Dive into this athlete’s performance at 2024 Madrid 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 Men #131023 01:32:01
112th in
AG
| Top 15.8%
494th | Top 69.4%
-02:23
43:03
Run Total
-00:17
05:23
Avg. Lap
+00:17
05:04
Best Lap
+01:20
40:19
Workout Total
+00:10
05:02
Avg. Workout
+01:06
08:43
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 Brogan Ciaran'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 Brogan Ciaran'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 Brogan Ciaran'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 Brogan Ciaran'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
03:39.
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:
Ciaran Brogan's performance in the 2024 Madrid HYROX race places him in a commendable position, particularly given his ranking within the top 52% of all athletes and the top 60% in his age group. Analyzing his overall time and splits, it's evident that Ciaran excels in running, as indicated by his total running time being 02:33 faster than average. This showcases a strong runner profile, with significant endurance and pace maintenance abilities. However, there is an observable need for improvement in strength-focused exercises and transitions (Roxzone), suggesting a hybrid training approach could further enhance his performance. The pacing analysis suggests that Ciaran started slightly slower in the initial running segment but improved pace significantly in later running segments, indicating good stamina and pacing strategy over the course of the race.
Segments to Improve:
Wall Balls: Ciaran's performance in Wall Balls was significantly slower than average, indicating a need for improved muscular endurance and power. To enhance this, focus on high-repetition wall ball drills, aiming for consistency in depth and height of throws. Incorporating squats and thrusters into training can also improve lower body strength and explosive power, essential for effective wall ball execution.
Sandbag Lunges: The significant time loss here suggests a challenge in lower body strength and stability. Incorporating weighted lunges, step-ups, and Bulgarian split squats into his regimen can increase leg strength and endurance. Balancing exercises and core stability work will also help maintain form and efficiency during this segment.
Burpees Broad Jump: To improve in this segment, focus on plyometric exercises such as box jumps and broad jumps to enhance explosive power, alongside burpee drills to increase efficiency and stamina for repetitive movements. Emphasizing form and minimal ground contact time can also reduce fatigue and improve speed.
Sled Push: Although closer to average, there's room for improvement. Strength training focused on the posterior chain, including deadlifts and leg presses, can build the necessary power. Practice with varied sled weights and sprint intervals can also improve technique and endurance for this task.
Roxzone: The slower Roxzone time indicates longer transitions or rest periods between exercises. Improving overall fitness through a combination of cardiovascular and strength training can help. Additionally, practicing quick transitions and setting up a mock race course to simulate race day conditions can decrease Roxzone times.
Race Strategies:
Start Strong but Steady: Given the initial slower pace, adopting a strategy that allows for a strong, yet steady start can conserve energy for strength segments and enable faster finishes in running segments.
Segment Focus Training: Prioritize training on identified weaker segments while maintaining running performance. This balanced approach can transform weaknesses into strengths, making for a more well-rounded performance.
Simulate Race Conditions: Regularly incorporate exercises that mimic the race's structure, including the sequence of running and strength exercises. This can improve both physical readiness and mental preparedness.
Transitional Efficiency: Work on reducing time in the Roxzone by practicing swift transitions between exercises during training sessions. This not only improves race time but also simulates the continuous effort needed on race day.
Recovery and Pacing: Implement strategic pacing for running segments to avoid early burnout. Integrate active recovery techniques post-strength segments to maintain performance throughout the race.
By focusing on these targeted improvements and strategies, Ciaran Brogan has the potential to significantly elevate his performance in future HYROX races, optimizing both his running and strength capabilities for a more competitive edge.