Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Connor Alan

Connor Alan Hyrox Result

Dive into this athlete’s performance at 2024 Dublin 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 40-44 #105027 01:21:28 123rd in AG | Top 40.1% 740th | Top 42.1%
-00:35
40:11
Run Total
-00:04
05:01
Avg. Lap
-00:16
04:08
Best Lap
+01:04
35:29
Workout Total
+00:08
04:26
Avg. Workout
-00:28
05:53
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 Connor Alan'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 Connor Alan'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 Connor Alan'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 Connor Alan'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 03:54. Check the detail of the improvement plan below.

01:36 Potential Improvement 41.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:36 06:10 to 04:34 41.0%
Sled Push 00:53 03:24 to 02:31 22.6%
Sled Pull 00:34 04:53 to 04:19 14.5%
Run Total 00:24 40:11 to 39:47 10.3%
Farmers Carry 00:13 02:08 to 01:55 5.6%
Rowing 00:08 04:45 to 04:37 3.4%
Ski Erg 00:03 04:20 to 04:17 1.3%
Wall Balls 00:03 05:38 to 05:35 1.3%
Sandbag Lunges 00:00 04:11 to 04:11 0.0%

Splits Time

Connor Alan Perfect Race
Splits Total Average Total
Running 1 03:12 00:00 04:27 -01:15 00:00 +00:00
Ski Erg 04:20 03:12 04:23 -00:03 04:27 -01:15
Running 2 05:15 07:32 04:45 +00:30 08:50 -01:18
Sled Push 03:24 12:47 02:45 +00:39 13:35 -00:48
Running 3 05:32 16:11 05:09 +00:23 16:20 -00:09
Sled Pull 04:53 21:43 04:39 +00:14 21:29 +00:14
Running 4 05:30 26:36 05:07 +00:23 26:08 +00:28
Burpees Broad Jump 06:10 32:06 04:57 +01:13 31:15 +00:51
Running 5 05:33 38:16 05:17 +00:16 36:12 +02:04
Rowing 04:45 43:49 04:43 +00:02 41:29 +02:20
Running 6 05:31 48:34 05:10 +00:21 46:12 +02:22
Farmers Carry 02:08 54:05 02:05 +00:03 51:22 +02:43
Running 7 05:34 56:13 05:08 +00:26 53:27 +02:46
Sandbag Lunges 04:11 01:01:47 04:49 -00:38 58:35 +03:12
Running 8 04:08 01:05:58 05:39 -01:31 01:03:24 +02:34
Wall Balls 05:38 01:10:06 06:04 -00:26 01:09:03 +01:03
Roxzone 05:53 01:21:28 06:21 -00:28 01:21:28
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Alan Connor's performance in the 2024 Dublin Hyrox race presented a robust profile of a fitness athlete who excels in running. He showcases a strong starting pace in the Running 1 segment, outperforming the average time by over a minute. This trend continues as he maintains an overall running time that's 00:46 faster than the average, indicating an excellent running capacity. His best running lap at 00:04:08 further underscores his strength in this area.

However, while his running performance is commendable, there are several segments where he falls behind the average. This suggests a need for a more balanced approach to training, focusing on both running and strength-building exercises. Overall, with a rank in the top 55% of all athletes and 54% in his age group, Alan has a strong foundation to build upon for future races.

Segments to Improve

  • Burpees Broad Jump: With a time that's 01:16 slower than the average, this segment requires significant improvement. Incorporate more plyometric training into your routine, focusing on exercises like box jumps and jump squats to build explosive power.
  • Sled Push and Pull: Falling behind the average in both these segments indicates a need for enhanced strength training. Incorporate more weightlifting into your routine, focusing on lower body exercises like squats and lunges. Consider adding specific sled push and pull drills to your training as well.
  • Roxzone: While your Roxzone time is faster than average, there's always room for improvement. Enhancing your overall fitness level and focusing on faster transitions between exercises can cut down your Roxzone time. High-intensity interval training (HIIT) can be beneficial for improving your endurance and speed.
  • Wall Balls: Despite being faster than the average in this segment, it's still one of your weaker areas. Core strength exercises and specific wall ball drills can help improve your performance in this area.

Race Strategies

Consider pacing yourself at the start. While a strong start in the Running 1 segment is impressive, it's important to conserve energy for the rest of the race. A more balanced approach to running and strength training can significantly improve your overall performance. During the race, focus on maintaining a steady pace and ensuring swift transitions between exercises.

Post-race recovery is equally important. Make sure to cool down properly and replenish your body with necessary nutrients for optimal recovery. With targeted training and strategic race tactics, you can look forward to improved performance in your future races.

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
Similar Athletes
Ovett Oliver 2023 London 01:21:22
Banks David 2023 Birmingham 01:21:41
Harris Micha 2020 Karlsruhe 01:21:01
Prehn Christian 2024 Stuttgart 01:21:29
Roes Martijn 2023 Rotterdam 01:21:57
Hajdyla Wojciech 2024 Gdansk 01:21:49
Feldkämper Sebastian 2023 Hannover 01:21:52
Nicolai Robert 2024 Amsterdam 01:21:09
Johnson Adrian 2023 Birmingham 01:21:07
Stevenson Will 2022 Manchester 01:21:29

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Berlin 01:24:22
2024 Hamburg 01:27:51

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