Season 23/24 2023 Dublin (1305) HYROX (1137) Men (774) Mcgovern Conor

Mcgovern Conor Hyrox Result

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 465 similar athletes.

Performance Highlights

GBR GBR Flag Men 35-39 #124028 01:56:51 180th in AG | Top 94.7% 689th | Top 89.0%
+00:59
57:43
Run Total
+00:08
07:13
Avg. Lap
-02:04
03:30
Best Lap
+00:16
49:52
Workout Total
+00:02
06:14
Avg. Workout
-01:12
09:22
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 465 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 465 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Mcgovern 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 Mcgovern Conor'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 465 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 Mcgovern 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.

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 Mcgovern 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 08:47. Check the detail of the improvement plan below.

04:08 Potential Improvement 47.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:08 57:43 to 53:35 47.1%
Wall Balls 02:27 11:57 to 09:30 27.9%
Sled Push 01:59 06:00 to 04:01 22.6%
Rowing 00:13 05:38 to 05:25 2.5%
Ski Erg 00:00 04:50 to 04:50 0.0%
Sled Pull 00:00 06:26 to 06:26 0.0%
Burpees Broad Jump 00:00 06:13 to 06:13 0.0%
Farmers Carry 00:00 02:34 to 02:34 0.0%
Sandbag Lunges 00:00 06:14 to 06:14 0.0%

Splits Time

Mcgovern Conor Perfect Race
Splits Total Average Total
Running 1 03:30 00:00 05:37 -02:07 00:00 +00:00
Ski Erg 04:50 03:30 04:53 -00:03 05:37 -02:07
Running 2 06:09 08:20 06:19 -00:10 10:30 -02:10
Sled Push 06:00 14:29 03:53 +02:07 16:49 -02:20
Running 3 07:59 20:29 07:01 +00:58 20:42 -00:13
Sled Pull 06:26 28:28 06:48 -00:22 27:43 +00:45
Running 4 07:22 34:54 07:05 +00:17 34:31 +00:23
Burpees Broad Jump 06:13 42:16 08:10 -01:57 41:36 +00:40
Running 5 08:29 48:29 07:23 +01:06 49:46 -01:17
Rowing 05:38 56:58 05:28 +00:10 57:09 -00:11
Running 6 07:25 01:02:36 07:06 +00:19 01:02:37 -00:01
Farmers Carry 02:34 01:10:01 02:51 -00:17 01:09:43 +00:18
Running 7 07:37 01:12:35 07:08 +00:29 01:12:34 +00:01
Sandbag Lunges 06:14 01:20:12 07:35 -01:21 01:19:42 +00:30
Running 8 09:15 01:26:26 09:02 +00:13 01:27:17 -00:51
Wall Balls 11:57 01:35:41 09:58 +01:59 01:36:19 -00:38
Roxzone 09:22 01:56:51 10:34 -01:12 01:56:51
Based on 465 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Conor McGovern performed well in the 2023 Dublin Hyrox race, finishing in the top 60% of all athletes and top 69% in his age group. His overall time of 01:56:51 was respectable, but there are areas where he can improve to enhance his performance in future races.

Based on the splits analysis, Conor's total running time of 00:57:43 was 05:06 slower than the average for his finish time. This indicates that he could benefit from improving his overall fitness and transitioning between exercises more efficiently. Additionally, his best running lap time of 00:03:30 was 01:44 faster than average, suggesting that his running ability is a strength.

Segments to Improve


1. Wall Balls:
Conor's time of 00:11:57 was 02:06 slower than the average. To improve in this segment, he should focus on building upper body and core strength. Incorporating exercises such as wall ball throws, medicine ball slams, and overhead presses can help improve his performance in this area. Additionally, practicing proper form and technique, such as maintaining a stable and controlled squat position, will aid in increasing efficiency and speed during the wall ball exercise.

2. Sled Push:
Conor's time of 00:06:00 was 01:41 slower than the average. To improve in this segment, he should focus on building lower body and pushing strength. Exercises such as squats, lunges, and sled pushes can help improve his performance. Additionally, working on explosive power through exercises like box jumps and kettlebell swings can enhance his ability to generate force and speed during the sled push.

3. Running 5:
Conor's time of 00:08:29 was 01:04 slower than the average. To improve his running performance, Conor should incorporate specific running drills and exercises into his training routine. Interval training, hill sprints, and tempo runs can help improve his speed and endurance. Additionally, working on proper running form and technique, such as maintaining an efficient stride and posture, will contribute to enhanced performance during running segments.

4. Running 3:
Conor's time of 00:07:59 was 00:48 slower than the average. To improve in this segment, Conor should focus on increasing his cardiovascular endurance. Incorporating longer distance runs, interval training, and high-intensity interval training (HIIT) sessions can help improve his endurance and speed during running segments.

Strategies


- Prioritize transition efficiency: Conor should work on reducing transition time between exercises to maximize overall performance. Practicing smooth and quick transitions during training sessions can help him minimize time spent in the roxzone and maintain momentum throughout the race.

- Pacing strategy: Conor should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow may hinder his chances of catching up later on. By practicing pacing strategies during training runs and races, Conor can learn to optimize his efforts and maintain a steady pace throughout the race.

- Strength training: Conor should continue to prioritize strength training exercises to improve his overall strength and power. By focusing on building strength in both the upper and lower body, he can enhance his performance in strength-based segments such as wall balls and sled pushes.

- Running-specific training: Conor should incorporate specific running drills and exercises into his training routine to improve his running performance. This can include interval training, hill sprints, and tempo runs to build speed and endurance.

- Recovery and injury prevention: Conor should prioritize recovery strategies such as proper nutrition, hydration, and adequate rest to ensure optimal performance during training and races. Additionally, incorporating mobility exercises and stretching routines can help prevent injuries and improve overall flexibility.

By implementing these strategies and focusing on targeted training techniques, Conor can improve his overall performance in future Hyrox races. With a focus on efficient transitions, pacing, and specific training for areas of improvement, he can continue to progress and achieve even better results.

Similar Athletes
Zongolo Paolo 2024 Milan 01:56:25
Donnell Ian 2024 Rotterdam 01:56:56
Mickisch Phillip 2022 Frankfurt 01:57:15
Trichard Nicolas 2024 Paris 01:57:10
Stewart Jack 2024 Madrid 01:57:05
Goh Gregory 2024 Singapore 01:57:01
Baier Dennis 2022 Leipzig 01:56:28
Palm Sebastian 2023 München 01:56:22
Ngo Timothy 2023 Dallas 01:56:51
Lim Jia Jie 2024 Singapore National Stadium 01:57:14

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