Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Agnew Seamus

Agnew Seamus 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 #113003 01:28:41 187th in AG | Top 60.9% 1107th | Top 63.0%
-03:10
40:54
Run Total
-00:23
05:07
Avg. Lap
+00:24
05:05
Best Lap
+05:59
43:28
Workout Total
+00:45
05:26
Avg. Workout
-02:48
04:22
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 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 Agnew Seamus'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 Agnew Seamus'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 Agnew Seamus'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 Agnew Seamus'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 08:32. Check the detail of the improvement plan below.

04:28 Potential Improvement 52.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 04:28 09:33 to 05:05 52.3%
Wall Balls 02:24 08:49 to 06:25 28.1%
Farmers Carry 00:55 03:03 to 02:08 10.7%
Burpees Broad Jump 00:45 06:04 to 05:19 8.8%
Ski Erg 00:00 04:08 to 04:08 0.0%
Sled Push 00:00 02:45 to 02:45 0.0%
Sled Pull 00:00 04:29 to 04:29 0.0%
Rowing 00:00 04:37 to 04:37 0.0%
Run Total 00:00 40:54 to 40:54 0.0%

Splits Time

Agnew Seamus Perfect Race
Splits Total Average Total
Running 1 03:01 00:00 04:45 -01:44 00:00 +00:00
Ski Erg 04:08 03:01 04:29 -00:21 04:45 -01:44
Running 2 05:05 07:09 05:06 -00:01 09:14 -02:05
Sled Push 02:45 12:14 02:59 -00:14 14:20 -02:06
Running 3 05:29 14:59 05:33 -00:04 17:19 -02:20
Sled Pull 04:29 20:28 05:07 -00:38 22:52 -02:24
Running 4 05:23 24:57 05:33 -00:10 27:59 -03:02
Burpees Broad Jump 06:04 30:20 05:37 +00:27 33:32 -03:12
Running 5 05:18 36:24 05:43 -00:25 39:09 -02:45
Rowing 04:37 41:42 04:53 -00:16 44:52 -03:10
Running 6 05:24 46:19 05:35 -00:11 49:45 -03:26
Farmers Carry 03:03 51:43 02:15 +00:48 55:20 -03:37
Running 7 05:31 54:46 05:33 -00:02 57:35 -02:49
Sandbag Lunges 09:33 01:00:17 05:22 +04:11 01:03:08 -02:51
Running 8 05:46 01:09:50 06:14 -00:28 01:08:30 +01:20
Wall Balls 08:49 01:15:36 06:47 +02:02 01:14:44 +00:52
Roxzone 04:22 01:28:41 07:10 -02:48 01:28:41
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Seamus Agnew completed the Hyrox event in Dublin 2024 with an impressive overall performance. His overall rank of 1107 out of 2696 athletes puts him in the top 41% of all competitors. Additionally, he ranks in the top 38% of his age group (40-44), a strong finish in a highly competitive field.

Seamus's total running time was 00:40:54, which is 03:20 faster than the average time, indicating that running is one of his strengths. In the first four segments of the race, Seamus started strong, consistently finishing faster than average. This suggests a potential area of improvement in pacing, as he may have begun the race at too fast a pace, potentially leading to slower times in later segments.

Seamus's performance in the roxzone was also remarkable, finishing 02:44 faster than average, suggesting that his overall fitness level and transition times are commendable.

Segments to Improve

  • Sandbag Lunges: Seamus took significantly longer than average for this segment, suggesting a need for improved strength and technique. To enhance performance in this area, he could incorporate exercises that target the gluteus maximus, quadriceps, and hamstrings, like weighted lunges and squats. Also, practicing lunges with a sandbag on his shoulders could help him get more comfortable with the movement and improve his time.
  • Wall Balls: This segment was also slower than average. Seamus might benefit from additional strength training focused on his lower body and core. Incorporating exercises like thrusters and kettlebell swings could improve his power and endurance in this segment. Correct form is crucial with wall balls, so he should ensure he is squatting properly and using his entire body to throw the ball.
  • Burpees Broad Jump: Despite finishing slower than average in this segment, Seamus can improve his performance by incorporating plyometric exercises into his routine to improve explosive power, such as box jumps and power cleans. Practicing the burpees broad jump movement itself will also be beneficial.
  • Farmers Carry: This segment requires both grip strength and overall endurance. Seamus could improve here by incorporating exercises like deadlifts, shrugs, and farmer's walks into his training routine.

Race Strategies

Considering his strength in running and the need for better pacing, Seamus could consider starting the race at a slightly slower pace to conserve energy for the more demanding strength segments later in the race. This will also help him maintain a more consistent pace throughout the race, which could lead to an improved overall time.

Practicing transitions between running and the strength segments could also help Seamus save valuable seconds in the roxzone. This involves not only physical training but also mental preparation to switch gears quickly.

Lastly, focusing on correct form during the strength exercises will not only improve performance in those segments but also prevent potential injuries, enabling him to maintain a high level of performance throughout the race.

Similar Athletes
Stevens Harry 2022 London 01:28:19
Seeling Andre 2023 Manchester 01:28:50
Dialdas Max 2024 London 01:28:54
Wilboorts Nick 2024 Maastricht 01:28:39
Nelson Alex 2023 London 01:28:13
Flis Piotr 2023 Warschau 01:29:03
Barmettler Cyrill 2021 London 01:28:34
Pardoel Frank 2024 Maastricht 01:28:43
Janovics Sascha 2022 Wien 01:29:06
Janes Chris 2024 London 01:28:17

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