Season 23/24 2023 Dublin (1305) HYROX (1137) Men (774) Virgo Graham

Virgo Graham Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

IRL IRL Flag Men 45-49 #103046 01:35:08 30th in AG | Top 39.5% 432nd | Top 55.8%
+05:02
51:48
Run Total
+00:39
06:29
Avg. Lap
-01:16
03:41
Best Lap
-04:03
36:17
Workout Total
-00:30
04:32
Avg. Workout
-00:57
07:07
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 Virgo Graham'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 Virgo Graham'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 Virgo Graham'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 Virgo Graham'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 06:33. Check the detail of the improvement plan below.

06:08 Potential Improvement 93.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 06:08 51:48 to 45:40 93.6%
Farmers Carry 00:13 02:32 to 02:19 3.3%
Burpees Broad Jump 00:10 06:07 to 05:57 2.5%
Rowing 00:02 05:00 to 04:58 0.5%
Ski Erg 00:00 04:24 to 04:24 0.0%
Sled Push 00:00 02:42 to 02:42 0.0%
Sled Pull 00:00 04:27 to 04:27 0.0%
Sandbag Lunges 00:00 05:18 to 05:18 0.0%
Wall Balls 00:00 05:47 to 05:47 0.0%

Splits Time

Virgo Graham Perfect Race
Splits Total Average Total
Running 1 03:41 00:00 04:58 -01:17 00:00 +00:00
Ski Erg 04:24 03:41 04:35 -00:11 04:58 -01:17
Running 2 05:58 08:05 05:23 +00:35 09:33 -01:28
Sled Push 02:42 14:03 03:12 -00:30 14:56 -00:53
Running 3 07:34 16:45 05:52 +01:42 18:08 -01:23
Sled Pull 04:27 24:19 05:31 -01:04 24:00 +00:19
Running 4 06:23 28:46 05:52 +00:31 29:31 -00:45
Burpees Broad Jump 06:07 35:09 06:14 -00:07 35:23 -00:14
Running 5 06:23 41:16 06:05 +00:18 41:37 -00:21
Rowing 05:00 47:39 05:02 -00:02 47:42 -00:03
Running 6 06:50 52:39 05:54 +00:56 52:44 -00:05
Farmers Carry 02:32 59:29 02:25 +00:07 58:38 +00:51
Running 7 07:15 01:02:01 05:52 +01:23 01:01:03 +00:58
Sandbag Lunges 05:18 01:09:16 05:50 -00:32 01:06:55 +02:21
Running 8 07:49 01:14:34 06:48 +01:01 01:12:45 +01:49
Wall Balls 05:47 01:22:23 07:31 -01:44 01:19:33 +02:50
Roxzone 07:07 01:35:08 08:04 -00:57 01:35:08
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Graham Virgo had a commendable performance in the 2023 Dublin Hyrox race. He achieved an overall rank of 432 out of 1139 athletes, placing him in the top 37% of participants. In his age group (45-49), he secured a rank of 30, which is in the top 27% of 108 athletes. His total race time was 01:35:08, with a total running time of 00:51:48. However, his total running time was 06:58 slower than the average, indicating room for improvement in his running performance.

Splits Analysis:

- Running 1: Graham completed this segment in 00:03:41, which was 01:05 faster than the average time. This demonstrates his proficiency in running and indicates that he has a runner profile.

- Ski Erg: Graham completed this segment in 00:04:24, which was 00:07 faster than the average time. He performed well in this exercise and maintained a competitive pace.

- Running 2: Graham completed this segment in 00:05:58, which was 00:40 slower than the average time. This indicates that he struggled a bit in this running segment and should focus on improving his running performance.

- Sled Push: Graham completed this segment in 00:02:42, which was 00:49 faster than the average time. He excelled in this exercise and demonstrated strength and speed.

- Running 3: Graham completed this segment in 00:07:34, which was 01:41 slower than the average time. This was one of the segments where he lost considerable time. He should work on improving his running pace and endurance for this part of the race.

- Sled Pull: Graham completed this segment in 00:04:27, which was 01:25 faster than the average time. He performed exceptionally well in this exercise and gained an advantage over other athletes.

- Running 4: Graham completed this segment in 00:06:23, which was 00:32 slower than the average time. He should focus on increasing his running speed and efficiency in this segment.

- Burpees Broad Jump: Graham completed this segment in 00:06:07, which was 00:17 slower than the average time. Although he performed reasonably well, he should aim to improve his speed and power during this exercise.

- Running 5: Graham completed this segment in 00:06:23, which was 00:19 slower than the average time. Similar to Running 4, he should work on his running speed and efficiency in this segment.

- Rowing: Graham completed this segment in 00:05:00, which was 00:02 slower than the average time. He maintained a competitive pace during this exercise.

- Running 6: Graham completed this segment in 00:06:50, which was 00:55 slower than the average time. This was another segment where he lost considerable time. He should focus on improving his running pace and endurance for this part of the race.

- Farmers Carry: Graham completed this segment in 00:02:32, which was 00:03 slower than the average time. He performed well in this exercise, but there is still room for improvement in terms of speed and efficiency.

- Running 7: Graham completed this segment in 00:07:15, which was 01:24 slower than the average time. This was one of the segments where he lost considerable time. He should work on improving his running pace and endurance for this part of the race.

