Dive into this athlete’s performance at 2024 Birmingham 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 Donoghue Mark'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 Donoghue Mark'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 Donoghue Mark'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 Donoghue Mark'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
06:59.
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:
Mark Donoghue, in the age group category of 40-44, displayed an impressive performance overall, ranking in the top 18% of all participating athletes and in the top 17% of his age group. His overall time of 01:18:11 and total running time of 00:34:52, which was 04:46 faster than the average, demonstrated his strong running skills. Despite starting slightly slower in the first running segment, Mark quickly picked up his pace in the subsequent running segments, consistently outpacing the average times. This suggests that Mark has a strong runner profile and his stamina and pacing abilities are commendable.
Segments to Improve:
While Mark's overall performance was strong, there were a few segments that could benefit from focused training and improvement:
Wall Balls: This was Mark's most challenging segment, with his time being 04:41 slower than the average. To improve, Mark could incorporate specific Wall Ball drills into his training routine, focusing on form and consistency. A suggested exercise could be the 'Wall Ball Target Practice', which involves performing a set number of Wall Ball shots aiming at a specific target on the wall. This will help improve accuracy and endurance.
Roxzone: Mark's time in this segment was slightly slower than the average. This implies that Mark might be taking longer rest periods or transitions. High Intensity Interval Training (HIIT) workouts could help in improving his overall fitness and transition times. A possible routine could be 'Tabata intervals' where Mark would perform high-intensity exercises for 20 seconds followed by 10 seconds of rest, repeated eight times.
Sled Push and Sled Pull: Mark's performance in these segments were slightly below average. Incorporating specific strength and conditioning exercises such as 'Prowler Pushes' and 'Sled Drags' could help to improve his time in these segments. Additionally, focusing on maintaining a strong, stable core and an upright posture during these exercises could also help improve efficiency and speed.
Farmers Carry: Mark's time in this segment was slower than average. To improve, Mark could include 'Farmer's Walk' exercises in his routine, focusing on grip strength and maintaining a steady pace. It would be beneficial to gradually increase the weight used in these exercises to build strength and endurance.
Race Strategies:
Based on the analysis of Mark's performance, the following strategies could be beneficial for future races:
Pacing: While Mark's overall running performance was impressive, he started slightly slower on the first segment. He could try starting at a moderate pace in the first segment and then gradually increase his speed to maintain a more consistent pace throughout the race.
Rest and Transitions: Mark may need to focus on reducing his rest times and improving his transition speeds, particularly in the Roxzone segment. Practicing transitions during training could help improve his efficiency during the race.
Strength Training: Given that Mark has a strong runner profile, incorporating more strength training into his routine could help improve his performance in the strength-focused segments of the race.
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