Dive into this athlete’s performance at 2023 Birmingham 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 Connolly Dean'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 Connolly Dean'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 Connolly Dean'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 Connolly Dean'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 09:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 09:13 | 47:55 to 38:42 | 100.0% |
| Ski Erg | 00:00 | 04:08 to 04:08 | 0.0% |
| Sled Push | 00:00 | 02:18 to 02:18 | 0.0% |
| Sled Pull | 00:00 | 03:44 to 03:44 | 0.0% |
| Burpees Broad Jump | 00:00 | 02:43 to 02:43 | 0.0% |
| Rowing | 00:00 | 04:11 to 04:11 | 0.0% |
| Farmers Carry | 00:00 | 01:48 to 01:48 | 0.0% |
| Sandbag Lunges | 00:00 | 03:20 to 03:20 | 0.0% |
| Wall Balls | 00:00 | 03:49 to 03:49 | 0.0% |
| Connolly Dean | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:38 | 00:00 | 04:21 +00:17 | 00:00 +00:00 |
| Ski Erg | 04:08 | 04:38 | 04:20 -00:12 | 04:21 +00:17 |
| Running 2 | 06:01 | 08:46 | 04:40 +01:21 | 08:41 +00:05 |
| Sled Push | 02:18 | 14:47 | 02:41 -00:23 | 13:21 +01:26 |
| Running 3 | 06:09 | 17:05 | 05:04 +01:05 | 16:02 +01:03 |
| Sled Pull | 03:44 | 23:14 | 04:29 -00:45 | 21:06 +02:08 |
| Running 4 | 06:09 | 26:58 | 05:03 +01:06 | 25:35 +01:23 |
| Burpees Broad Jump | 02:43 | 33:07 | 04:46 -02:03 | 30:38 +02:29 |
| Running 5 | 06:11 | 35:50 | 05:11 +01:00 | 35:24 +00:26 |
| Rowing | 04:11 | 42:01 | 04:40 -00:29 | 40:35 +01:26 |
| Running 6 | 06:10 | 46:12 | 05:04 +01:06 | 45:15 +00:57 |
| Farmers Carry | 01:48 | 52:22 | 02:02 -00:14 | 50:19 +02:03 |
| Running 7 | 06:14 | 54:10 | 05:03 +01:11 | 52:21 +01:49 |
| Sandbag Lunges | 03:20 | 01:00:24 | 04:38 -01:18 | 57:24 +03:00 |
| Running 8 | 06:27 | 01:03:44 | 05:31 +00:56 | 01:02:02 +01:42 |
| Wall Balls | 03:49 | 01:10:11 | 05:50 -02:01 | 01:07:33 +02:38 |
| Roxzone | 05:33 | 01:19:24 | 06:01 -00:28 | 01:19:24 |
Dean's best running lap was 00:04:38, which was 00:25 slower than the average for his finish time.
To improve these segments, Dean should focus on both his overall fitness and his transition time. Improving overall fitness will help him maintain a faster pace throughout the race. Additionally, working on faster transitions between exercises will minimize the time spent in the "roxzone" and allow him to progress through the race more efficiently.
Specific training strategies and techniques to improve Dean's running performance include:
1. Interval Training: Incorporate interval training sessions into Dean's training routine to improve speed and endurance. This can involve alternating between high-intensity running and recovery periods.
2. Hill Repeats: Include hill repeats in Dean's training sessions to build strength and improve running technique. Find a challenging hill and perform multiple repeats at a fast pace.
3. Tempo Runs: Incorporate tempo runs into Dean's training routine to improve his race pace. Tempo runs involve running at a comfortably hard pace for an extended period of time.
4. Strength Training: Include strength training exercises that target the muscles used in running, such as squats, lunges, and plyometric exercises. This will help improve power and efficiency while running.
5. Running Form Correction: Analyze Dean's running form and make any necessary corrections. This may involve working with a running coach or using video analysis to identify any inefficiencies or imbalances that could be impacting performance.
Overall, Dean Connolly's performance in the 2023 Birmingham Hyrox race was strong, placing him in the top percentage of athletes in his age group. To improve his performance, Dean should focus on improving his running segments and overall fitness, as well as optimizing his transitions between exercises. By incorporating specific training strategies and techniques, Dean can enhance his performance and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Gaballo Giorgio | 2024 Amsterdam | 01:19:01 | |
| Nel Ryan | 2024 Cape Town | 01:19:00 | |
| Godsil Johnny | 2023 Stockholm | 01:19:40 | |
| Weiß Fabian | 2022 Frankfurt | 01:19:33 | |
| Bultinck Bert | 2024 Paris | 01:19:49 | |
| Foxall Marc | 2024 Copenhagen | 01:18:58 | |
| RESTANCOURT Félix | 2024 Stockholm | 01:19:31 | |
| Baginski Tobias | 2023 Köln | 01:19:37 | |
| Zack Chris | 2024 New York | 01:19:19 | |
| Ajlani Farid | 2022 München | 01:19:05 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester | 01:17:53 | |
| 2022 Birmingham | 01:26:20 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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