Season 23/24 2023 Amsterdam (1622) HYROX (1473) Men (1079) Conroy David

Conroy David Hyrox Result

Dive into this athlete’s performance at 2023 Amsterdam 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 #121034 01:29:29 100th in AG | Top 47.2% 541st | Top 50.1%
-00:11
44:04
Run Total
+00:00
05:31
Avg. Lap
-01:07
03:36
Best Lap
-01:20
36:37
Workout Total
-00:10
04:34
Avg. Workout
+01:33
08:53
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 Conroy David'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 Conroy David'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 Conroy David'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 Conroy David'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 04:08. Check the detail of the improvement plan below.

01:42 Potential Improvement 41.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:42 06:39 to 04:57 41.1%
Sled Push 01:02 03:55 to 02:53 25.0%
Run Total 00:42 44:04 to 43:22 16.9%
Farmers Carry 00:27 02:37 to 02:10 10.9%
Rowing 00:15 05:05 to 04:50 6.0%
Ski Erg 00:00 04:20 to 04:20 0.0%
Burpees Broad Jump 00:00 03:32 to 03:32 0.0%
Sandbag Lunges 00:00 04:26 to 04:26 0.0%
Wall Balls 00:00 06:03 to 06:03 0.0%

Splits Time

Conroy David Perfect Race
Splits Total Average Total
Running 1 03:36 00:00 04:47 -01:11 00:00 +00:00
Ski Erg 04:20 03:36 04:30 -00:10 04:47 -01:11
Running 2 05:18 07:56 05:06 +00:12 09:17 -01:21
Sled Push 03:55 13:14 03:03 +00:52 14:23 -01:09
Running 3 06:25 17:09 05:35 +00:50 17:26 -00:17
Sled Pull 06:39 23:34 05:12 +01:27 23:01 +00:33
Running 4 05:36 30:13 05:34 +00:02 28:13 +02:00
Burpees Broad Jump 03:32 35:49 05:41 -02:09 33:47 +02:02
Running 5 05:36 39:21 05:45 -00:09 39:28 -00:07
Rowing 05:05 44:57 04:54 +00:11 45:13 -00:16
Running 6 05:27 50:02 05:35 -00:08 50:07 -00:05
Farmers Carry 02:37 55:29 02:17 +00:20 55:42 -00:13
Running 7 05:34 58:06 05:34 +00:00 57:59 +00:07
Sandbag Lunges 04:26 01:03:40 05:25 -00:59 01:03:33 +00:07
Running 8 06:36 01:08:06 06:16 +00:20 01:08:58 -00:52
Wall Balls 06:03 01:14:42 06:55 -00:52 01:15:14 -00:32
Roxzone 08:53 01:29:29 07:20 +01:33 01:29:29
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


David Conroy performed well in the Hyrox race in Amsterdam, ranking in the top 36% of all athletes and the top 34% in his age group. His overall time of 01:29:29 was respectable, but there are areas where he can improve to further enhance his performance.

In terms of his splits, David displayed strengths in Running 1 and Burpees Broad Jump, where he was faster than the average time by 1 minute and 1 minute 48 seconds, respectively. He also performed well in Ski Erg, with a time that was 7 seconds faster than average. These results suggest that David has good running speed and explosive power, which can be advantageous in future races.

However, there were several segments where David lost time compared to the average. The segments with the most time lost were Roxzone, Run Total, Sled Pull, Running 3, Sled Push, Rowing, Farmers Carry, Running 2, and Running 8. These segments indicate areas where David can focus on improving to increase his overall performance.

Segments to Improve


1. Roxzone:
David's time in the Roxzone was 1 minute and 49 seconds slower than average. To improve in this segment, David should work on improving his overall fitness and reducing his transition time between exercises. High-intensity interval training (HIIT) workouts can help improve his cardiovascular endurance, while practicing quick and efficient transitions during training sessions can help minimize time lost in the Roxzone.

