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 stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 03:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Wall Balls | 02:05 (From 09:33 to 07:28) | 54.1% |
| Sled Push | 00:44 (From 03:59 to 03:15) | 19.0% |
| Rowing | 00:30 (From 05:32 to 05:02) | 13.0% |
| Sled Pull | 00:18 (From 05:52 to 05:34) | 7.8% |
| Run Total | 00:07 (From 46:51 to 46:44) | 3.0% |
| Sandbag Lunges | 00:04 (From 05:52 to 05:48) | 1.7% |
| Farmers Carry | 00:03 (From 02:27 to 02:24) | 1.3% |
| Ski Erg | 00:00 (From 04:32 to 04:32) | 0.0% |
| BBJ | 00:00 (From 06:10 to 06:10) | 0.0% |
| O Sullivan Jamie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:18 | 00:00 | 05:02 -01:44 | 00:00 +00:00 |
| Ski Erg | 04:32 | 03:18 | 04:38 -00:06 | 05:02 -01:44 |
| Running 2 | 05:37 | 07:50 | 05:26 +00:11 | 09:40 -01:50 |
| Sled Push | 03:59 | 13:27 | 03:18 +00:41 | 15:06 -01:39 |
| Running 3 | 06:04 | 17:26 | 05:58 +00:06 | 18:24 -00:58 |
| Sled Pull | 05:52 | 23:30 | 05:42 +00:10 | 24:22 -00:52 |
| Running 4 | 06:07 | 29:22 | 05:58 +00:09 | 30:04 -00:42 |
| Burpees Broad Jump | 06:10 | 35:29 | 06:27 -00:17 | 36:02 -00:33 |
| Running 5 | 06:37 | 41:39 | 06:13 +00:24 | 42:29 -00:50 |
| Rowing | 05:32 | 48:16 | 05:05 +00:27 | 48:42 -00:26 |
| Running 6 | 06:23 | 53:48 | 06:01 +00:22 | 53:47 +00:01 |
| Farmers Carry | 02:27 | 01:00:11 | 02:26 +00:01 | 59:48 +00:23 |
| Running 7 | 06:19 | 01:02:38 | 06:01 +00:18 | 01:02:14 +00:24 |
| Sandbag Lunges | 05:52 | 01:08:57 | 06:00 -00:08 | 01:08:15 +00:42 |
| Running 8 | 06:30 | 01:14:49 | 06:58 -00:28 | 01:14:15 +00:34 |
| Wall Balls | 09:33 | 01:21:19 | 07:53 +01:40 | 01:21:13 +00:06 |
| Roxzone | 06:42 | 01:37:24 | 08:18 -01:36 | 01:37:24 |
When analyzing the splits, Jamie's best running lap was impressive, completing it in 00:03:18, which was 01:33 faster than the average time. This indicates that Jamie has good speed and endurance in his running ability.
To improve performance in the Wall Balls segment, Jamie should focus on building strength and endurance in his upper body. Incorporating exercises such as push-ups, shoulder presses, and kettlebell swings can help improve his performance in this segment. Additionally, practicing proper form and technique for wall balls, such as maintaining a consistent rhythm and using the legs to generate power, can also lead to improvement.
In the Run Total segment, Jamie should work on improving his overall running fitness. Incorporating interval training, hill sprints, and tempo runs into his training routine can help increase his speed and endurance. Additionally, working on proper running form, such as maintaining a tall posture, efficient arm swing, and quick turnover, can also lead to improvements in this segment.
The Rowing segment showed a significant time loss compared to the average. To improve in this segment, Jamie should focus on developing his rowing technique and building cardiovascular endurance. Incorporating rowing intervals and workouts into his training routine can help improve his rowing performance. Working on maintaining a strong and efficient rowing stroke, including proper hand placement, leg drive, and body position, can also lead to improvements in this segment.
In the Running 5, Running 6, and Running 7 segments, Jamie lost time compared to the average. This indicates a potential weakness in his running endurance. To improve in these segments, Jamie should focus on increasing his overall running volume and building his aerobic capacity. Incorporating longer distance runs, steady-state runs, and progressive runs into his training routine can help improve his running endurance.
The Sled Push segment also showed a time loss compared to the average. To improve in this segment, Jamie should focus on building lower body strength and power. Incorporating exercises such as squats, lunges, and deadlifts into his training routine can help improve his performance in the sled push. Additionally, practicing proper technique, such as driving through the legs and maintaining a strong and stable core, can also lead to improvements in this segment.
In conclusion, Jamie O Sullivan had a strong performance in the 2023 Dublin Hyrox race. While there are areas for improvement, such as the Wall Balls, Run Total, Rowing, and several running segments, Jamie has shown great potential and strengths in his running ability. By focusing on specific training strategies and techniques, such as strength training, proper form, and targeted exercises, Jamie can enhance his performance in these areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Rottier Ithamar | 2024 Rotterdam | 01:37:18 | |
| Schmidt Boris | 2024 Köln | 01:37:40 | |
| Besnier Grégoire | 2024 Paris | 01:37:11 | |
| Romero Jimenez Ricardo | 2024 Vienna - European Championship | 01:37:21 | |
| Santos Rodrigo | 2024 Taipei | 01:37:52 | |
| Wong Zhi Yuan | 2024 Singapore National Stadium | 01:37:50 | |
| Loley Karsten | 2024 Hamburg | 01:37:06 | |
| Mussali Preciado Adolfo Eduardo | 2024 Ciudad de Mexico | 01:37:26 | |
| Kurniawan Arie | 2024 Chicago Navy Pier | 01:37:36 | |
| Evans Christopher | 2023 Singapore | 01:37:01 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester O Sullivan Jamie | 01:50:13 | |
| 2024 Berlin O Sullivan Jamie | 01:20:30 | |
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O Sullivan Jamie
