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 Gallagher David'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 Gallagher David'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 Gallagher David'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 Gallagher David'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
06:07.
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:
David Gallagher, in the age group 30-34, performed exceptionally well in the 2024 Dublin HYROX event. His overall rank was 1219, placing him in the top 45% of all athletes, and his rank within his age group was 304, positioning him in the top 51% of 590 athletes. His overall time was 01:31:11, with a total running time of 00:43:12, which is 02:01 faster than the average. His best running lap was 00:04:33.
David's pacing throughout the race was excellent. He started the race significantly faster than average, with his first running segment being 01:40 faster than average. His running performance remained consistently strong throughout the entire event, with his total running time being faster than average, indicating that he has more of a runner profile.
His roxzone time, which is the time spent between exercise zones, was 00:05:20, which is 02:10 faster than average. This suggests that David has good overall fitness and transition times.
Segments to Improve:
While David's overall performance was strong, there are several segments that he could improve on to enhance his overall race performance:
Wall Balls: David's time was 01:55 slower than average. To improve in this area, he can incorporate wall ball drills into his regular training routine to increase his strength and endurance. For example, he can practice doing sets of 10 wall balls with a short rest in between to gradually build up his stamina.
Burpees Broad Jump: His time was 02:00 slower than average. To improve his performance in this segment, he can focus on developing his explosive strength and power. Plyometric exercises such as box jumps and squat jumps can be helpful in improving this.
Sandbag Lunges: His time was 00:48 slower than average. Incorporating strength training exercises, such as weighted lunges and squats, into his training routine can help improve his performance in this segment.
Sled Pull: This segment was 00:02 slower than average. To improve his sled pull performance, he can work on developing his lower body strength and power. Deadlifts, squats, and leg presses can be beneficial for this.
Rowing: David was 00:10 slower than average in this segment. Incorporating rowing machine workouts into his training routine can help improve his rowing performance.
Race Strategies:
Here are some strategies that David can implement during the race for better performance:
Consistent Pacing: While David started the race faster than average, he should aim for a more consistent pace throughout the race to ensure he doesn't burn out towards the end. This can also help him improve his times in the later running segments.
Strength Training: As David has more of a runner profile, he should focus more on strength training to improve his performance in the strength-focused segments of the race.
Transition Practice: Even though David's roxzone time was faster than average, practicing transitions between different exercises can still provide small, but key, time savings.