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.
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 Farrell Rob'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 Farrell Rob'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 Farrell Rob'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 Farrell Rob'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
05:49.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Rob Farrell, in the HYROX event in Dublin 2024, has delivered an impressive performance, finishing in the top 45% of all participants and coming second in his age group. His overall time of 01:19:33, in combination with his total running time of 00:38:08, which is 02:04 faster than average, suggests a strong runner profile. This is further underscored by his best running lap at 00:03:47.
Rob's performance in the first four running segments was admirable, with a notably fast start in Running 1. However, he appears to lose some momentum in the later running segments, suggesting a need for better pacing strategy. His roxzone time is 01:19 faster than average, indicating good fitness and quick transitions.
Segments to Improve
Wall Balls: This was the segment where Rob lost the most time, performing 02:56 slower than the average. To improve this, Rob should incorporate wall ball drills into his training routine. Start with lighter balls and gradually increase the weight. Squat depth and throwing technique can also be refined for better performance.
Burpees Broad Jump: Rob was 00:27 slower than average in this segment. This indicates a need for agility and explosive strength training. Incorporate plyometric exercises like box jumps, power skipping, and tuck jumps. Additionally, burpee drills, specifically focusing on the broad jump component, could be beneficial.
Sandbag Lunges: Rob's time in this segment was 00:24 slower than average. To improve, Rob could increase his lower body strength and stability with exercises like weighted lunges, step-ups, and squats. Practicing lunges with varied weights and heights can also improve performance.
Sled Pull: Rob was 00:21 slower than average in this segment. To improve, Rob should focus on building his posterior chain strength with exercises like deadlifts, kettlebell swings, and back extensions. Practicing with a weighted sled or resistance bands can also help improve his pulling strength and technique.
Race Strategies
Going forward, Rob should consider implementing the following strategies to enhance his performance:
Improve pacing: Rob started the race significantly faster than the average but seemed to lose some steam in the later stages. Working on a more consistent pace throughout the race could help maintain energy levels and result in a better overall time.
Hybrid Training: While Rob's running performance is impressive, some strength segments need improvement. Incorporating more strength training, particularly exercises related to the segments he struggled in, will help build a more balanced fitness profile.
Recovery and Transition: Though Rob's roxzone time was faster than average, working on swift and efficient transitions between segments and focusing on proper recovery post-race can further improve overall performance.