his peak performance on race day.
By addressing these areas of improvement and implementing the suggested strategies, Cian Mullen has the potential to significantly enhance his performance in future HYROX races. Balancing his running prowess with targeted strength and technique training will make him a more rounded and competitive athlete.
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