Dive into this athlete’s performance at 2024 Malaga 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 David Dornan Dornan'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 David Dornan Dornan'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 David Dornan Dornan'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 David Dornan Dornan'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
06:59.
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:
The performance of Dornan David Dornan in the 2024 Malaga HYROX race places him solidly in the competitive field, particularly highlighting his exceptional running ability. With a total running time significantly faster than the average, it is clear that Dornan excels in the running segments, showcasing a strong endurance foundation and speed. However, the analysis also reveals areas for improvement, notably in several exercise zones where his times lag behind the average significantly. This mixed performance suggests that while Dornan has a strong runner profile, there is a crucial need to balance his training to enhance strength and exercise-specific skills. His pacing strategy shows that he might have started the race conservatively, as seen in the first running segment, but picked up pace considerably as the race progressed. This approach helped him in maintaining a good overall pace but also indicates room for a more evenly distributed effort throughout the race.
Segments to Improve:
Burpees Broad Jump: Dornan's performance in this segment was considerably slower than average, indicating a potential lack of explosive power and endurance. Training focus: Incorporate plyometric exercises such as box jumps, squat jumps, and lunge jumps to improve explosive strength. Practice burpee broad jumps specifically to enhance technique and endurance in this movement. Interval training combining burpees with short sprints can also help in improving the transition and efficiency in this segment.
Wall Balls: This segment showed a significant lag, suggesting room for improvement in muscular endurance and coordination. Training focus: Work on high-repetition wall ball sets to build endurance. Incorporate kettlebell thrusters and medicine ball cleans to improve power and coordination. Proper form, focusing on using the hips for power, should be emphasized to enhance efficiency.
Sandbag Lunges: The slower time indicates a need for better lower body strength and endurance. Training focus: Implement strength training routines focusing on lunges, squats, and deadlifts. Practice lunges with varying weights to adapt to the sandbag's demand. Endurance can be improved by integrating these exercises into high-intensity circuit training.
Farmer's Carry: The slower time suggests grip strength and core stability could be limiting factors. Training focus: Incorporate grip strength exercises such as dead hangs and farmer's walks with gradually increasing weight. Core-strengthening exercises like planks, dead bugs, and suitcase carries will enhance stability and overall performance in this segment.
Race Strategies:
Even Pacing: Aim for a more consistent effort across all segments, especially the initial running segments. Starting too conservatively can lead to lost time that might be hard to recover in later stages.
Transition Efficiency: Work on minimizing time in the Roxzone by practicing quick transitions between exercises. This can be achieved through specific transition drills and by simulating race conditions in training to improve overall fitness and adaptability.
Segment-Specific Strategy: For segments identified as weaknesses, adopt a strategic approach that allows for managing effort without compromising too much time. For example, in the Burpees Broad Jump, focusing on maintaining a steady rhythm and using explosive power from the legs can help in conserving energy and improving time.
Strength and Endurance Balance: Given Dornan's strong running profile, incorporating more strength-based training while maintaining endurance training will create a more balanced athlete profile. This should include both general strength training and exercise-specific drills to address weaknesses.
By focusing on these areas of improvement and implementing the suggested strategies, Dornan can expect to see significant enhancements in his HYROX race performance, turning existing weaknesses into strengths and achieving a more balanced and competitive athletic profile.
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