Mullan Declan
Performance Analysis
Dive into this athlete’s performance at 2024 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.
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 Mullan Declan'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 Mullan Declan'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 Mullan Declan'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 Mullan Declan'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
05:43.
Check the detail of the improvement plan below.
02:08
Potential Improvement
37.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Declan Mullan, in the Age Group 50-54, has shown a promising performance in the 2024 Birmingham Hyrox race. With an overall rank of 1992 and an age group rank of 87, he has positioned himself in the top 48% of 4107 athletes and the top 37% in his age group. His overall time of 01:35:20 is commendable, and his total running time of 00:41:40 is impressive, being 05:25 faster than the average.
Declan has clearly showcased a strong runner's profile, as suggested by the total running time. It's also evident that he maintained a consistent pace from running segments 1 to 4, indicating a well-executed strategy. However, he seems to have started slightly slower than the average in the first running segment, but eventually gained momentum and maintained a faster pace from the second running segment onwards.
Segments to Improve:
The splits analysis reveals several segments where Declan could focus on for improvement. Most notably, his performance in the Burpees Broad Jump and Sandbag Lunges segments was significantly slower than the average, falling in the 94th and 97th percentile ranks, respectively. His performance in the Roxzone segment also needs attention as he was slower than the average by 00:54.
- Burpees Broad Jump: Declan should incorporate more plyometric exercises into his training routine to improve his performance in this segment. Exercises like box jumps, jump squats, and jump lunges can help increase explosiveness and power. Also, practicing burpees regularly can help improve his form and speed in this exercise.
- Sandbag Lunges: To improve in this segment, Declan needs to strengthen his lower body and core. Weighted lunges, squats, and deadlifts can be beneficial. Training with a sandbag can also help him get used to the weight and improve his form and endurance.
- Roxzone: To reduce his transition time in the Roxzone, Declan should work on improving his overall fitness. A combination of HIIT workouts and endurance training can help with this. He should also practice transitioning between exercises to become more efficient.
Additionally, Declan should focus on the segments that involve strength training, such as the Wall Balls, Sled Pull, and Rowing, where he was slower than the average.
Race Strategies:
Declan should consider implementing the following strategies during his race for better performance:
- Pacing: Although his overall running performance is strong, Declan started slower than average in the first running segment. He should work on his initial pacing strategy to ensure a stronger start.
- Strength Training: Given that his running time is excellent, he should focus more on strength segments. Incorporating more strength training exercises in his routine could help improve his overall performance.
- Rest and Recovery: Given the slower transition time in the Roxzone, it's crucial for Declan to pay attention to rest and recovery during training and on race day. Structuring his training with adequate rest periods and focusing on active recovery could help improve his overall race timing.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
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