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 Kelly Ronan'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 Kelly Ronan'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 Kelly Ronan'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 Kelly Ronan'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
02:14.
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:
Ronan Kelly performed commendably in the 2024 Dublin HYROX race, finishing within the top 42% of a total of 2696 athletes and among the top 49% in his age group (35-39). Particularly noteworthy was his total running time of 42:57, which was 1:32 faster than the average, suggesting a strong running profile. This strength was further highlighted in his best running lap of 4:10.
Upon analyzing the split times, it was observed that Ronan started off the race at a pace much faster than the average. This may have led to a decrease in performance during the middle stages, as indicated by slower times in Running 2, Sled Pull, Running 4, and Roxzone. However, he made a strong comeback in the last running segment, clocking a time 2:07 faster than the average.
Segments to Improve:
Roxzone: Ronan lost significant time in the Roxzone, finishing 1:11 slower than average. This indicates that he might have taken longer rest or transition times. To improve this, Ronan should focus on improving his overall fitness level and transition time. High-intensity interval training (HIIT), focusing on quick recovery, can be beneficial. Also, practicing transitions between exercises will help minimize the time spent in the Roxzone.
Sled Pull: This was another area where Ronan was slower than average. Incorporating strength training, specifically targeting the lower body and core, can enhance his sled pulling capability. Weighted squats, deadlifts, and lunges can be particularly effective.
Wall Balls: Ronan was also slightly slower than average on the Wall Balls. This could be improved by incorporating specific exercises like thrusters and squat jumps into his training routine. These will help improve both strength and coordination.
Race Strategies:
Ronan should consider adjusting his pacing strategy. Starting the race too fast might lead to early fatigue, affecting his performance in the later stages. A more consistent pace throughout the race might lead to overall improved performance. Given his strong running profile, he should also focus on maintaining his running pace post strength-based exercises. This could be achieved by incorporating compromised running (running immediately post strength exercises) into his training.
Lastly, focusing on the technique during strength-based exercises like Sled Pull and Wall Balls will help Ronan save energy and improve his performance in these segments. Regular practice of these exercises with a focus on form and technique will be beneficial.