Dive into this athlete’s performance at 2023 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 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 Fentongarvey Conor'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 Fentongarvey Conor'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 Fentongarvey Conor'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 Fentongarvey Conor'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 03:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 00:38 | 06:21 to 05:43 | 19.6% |
| Wall Balls | 00:37 | 07:57 to 07:20 | 19.1% |
| Sled Pull | 00:33 | 06:01 to 05:28 | 17.0% |
| Run Total | 00:29 | 46:47 to 46:18 | 14.9% |
| Ski Erg | 00:28 | 05:04 to 04:36 | 14.4% |
| Burpees Broad Jump | 00:28 | 06:34 to 06:06 | 14.4% |
| Rowing | 00:01 | 05:01 to 05:00 | 0.5% |
| Sled Push | 00:00 | 03:00 to 03:00 | 0.0% |
| Farmers Carry | 00:00 | 01:55 to 01:55 | 0.0% |
| Fentongarvey Conor | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 05:00 -00:20 | 00:00 +00:00 |
| Ski Erg | 05:04 | 04:40 | 04:36 +00:28 | 05:00 -00:20 |
| Running 2 | 04:58 | 09:44 | 05:24 -00:26 | 09:36 +00:08 |
| Sled Push | 03:00 | 14:42 | 03:15 -00:15 | 15:00 -00:18 |
| Running 3 | 05:40 | 17:42 | 05:56 -00:16 | 18:15 -00:33 |
| Sled Pull | 06:01 | 23:22 | 05:37 +00:24 | 24:11 -00:49 |
| Running 4 | 06:04 | 29:23 | 05:55 +00:09 | 29:48 -00:25 |
| Burpees Broad Jump | 06:34 | 35:27 | 06:21 +00:13 | 35:43 -00:16 |
| Running 5 | 06:20 | 42:01 | 06:08 +00:12 | 42:04 -00:03 |
| Rowing | 05:01 | 48:21 | 05:03 -00:02 | 48:12 +00:09 |
| Running 6 | 05:55 | 53:22 | 05:58 -00:03 | 53:15 +00:07 |
| Farmers Carry | 01:55 | 59:17 | 02:26 -00:31 | 59:13 +00:04 |
| Running 7 | 06:03 | 01:01:12 | 05:56 +00:07 | 01:01:39 -00:27 |
| Sandbag Lunges | 06:21 | 01:07:15 | 05:54 +00:27 | 01:07:35 -00:20 |
| Running 8 | 07:10 | 01:13:36 | 06:49 +00:21 | 01:13:29 +00:07 |
| Wall Balls | 07:57 | 01:20:46 | 07:42 +00:15 | 01:20:18 +00:28 |
| Roxzone | 07:38 | 01:36:13 | 08:13 -00:35 | 01:36:13 |
In terms of pacing, Conor showed good consistency throughout the race, with his splits generally falling within a reasonable range compared to the average. However, it's worth noting that his total running time of 00:46:47 was 00:58 slower than average, suggesting that he could benefit from improving his running speed and efficiency.
To improve the Run Total segment and overall running performance, Conor should focus on building his endurance and speed. Incorporating interval training, such as interval runs and fartlek workouts, can help him improve his running pace. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges, squats, and plyometric exercises, can help improve his running efficiency and power.
For the Burpees Broad Jump segment, Conor should work on improving his agility and explosive power. Plyometric exercises like box jumps, tuck jumps, and lateral jumps can help to enhance his ability to perform the broad jump quickly and efficiently. Additionally, including burpee variations in his training routine can help him develop the strength and endurance necessary for this segment.
To improve the Ski Erg segment, Conor should focus on improving his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, swimming, and circuit training that target the upper body can help improve his performance on the Ski Erg. Additionally, practicing proper technique and maintaining a consistent pace during the Ski Erg segment can help minimize time loss.
To enhance performance in the Sandbag Lunges segment, Conor should work on strengthening his lower body and improving his stability. Exercises like squats, lunges, and deadlifts can help build the necessary leg strength for this segment. Additionally, incorporating balance and stability exercises, such as single-leg squats and bosu ball lunges, can help improve his stability during the lunges.
For the Running 8 segment, Conor should focus on improving his endurance and mental resilience. Long-distance runs and hill training can help build his endurance and prepare him for the demands of this segment. Additionally, incorporating mental training techniques, such as visualization and positive self-talk, can help him maintain a steady pace and push through fatigue.
To improve performance in the Wall Balls segment, Conor should work on improving his upper body and core strength. Exercises such as push-ups, shoulder presses, and planks can help build the necessary strength for this segment. Additionally, practicing proper form and technique, including using the legs to generate power and maintaining a consistent rhythm, can help improve efficiency and minimize time loss.
Conor should also prioritize efficient transitions between segments, as the Roxzone time can significantly impact overall performance. Practicing quick and smooth transitions during training can help minimize time lost during the race.
Additionally, Conor should listen to his body and adjust his effort level accordingly. Pushing too hard without considering his energy reserves can lead to burnout, while not pushing hard enough can result in suboptimal performance. Finding the right balance between pushing his limits and pacing himself appropriately is essential for a successful race.
In conclusion, Conor Fentongarvey had a solid performance in the 2023 London Hyrox race. By focusing on improving his running speed and efficiency, as well as targeting the specific segments where he lost the most time, Conor can enhance his overall performance. Incorporating specific training strategies, exercises, and form corrections tailored to these areas will help him reach his full potential in future races.
| Similar Athletes | |||
|---|---|---|---|
| Bogantes Gómez Kike | 2023 Valencia | 01:36:39 | |
| Hamblin Joe | 2023 London | 01:36:40 | |
| Vinaches Daniel | 2024 Madrid | 01:36:27 | |
| Reckinger Peer | 2024 Frankfurt | 01:36:27 | |
| Hernandez Guzman German | 2024 Madrid | 01:36:31 | |
| Ratajezak Anthony | 2024 Turin | 01:35:53 | |
| Mccann Dan | 2024 Glasgow | 01:36:14 | |
| Dyer Matt | 2021 Birmingham | 01:35:52 | |
| Malinowski Rafał | 2024 Katowice | 01:36:04 | |
| Salgado Andres | 2021 Dallas | 01:36:14 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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