Season 23/24 2024 Copenhagen (1246) HYROX (1014) Men (686) Raleigh Diarmuid

Raleigh Diarmuid Hyrox Result

Dive into this athlete’s performance at 2024 Copenhagen 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 30-34 #115009 01:22:18 92nd in AG | Top 63.0% 368th | Top 53.6%
-01:34
39:38
Run Total
-00:11
04:57
Avg. Lap
+00:07
04:32
Best Lap
+00:45
35:28
Workout Total
+00:06
04:26
Avg. Workout
+00:51
07:15
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 Raleigh Diarmuid'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 Raleigh Diarmuid'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 Raleigh Diarmuid'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 Raleigh Diarmuid'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 04:02. Check the detail of the improvement plan below.

01:13 Potential Improvement 30.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:13 05:35 to 04:22 30.2%
Sled Push 00:53 03:26 to 02:33 21.9%
Rowing 00:37 05:16 to 04:39 15.3%
Ski Erg 00:30 04:48 to 04:18 12.4%
Farmers Carry 00:25 02:22 to 01:57 10.3%
Sandbag Lunges 00:24 04:57 to 04:33 9.9%
Burpees Broad Jump 00:00 04:37 to 04:37 0.0%
Wall Balls 00:00 04:27 to 04:27 0.0%
Run Total 00:00 39:38 to 39:38 0.0%

Splits Time

Raleigh Diarmuid Perfect Race
Splits Total Average Total
Running 1 05:25 00:00 04:29 +00:56 00:00 +00:00
Ski Erg 04:48 05:25 04:23 +00:25 04:29 +00:56
Running 2 04:32 10:13 04:49 -00:17 08:52 +01:21
Sled Push 03:26 14:45 02:47 +00:39 13:41 +01:04
Running 3 04:49 18:11 05:13 -00:24 16:28 +01:43
Sled Pull 05:35 23:00 04:41 +00:54 21:41 +01:19
Running 4 04:47 28:35 05:11 -00:24 26:22 +02:13
Burpees Broad Jump 04:37 33:22 05:00 -00:23 31:33 +01:49
Running 5 04:59 37:59 05:21 -00:22 36:33 +01:26
Rowing 05:16 42:58 04:44 +00:32 41:54 +01:04
Running 6 04:55 48:14 05:14 -00:19 46:38 +01:36
Farmers Carry 02:22 53:09 02:07 +00:15 51:52 +01:17
Running 7 04:46 55:31 05:12 -00:26 53:59 +01:32
Sandbag Lunges 04:57 01:00:17 04:51 +00:06 59:11 +01:06
Running 8 05:28 01:05:14 05:42 -00:14 01:04:02 +01:12
Wall Balls 04:27 01:10:42 06:10 -01:43 01:09:44 +00:58
Roxzone 07:15 01:22:18 06:24 +00:51 01:22:18
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Diarmuid Raleigh's performance in the 2024 Copenhagen HYROX race showcases a strong running capability, outperforming the average with a total running time of 00:39:38, which is 01:57 faster than average. This indicates a significant strength in running, suggesting a more runner-centric profile. However, his performance in the roxzone, with a time 01:06 slower than average, indicates room for improvement in overall fitness and transition efficiency. His pacing at the beginning of the race was slower, particularly in Running 1, which may have impacted his initial momentum but he managed to gain speed in subsequent running segments. This performance suggests a need for a more balanced approach to both endurance and strength training, to enhance his transition times and improve his efficiency in strength-based tasks.

Segments to Improve:

  • Sled Pull and Sled Push: These segments were significantly slower than average, indicating a need for improved strength and technique in pushing and pulling exercises. Specific drills such as weighted sled drags and pushes should be incorporated into training, focusing on building lower body strength (squats, deadlifts) and core stability. Practicing with varying weights and distances can also help adapt to the demands of these tasks. Additionally, technique refinement, ensuring proper posture and leveraging body weight efficiently, can contribute to better performance.
  • Rowing: To improve the slower-than-average rowing time, focus on improving cardiovascular fitness and rowing technique. Interval training on the rowing machine, incorporating both high-intensity sprints and longer, steady-state sessions, can enhance endurance and power. Technique drills emphasizing efficient stroke and proper body sequencing will also be crucial. Consider consulting a rowing coach for personalized feedback and adjustments.
  • Roxzone: The slower roxzone time suggests the need for more efficient transitions between exercises and improved overall fitness. To address this, incorporate circuit training into the routine, mimicking the race's structure by alternating between strength exercises and short, high-intensity running intervals. This can help improve transition speed and reduce rest times. Additionally, practicing specific transitions as part of the workout can familiarize the athlete with efficient movement between tasks.

Race Strategies:

  • Start Strong: Given the slower start in Running 1, focus on beginning the race at a steadier, more aggressive pace. Warming up dynamically and strategizing to start slightly faster than comfortable can help overcome initial sluggishness and set a good rhythm for the rest of the race.
  • Transition Efficiency: Work on reducing time in the roxzone by practicing swift and smooth transitions during training. This can include setting up mock stations to simulate moving from one exercise to the next, minimizing rest and adjusting equipment quickly. Mental rehearsal and visualization techniques can also prepare for efficient transitions.
  • Strength-Endurance Balance: Since Diarmuid shows a strong inclination towards running, incorporating more strength-focused training into his routine will help balance his performance. This includes not only heavy lifting but also functional fitness exercises that mimic race tasks. Emphasizing recovery, through techniques such as stretching, foam rolling, and adequate nutrition, will also be essential to support increased training demands.

With targeted training focused on identified weaknesses, strategic adjustments to race pacing and transitions, and an emphasis on a balanced approach to strength and endurance, Diarmuid Raleigh has the potential to markedly improve his future HYROX race performances.

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
Similar Athletes
Lukas Christoph 2023 München 01:22:19
Maggio Igno 2024 Rotterdam 01:22:25
Nzsdejan Areg 2023 London 01:21:49
Enrici Simone 2022 London 01:21:59
Foray Joseph 2024 Karlsruhe 01:22:16
Don Barry 2024 Melbourne 01:21:53
Blunden Mark 2024 Madrid 01:22:38
Standaert Stefan 2024 Rotterdam 01:22:12
Meredith Michael 2023 Sydney 01:22:14
Scott Nathaniel 2024 Birmingham 01:21:55

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Malaga 01:22:18
2024 Dublin 01:20:43
2024 Sports Direct HYROX London 01:32:14

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