2. Run Total:
David's total running time was 1 minute and 35 seconds slower than average. This suggests that he could benefit from improving his running endurance. Incorporating long-distance runs into his training routine can help build his stamina and improve his overall running performance. Additionally, interval training sessions focusing on increasing speed and endurance can also be beneficial.

3. Sled Pull:
David's time in the Sled Pull was 1 minute and 3 seconds slower than average. To improve in this segment, he should focus on strengthening his lower body and core muscles. Exercises such as squats, lunges, and deadlifts can help improve his leg strength, which is crucial for pulling the sled. Additionally, incorporating exercises that specifically target the muscles used in sled pulling, such as seated rows and cable pull-throughs, can also be helpful.

4. Running 3:
David's time in Running 3 was 49 seconds slower than average. To improve in this segment, he should focus on increasing his running endurance and speed. Incorporating tempo runs, hill sprints, and interval training sessions can help improve his overall running performance.

5. Sled Push:
David's time in the Sled Push was 31 seconds slower than average. To improve in this segment, he should focus on improving his lower body and core strength. Exercises such as squats, lunges, and box jumps can help improve his leg strength, which is essential for pushing the sled. Additionally, incorporating exercises that specifically target the muscles used in sled pushing, such as push-ups and medicine ball slams, can also be beneficial.

6. Rowing:
David's time in the Rowing segment was 16 seconds slower than average. To improve in this segment, he should focus on improving his rowing technique and building his upper body and core strength. Incorporating exercises such as bent-over rows, lat pulldowns, and planks can help strengthen the muscles used in rowing. Additionally, practicing proper rowing form and technique during training sessions can help improve his efficiency and speed on the rowing machine.

7. Farmers Carry:
David's time in the Farmers Carry was 16 seconds slower than average. To improve in this segment, he should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's walks, kettlebell swings, and pull-ups can help strengthen the muscles used in the Farmers Carry. Additionally, incorporating grip-specific exercises such as plate pinches and forearm curls can also be beneficial.

8. Running 2 and Running 8:
David's times in Running 2 and Running 8 were 14 seconds and 13 seconds slower than average, respectively. To improve in these segments, he should continue to focus on improving his running endurance and speed through long-distance runs, interval training, and tempo runs.

Strategies


To improve his race performance, David should consider the following strategies:

1. Pacing:
It is important for David to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue and a decrease in performance later on. He should aim to find a pace that allows him to maintain a steady effort level without burning out too quickly.

2. Transitions:
Efficient and quick transitions between exercises can help save valuable time in the Roxzone. David should practice transitioning smoothly between exercises during his training sessions to minimize time lost during the race.

3. Strength Training:
Incorporating strength training exercises that target the muscles used in the Hyrox race can help improve overall performance. David should focus on building strength in his lower body, core, and upper body to enhance his ability to complete the various exercises and tasks in the race.

4. Endurance Training:
To improve his running performance, David should incorporate long-distance runs, interval training, and tempo runs into his training routine. This will help build his running endurance and speed, allowing him to maintain a strong pace throughout the race.

5. Mental Preparation:
Hyrox races require mental toughness and resilience. David should practice visualization techniques and mental preparation strategies to stay focused and motivated during the race. Developing a strong mental mindset can help him push through challenging moments and maintain a positive attitude.

By implementing these strategies and focusing on the identified areas of improvement, David Conroy can enhance his performance in future Hyrox races. It is important for him to tailor his training routines and exercises to address his specific weaknesses and maximize his strengths as a runner and athlete.

Similar Athletes
Haddad Michael 2024 Taipei 01:29:25
Maher Paul 2024 Madrid 01:29:10
Jacobsen Elliott 2024 Fort Lauderdale 01:29:49
McphersonBerry Alex 2024 Melbourne 01:29:08
Boon Göran 2022 Amsterdam 01:29:25
Daubos Florian 2024 Marseille 01:29:01
Jestin Vincent 2024 Bordeaux 01:29:26
Eighteen Jonathan 2023 Birmingham 01:29:18
Schött Dominik 2019 Hannover 01:29:51
Watanyar Idris 2024 Marseille 01:29:17

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