Dive into this athlete’s performance at 2024 Sydney 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 Connolly Shaun'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 Connolly Shaun'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 Connolly Shaun'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 Connolly Shaun'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
03:25.
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
Shaun Connolly delivered a commendable performance in the 2024 Sydney Hyrox event, finishing with an overall time of 01:31:44, placing him in the top 49% overall and the top 44% within his age group. His total running time was 00:44:23, which is faster than the average by 01:12, indicating a strong running ability. Shaun's best running lap was 00:05:09, highlighting his potential in this aspect. However, his pacing strategy suggests a slightly fast start, particularly evident in Running 1, where he was 00:48 faster than the average, potentially leading to fatigue in later stages. Overall, Shaun exhibits a runner profile with a need for improvement in strength-based exercises.
Segments to Improve
Burpees Broad Jump (00:06:56): This segment was 01:08 slower than average, indicating significant room for improvement. To enhance performance, Shaun should focus on improving explosive power and endurance. Suggested exercises include:
Box jumps and plyometric push-ups to increase explosive strength.
High-intensity interval training (HIIT) to improve cardiovascular endurance and power output.
Form correction: Emphasize a strong hip thrust and proper jump landing mechanics.
Sandbag Lunges (00:06:29): Slower by 00:58 than average, this segment requires focus on leg strength and stability. Training strategies include:
Weighted lunges and split squats to build leg strength.
Balance drills using a BOSU ball for stability.
Core strengthening exercises to support overall body stability during lunges.
Wall Balls (00:07:04): Although faster than average, Shaun can still refine his technique and endurance. Suggested exercises include:
Medicine ball throws to enhance upper body strength.
Squat variations (e.g., front squats) to build lower body power.
Practicing wall ball sets with progressive overload to improve muscular endurance.
Roxzone (00:07:15): Despite being faster than average, improving transition efficiency can lead to better overall performance. Focus on:
Transition drills to practice quick and efficient movements between exercises.
General fitness improvements through circuit training to reduce rest needs.
Race Strategies
Start with a Balanced Pace: Avoid starting too fast in the initial running segments to conserve energy for strength-based exercises.
Focus on Efficient Transitions: Practice quick transitions during training to reduce time spent in the Roxzone.
Strengthen Weak Areas: Prioritize training on strength-based exercises to complement Shaun's running strengths, creating a more balanced Hyrox performance profile.
Compromised Running Drills: Integrate running drills post strength exercises to simulate race conditions and improve adaptability.