Dive into this athlete’s performance at 2023 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.
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 Hannon 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 Hannon Mark'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 Hannon 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.
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 Hannon 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 06:46. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:31 | 45:50 to 42:19 | 52.0% |
| Wall Balls | 01:25 | 07:39 to 06:14 | 20.9% |
| Ski Erg | 00:42 | 05:07 to 04:25 | 10.3% |
| Sled Push | 00:26 | 03:13 to 02:47 | 6.4% |
| Sled Pull | 00:19 | 05:04 to 04:45 | 4.7% |
| Farmers Carry | 00:15 | 02:20 to 02:05 | 3.7% |
| Rowing | 00:08 | 04:54 to 04:46 | 2.0% |
| Burpees Broad Jump | 00:00 | 04:06 to 04:06 | 0.0% |
| Sandbag Lunges | 00:00 | 04:01 to 04:01 | 0.0% |
| Hannon Mark | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:31 | 00:00 | 04:42 -01:11 | 00:00 +00:00 |
| Ski Erg | 05:07 | 03:31 | 04:28 +00:39 | 04:42 -01:11 |
| Running 2 | 05:19 | 08:38 | 05:02 +00:17 | 09:10 -00:32 |
| Sled Push | 03:13 | 13:57 | 02:57 +00:16 | 14:12 -00:15 |
| Running 3 | 06:06 | 17:10 | 05:28 +00:38 | 17:09 +00:01 |
| Sled Pull | 05:04 | 23:16 | 05:02 +00:02 | 22:37 +00:39 |
| Running 4 | 06:21 | 28:20 | 05:27 +00:54 | 27:39 +00:41 |
| Burpees Broad Jump | 04:06 | 34:41 | 05:25 -01:19 | 33:06 +01:35 |
| Running 5 | 06:27 | 38:47 | 05:38 +00:49 | 38:31 +00:16 |
| Rowing | 04:54 | 45:14 | 04:52 +00:02 | 44:09 +01:05 |
| Running 6 | 05:47 | 50:08 | 05:30 +00:17 | 49:01 +01:07 |
| Farmers Carry | 02:20 | 55:55 | 02:13 +00:07 | 54:31 +01:24 |
| Running 7 | 06:14 | 58:15 | 05:28 +00:46 | 56:44 +01:31 |
| Sandbag Lunges | 04:01 | 01:04:29 | 05:12 -01:11 | 01:02:12 +02:17 |
| Running 8 | 06:08 | 01:08:30 | 06:06 +00:02 | 01:07:24 +01:06 |
| Wall Balls | 07:39 | 01:14:38 | 06:38 +01:01 | 01:13:30 +01:08 |
| Roxzone | 04:59 | 01:27:09 | 07:01 -02:02 | 01:27:09 |
It is worth noting that Mark's best running lap time was 00:03:31, which was 1 minute and 1 second faster than the average. This indicates that he has good running capabilities and potential to excel in this area.
To improve the Run Total segment, Mark should work on improving his overall fitness and specifically, his transition time. This can be achieved through interval training, such as high-intensity interval training (HIIT), to increase cardiovascular endurance and improve overall speed and agility. Incorporating exercises such as sprints, shuttle runs, and hill sprints can help to simulate the demands of the race and enhance running performance.
For the Wall Balls segment, Mark should focus on improving his strength and endurance. Incorporating exercises such as squats, lunges, and wall ball throws into his training routine can help to build the necessary strength and power required for this segment. Additionally, practicing proper form and technique for wall ball throws will aid in improving efficiency and reducing time spent on this segment.
To address the slower times in Running 4, Running 5, Running 7, and Running 6, Mark should prioritize his running training. Including longer distance runs, tempo runs, and interval training will help to improve his endurance and speed. Implementing hill training and incorporating strength exercises such as lunges and squats into his running routine will also help to build leg strength and improve running performance.
For the Ski Erg segment, Mark should focus on improving his overall fitness and specifically, his upper body and core strength. Incorporating exercises such as rowing, push-ups, planks, and pull-ups into his training routine can help to build the necessary strength and endurance for this segment. Additionally, practicing proper technique and pacing on the Ski Erg will aid in improving efficiency and reducing time spent on this segment.
In the Running 3 and Running 2 segments, Mark should focus on improving his overall fitness and endurance. Incorporating interval training, such as fartlek runs and speed workouts, will help to improve his speed and endurance. Additionally, practicing proper form and technique while running will aid in improving efficiency and reducing time spent on these segments.
In conclusion, Mark Hannon showed a strong performance in the 2023 Dublin Hyrox race. By focusing on improving his overall fitness, specifically his transition time and specific segments where time was lost, Mark can further enhance his performance in future races. Incorporating the suggested training strategies, exercises, and drills tailored to address these areas of improvement will contribute to his overall success as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Waite Ryan | 2022 London | 01:26:57 | |
| Chan Chak Wah | 2024 Singapore National Stadium | 01:27:05 | |
| Middendorf Joshua | 2020 Hannover | 01:26:55 | |
| Campaiola Alessandro | 2024 Rimini | 01:26:56 | |
| Metoyer Michael | 2022 New York | 01:26:43 | |
| Ivers Andrew | 2024 Perth | 01:26:55 | |
| Mazzei Gian Carlo | 2022 Frankfurt | 01:26:45 | |
| Jansen Tobias | 2020 Hannover | 01:27:34 | |
| Martnez Garca Francisco | 2023 Malaga | 01:27:31 | |
| Khaldi Andy | 2024 Hamburg | 01:26:55 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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