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 Kinsella Caoilfhinn'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 Kinsella Caoilfhinn'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 Kinsella Caoilfhinn'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 Kinsella Caoilfhinn'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
04:55.
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
Caoilfhinn Kinsella displayed a commendable performance in the 2024 Dublin HYROX race with an overall rank of 1213 out of 2696 athletes. He secured a top 35% rank in his age group. His overall time was 01:31:03, with his total running time accounting for 00:47:10, which was 02:01 slower than the average. His best running lap was clocked at 00:04:42.
Caoilfhinn demonstrated a clear strength in transitioning between exercise zones, with his Roxzone time being 01:42 faster than average. However, his running segments, particularly Running 2, Running 3, Running 4, Running 5, Running 6, and Running 7 were slower than average by a significant margin, suggesting a need for improvement in his running performance.
The data suggests that Caoilfhinn has a more strength-oriented profile as compared to a running profile. He started the race at a faster pace than average but seemed to lose momentum as the race progressed, which suggests a need for better pacing strategies.
Segments to Improve
Running: Caoilfhinn's running segments, particularly from Running 2 to Running 7, were slower than average by a significant margin. This suggests a need for targeted running training. Interval running, incorporating both high-intensity sprints and lower-intensity recovery periods, could be beneficial. Long-distance running at a steady pace can also help improve endurance. Incorporating hill workouts in his training plan can help build strength and stamina.
Wall Balls: This segment was 01:16 slower than average, indicating a need for improvement. Wall ball drills targeting strength and accuracy can help. The focus should be on improving the squat depth and thrust, ensuring the ball hits the designated target, and catching the ball on the rebound in a smooth, controlled manner.
Sandbag Lunges: Caoilfhinn was slightly slower than average in this segment. Including more lower body strength training, particularly exercises targeting the quads, hamstrings, and glutes, can help improve performance in this area. Practicing lunges with varying weights may also be beneficial.
Burpees Broad Jump: This segment was 00:19 faster than average but still has room for improvement. Incorporating plyometric exercises in the training routine can help improve explosive strength, which is crucial for broad jumps. Regular practice of burpees can help increase overall body strength and agility.
Race Strategies
Caoilfhinn should focus on developing a better pacing strategy. Starting out too fast may result in burnout, affecting performance in later segments. Maintaining a steady pace throughout the race, with a slight increase in speed during the final segments, can lead to improved overall performance.
Given his strength-oriented profile, it is recommended that Caoilfhinn continues to leverage this strength in the exercise segments but also focuses on improving his running performance. He may also benefit from a more detailed warm-up routine before the race to ensure his muscles are properly prepared for the intense activity.
Finally, practicing quick transitions between running and exercise segments can further improve his Roxzone time, contributing to a better overall time.