Season 24/25 2024 Perth (840) HYROX (688) Men (469) O' Donoghue Rob

O' Donoghue Rob Hyrox Result

Dive into this athlete’s performance at 2024 Perth 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 30-34 #123004 01:16:23 33rd in AG | Top 29.7% 110th | Top 23.5%
-01:11
37:18
Run Total
-00:08
04:40
Avg. Lap
+00:09
04:20
Best Lap
-00:14
32:02
Workout Total
-00:02
04:00
Avg. Workout
+01:30
07:08
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 O' Donoghue Rob'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 O' Donoghue Rob'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 O' Donoghue Rob'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 O' Donoghue Rob'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 03:31. Check the detail of the improvement plan below.

01:05 Potential Improvement 30.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:05 05:03 to 03:58 30.8%
Sandbag Lunges 00:59 05:01 to 04:02 28.0%
Wall Balls 00:30 05:28 to 04:58 14.2%
Ski Erg 00:19 04:29 to 04:10 9.0%
Run Total 00:16 37:18 to 37:02 7.6%
Rowing 00:14 04:42 to 04:28 6.6%
Sled Push 00:08 02:22 to 02:14 3.8%
Sled Pull 00:00 03:19 to 03:19 0.0%
Farmers Carry 00:00 01:38 to 01:38 0.0%

Splits Time

O' Donoghue Rob Perfect Race
Splits Total Average Total
Running 1 05:22 00:00 04:15 +01:07 00:00 +00:00
Ski Erg 04:29 05:22 04:17 +00:12 04:15 +01:07
Running 2 04:20 09:51 04:32 -00:12 08:32 +01:19
Sled Push 02:22 14:11 02:36 -00:14 13:04 +01:07
Running 3 04:38 16:33 04:53 -00:15 15:40 +00:53
Sled Pull 03:19 21:11 04:20 -01:01 20:33 +00:38
Running 4 04:23 24:30 04:52 -00:29 24:53 -00:23
Burpees Broad Jump 05:03 28:53 04:30 +00:33 29:45 -00:52
Running 5 04:45 33:56 04:58 -00:13 34:15 -00:19
Rowing 04:42 38:41 04:35 +00:07 39:13 -00:32
Running 6 04:53 43:23 04:53 +00:00 43:48 -00:25
Farmers Carry 01:38 48:16 01:57 -00:19 48:41 -00:25
Running 7 04:28 49:54 04:51 -00:23 50:38 -00:44
Sandbag Lunges 05:01 54:22 04:26 +00:35 55:29 -01:07
Running 8 04:33 59:23 05:15 -00:42 59:55 -00:32
Wall Balls 05:28 01:03:56 05:35 -00:07 01:05:10 -01:14
Roxzone 07:08 01:16:23 05:38 +01:30 01:16:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rob O' Donoghue delivered a commendable performance at the 2024 Perth Hyrox event, finishing in the top 15% overall and top 21% in his age group. His overall time of 01:16:23 reflects a strong effort, with a total running time of 00:37:18, which was 1:34 faster than the average. This indicates that Rob has a more runner-oriented profile, excelling in the running segments compared to strength-based exercises. However, his slower start in Running 1 suggests a need for better pacing strategies, although he improved significantly in subsequent running segments, particularly shining in Running 8.

Segments to Improve

  • Roxzone: Rob's Roxzone time was 01:40 slower than average, indicating prolonged recovery or transition times between exercises. Improving overall fitness and transition efficiency can help here. Drills: Transition simulations focusing on quick recovery, mental focus drills during practice, and practicing the sequence of exercises to minimize downtime.
  • Burpees Broad Jump: With a time 00:39 slower than average, Rob needs to work on explosive strength and cardiovascular endurance. Exercises: High-intensity interval training (HIIT) incorporating burpees, plyometric exercises like box jumps, and power push-ups to improve explosive power.
  • Sandbag Lunges: Rob was 00:37 slower than average. Improving leg strength and endurance can enhance performance in this segment. Exercises: Weighted lunges, Bulgarian split squats, and step-ups. Focus on maintaining form under fatigue to simulate race conditions.
  • Wall Balls: With a slight lag behind the average, enhancing upper body endurance and coordination is crucial. Exercises: Medicine ball throws, thrusters, and wall ball drills focusing on maintaining pace and form over time.

Race Strategies

  • Efficient Transitions: Practice transitioning quickly between different exercises to reduce Roxzone time. Focus on minimizing breaks and mental resets during transitions.
  • Pacing: Adopt a more consistent pacing strategy, ensuring energy conservation for the latter stages of the race. Start at a sustainable pace and gradually increase intensity as the race progresses.
  • Compromised Running: Train running immediately after completing specific high-intensity exercises to simulate race conditions, enhancing endurance and recovery speed.
Similar Athletes
Barroso Pujana Aitor 2024 Bilbao 01:16:49
Murphy Chris 2022 Birmingham 01:15:58
Behrens Hauke 2024 Berlin 01:16:49
Fox Denis 2024 Madrid 01:16:38
Lindemann Jakob 2024 Hamburg 01:16:03
Snel Vincent 2024 Amsterdam 01:16:30
Murphy Wesley 2024 Fort Lauderdale 01:16:45
De Visser Niek 2023 Maastricht European Championships 01:16:45
Cnudde Laurens 2023 Hong Kong 01:16:00
Russo Timothy 2022 Chicago 01:16:44

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download