Dive into this athlete’s performance at 2024 London 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 833 similar athletes.
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.
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.
This section showcases the entire Moynagh Darren'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 Moynagh Darren's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Moynagh Darren'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.
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 Moynagh Darren'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 02:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 00:42 | 04:24 to 03:42 | 26.1% |
| Sled Pull | 00:42 | 07:01 to 06:19 | 26.1% |
| Ski Erg | 00:34 | 05:22 to 04:48 | 21.1% |
| Burpees Broad Jump | 00:31 | 07:42 to 07:11 | 19.3% |
| Rowing | 00:12 | 05:28 to 05:16 | 7.5% |
| Farmers Carry | 00:00 | 01:44 to 01:44 | 0.0% |
| Sandbag Lunges | 00:00 | 05:29 to 05:29 | 0.0% |
| Wall Balls | 00:00 | 08:34 to 08:34 | 0.0% |
| Run Total | 00:00 | 48:10 to 48:10 | 0.0% |
| Moynagh Darren | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 07:32 | 00:00 | 05:24 +02:08 | 00:00 +00:00 |
| Ski Erg | 05:22 | 07:32 | 04:45 +00:37 | 05:24 +02:08 |
| Running 2 | 05:26 | 12:54 | 05:56 -00:30 | 10:09 +02:45 |
| Sled Push | 04:24 | 18:20 | 03:36 +00:48 | 16:05 +02:15 |
| Running 3 | 05:44 | 22:44 | 06:35 -00:51 | 19:41 +03:03 |
| Sled Pull | 07:01 | 28:28 | 06:17 +00:44 | 26:16 +02:12 |
| Running 4 | 05:41 | 35:29 | 06:35 -00:54 | 32:33 +02:56 |
| Burpees Broad Jump | 07:42 | 41:10 | 07:20 +00:22 | 39:08 +02:02 |
| Running 5 | 05:48 | 48:52 | 06:53 -01:05 | 46:28 +02:24 |
| Rowing | 05:28 | 54:40 | 05:16 +00:12 | 53:21 +01:19 |
| Running 6 | 05:43 | 01:00:08 | 06:40 -00:57 | 58:37 +01:31 |
| Farmers Carry | 01:44 | 01:05:51 | 02:40 -00:56 | 01:05:17 +00:34 |
| Running 7 | 05:40 | 01:07:35 | 06:37 -00:57 | 01:07:57 -00:22 |
| Sandbag Lunges | 05:29 | 01:13:15 | 06:51 -01:22 | 01:14:34 -01:19 |
| Running 8 | 06:40 | 01:18:44 | 07:58 -01:18 | 01:21:25 -02:41 |
| Wall Balls | 08:34 | 01:25:24 | 08:54 -00:20 | 01:29:23 -03:59 |
| Roxzone | 14:01 | 01:47:51 | 09:34 +04:27 | 01:47:51 |
Darren, you absolutely crushed it out there in London! Finishing with an overall time of 01:47:51 puts you in the top 14% of a whopping 4462 athletes—now that’s something to be proud of! Your total running time of 00:48:10 (which is a stellar 04:34 faster than average) shows that you're more of a runner. That gives you a solid advantage; now we just need to buff up those strength segments to match your speedy legs! 🏃♂️💨
Looking at your pacing, it seems like you started a bit slower in the first running segment, which could have set the tone for your overall race. You picked it up in the later running laps, but that initial lag cost you some precious seconds. The goal is to find that sweet spot where you're not sprinting out of the gate, but also not leaving too much on the table. Remember, it’s a marathon, not a sprint—oh wait, wrong sport! 😄
Let’s dive into the segments where you have the most room to grow. Here’s where the magic happens:
Your transition times are way off the charts. To speed this up, focus on your overall fitness and practice your transitions. Try practicing with a timer, simulating the actual race environment. After each exercise, take a few seconds to visualize the next move. Transition drills like these can shave seconds off your time.
The sled push is tough, but it's a key strength builder. Incorporate more heavy sled pushes into your training, focusing on explosive power. A great drill to try is the "Sled Sprint," where you push the sled for a short distance, then sprint for a bit, and repeat. Form is crucial here; keep your hips low and drive through your legs!
Similar to the sled push, the sled pull demands strength and technique. Focus on your grip and pulling technique. Use resistance bands for added strength training. Also, try doing some seated rows to build your back strength, which will help with that pulling motion.
Burpees are a love-hate relationship, right? To improve this segment, work on your explosive power with box jumps and burpee variations. For form, ensure you land softly and keep your hips low when transitioning from the jump to the ground.
Even though you were faster than average here, there’s still room for improvement! Focus on your squat depth and the power of your hip extension to really launch that ball. Incorporate wall ball drills into your routine, perhaps doing sets of 20 with a heavier ball to build muscle endurance.
This is where you can really turn things around! Focus on your technique—engage your core and legs, not just your arms. Try interval training on the Ski Erg, alternating between high-intensity and recovery periods to build stamina.
Like the Ski Erg, rowing is all about form. Work on your stroke efficiency and power output. You can do interval sprints on the rower, focusing on maintaining a steady pace and then pushing hard for shorter bursts.
Now that we have the segments dialed in, let’s talk race strategies. Here’s how to tackle the next one:
Darren, you've got the speed, and with a little fine-tuning on your strength segments and transitions, you’ll be flying up the ranks! Just remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing, keep grinding, and don’t forget to have fun through the journey! 💪💥
As your Rox-Coach, I’m here rooting for you every step of the way. Let’s turn those weaknesses into strengths and make the next race your best yet! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Sánchez Barrera Jesús | 2024 Mexico City | 01:48:21 | |
| Johnson Andy | 2024 Manchester | 01:47:21 | |
| Leak Pete | 2024 Manchester | 01:48:10 | |
| Pickard Jan | 2024 Cape Town | 01:48:17 | |
| Salas Madrigal Cesar Rene | 2024 Mexico City | 01:48:15 | |
| Mercado Miguel | 2024 Ciudad de Mexico | 01:47:41 | |
| Maruszewski Daniel | 2024 Milan | 01:47:35 | |
| Simpson Hugo | 2023 Amsterdam | 01:48:20 | |
| Uhlmann David | 2023 München | 01:48:13 | |
| De Vreng Robbert | 2023 Amsterdam | 01:47:56 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Maastricht | 01:49:38 | |
| 2023 Dublin | 02:06:22 | |
| 2024 Rimini | 01:40:12 | |
| 2024 Sports Direct HYROX London | 01:46:53 | |
| 2024 Glasgow | 01:39:48 | |
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
