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
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 Roe Darragh'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 Roe Darragh'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 Roe Darragh'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 Roe Darragh'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
04:14.
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:
Darragh Roe's performance in the 2024 Malaga HYROX race places him solidly in the top tier of his age group, indicating a strong fitness level and competitive edge. His total running time was 01:12 faster than average, showcasing a pronounced strength in running. This suggests a more runner-oriented profile, though it's evident that Darragh also possesses considerable capability in strength-oriented challenges, highlighted by his exceptional performance in Burpees Broad Jump and Sandbag Lunges. An area of concern, however, appears to be in maintaining consistent pace throughout the race, as indicated by a mix of faster and slower segments compared to the average. The analysis suggests that Darragh might have started the race at a slightly conservative pace, possibly to conserve energy for later stages, but this strategy might have led to varying performance across different segments. Additionally, the Roxzone time being slower than average indicates room for improvement in transition efficiency and overall fitness to minimize rest and optimize performance across all race stages.
Segments to Improve:
Wall Balls: Darragh's performance in Wall Balls was significantly slower than average, indicating a potential area of improvement. Focusing on exercises that enhance explosive power and endurance, such as thrusters, kettlebell swings, and med ball slams, could improve efficiency in this segment. Incorporating plyometric workouts, such as box jumps and squat jumps, could also help develop the necessary power and stamina. Practicing wall balls with a focus on form—keeping the chest up, driving through the heels, and maintaining a consistent rhythm—can also contribute to better performance.
Sled Pull: The Sled Pull segment was another area where Darragh lost significant time. To improve, incorporating more posterior chain exercises, such as deadlifts, hip thrusts, and good mornings, can build the required strength. Specific sled pull training, focusing on maintaining a low, powerful stance and driving through the legs, can directly translate to better sled pull times. Adding resistance training with bands or increasing the weight gradually can simulate race conditions and build functional strength.
Roxzone: The slower Roxzone time suggests a need for improved transition efficiency and overall fitness. Interval training combining cardiovascular and strength exercises can mimic the race's demands, enhancing Darragh's ability to recover quickly and maintain a brisk pace through transitions. Drills focusing on quick changes from running to strength exercises can also improve transition times. Practicing efficient equipment setups and transitions in training can further reduce Roxzone time.
Race Strategies:
Pacing: An analysis of Darragh's splits suggests the need for a more consistent pacing strategy. Starting too conservatively may lead to unnecessary energy conservation early on, which could be better utilized in maintaining a steadier pace throughout. Interval training can help Darragh develop a better sense of his race pace, enabling him to distribute his effort more evenly across the race.
Strength and Running Balance: Given Darragh's strong running profile, incorporating more strength-focused training could yield significant improvements in overall performance. Balancing running with strength training, especially exercises that mimic race-specific movements, can help Darragh become more well-rounded and capable of tackling the strength-oriented obstacles with greater efficiency.
Transition Efficiency: Minimizing time in the Roxzone is crucial for a better overall time. Practice with mock transitions during training sessions can improve efficiency. This includes setting up and breaking down equipment quickly, as well as transitioning between running and strength exercises seamlessly. Also, focusing on cardiovascular recovery techniques will allow Darragh to enter each exercise zone with a lower heart rate, enabling better performance.
Implementing these strategies and focusing on identified areas for improvement should help Darragh Roe elevate his performance in future HYROX races, potentially achieving better rankings both overall and within his age group.