- Sandbag Lunges: Graham completed this segment in 00:05:18, which was 00:29 faster than the average time. He demonstrated strength and efficiency during this exercise.

- Running 8: Graham completed this segment in 00:07:49, which was 00:51 slower than the average time. This was another segment where he lost considerable time. He should focus on improving his running pace and endurance for this part of the race.

- Wall Balls: Graham completed this segment in 00:05:47, which was 01:47 faster than the average time. He performed exceptionally well in this exercise and gained an advantage over other athletes.

- Roxzone: Graham completed this segment in 00:07:07, which was 00:54 faster than the average time. He managed his transition time efficiently and performed better than the average athlete in this regard.

Segments to Improve



1. Running 3:
Graham struggled in this running segment, completing it in 00:07:34, which was 01:41 slower than the average time. To improve his performance in this area, he should focus on increasing his running endurance and speed. Incorporating interval training, such as tempo runs and hill repeats, into his training routine can help enhance his running abilities. Additionally, working on his overall fitness through cardiovascular exercises, such as cycling or swimming, can improve his endurance.

2. Running 7:
Graham lost considerable time in this running segment, completing it in 00:07:15, which was 01:24 slower than the average time. To address this, he should focus on improving his running pace and endurance. Implementing high-intensity interval training (HIIT) sessions, such as sprint intervals and fartlek training, can help him increase his pace and overall running capacity. Incorporating strength training exercises, such as lunges and squats, can also enhance his leg strength, leading to improved running performance.

3. Running 6:
Graham struggled in this running segment, completing it in 00:06:50, which was 00:55 slower than the average time. To enhance his performance in this area, he should focus on increasing his running endurance and speed. Including long-distance runs in his training routine can help improve his endurance, while incorporating speed workouts like intervals and tempo runs can enhance his speed and race pace.

4. Running 8:
Graham lost significant time in this running segment, completing it in 00:07:49, which was 00:51 slower than the average time. To address this, he should focus on improving his running pace and endurance. Incorporating interval training, such as hill repeats and timed sprints, can help him increase his pace and endurance. Additionally, incorporating strength training exercises, such as lunges and plyometric drills, can improve his leg power and running efficiency.

5. Running 2:
Graham struggled in this running segment, completing it in 00:05:58, which was 00:40 slower than the average time. To improve his performance in this area, he should focus on increasing his running speed and efficiency. Incorporating sprint intervals and fartlek training into his routine can help him increase his pace. Additionally, working on his running form, such as maintaining an upright posture and proper arm swing, can improve his running efficiency.

6. Running 4:
Graham lost time in this running segment, completing it in 00:06:23, which was 00:32 slower than the average time. To enhance his performance, he should focus on improving his running speed and efficiency. Incorporating interval training, such as tempo runs and speed intervals, can help him increase his pace. Additionally, incorporating strength training exercises, such as lunges and squats, can improve his leg power and running economy.

7. Running 5:
Graham struggled in this running segment, completing it in 00:06:23, which was 00:19 slower than the average time. To improve his performance in this area, he should focus on increasing his running speed and efficiency. Implementing interval training, such as fartlek runs and tempo runs, can help him improve his pace and overall running capacity. Additionally, incorporating strength training exercises, such as lunges and plyometric drills, can enhance his leg power and running efficiency.

8. Burpees Broad Jump:
Graham completed this segment in 00:06:07, which was 00:17 slower than the average time. To improve his performance in this exercise, he should focus on increasing his speed and power. Incorporating plyometric exercises, such as squat jumps and box jumps, into his training routine can improve his explosiveness. Additionally, practicing burpees with proper form, ensuring a smooth transition between each rep, can help him save time during the race.

Strategies



1. Pacing:
Graham should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. Implementing a strategy where he gradually increases his effort level throughout the race can help him maintain a steady pace and finish strong.

2. Transition Efficiency:
Graham should aim to minimize the time spent in the roxzone. To improve his transition time, he should work on his overall fitness and conditioning. Incorporating circuit training and interval workouts that mimic the transitions between exercises can help him improve his overall fitness and reduce transition time.

3. Race Simulation Training:
Graham should include race simulation training sessions in his routine. These sessions should closely mimic the demands of the Hyrox race, incorporating the specific exercises and transitions. This will help him become more familiar with the race conditions and optimize his performance on race day.

4. Mental Preparation:
Graham should focus on mental preparation to enhance his race performance. Practicing visualization techniques, positive affirmations, and mental toughness exercises can help him stay focused and motivated during the race. Additionally, setting realistic goals and breaking the race into smaller, manageable segments can help him stay motivated and maintain a competitive mindset.

In conclusion, Graham Virgo had a strong performance in the 2023 Dublin Hyrox race, placing in the top percentage of athletes in his age group. While he showcased his running proficiency in some segments, there is room for improvement in other areas. By implementing specific training strategies and techniques, focusing on improving running pace and endurance, and optimizing transition efficiency, Graham can enhance his overall race performance and achieve even better results in future races.

Similar Athletes
Herranz Palazon Ander 2024 Bilbao 01:35:18
Almujaibel Abdulaziz 2023 Dubai 01:35:35
Wilde John 2022 London 01:35:18
Avitabile Peter 2023 New York 01:35:00
Keddie Calum 2024 Glasgow 01:35:16
Dews Steven 2023 Glasgow 01:35:15
Lee Thomas 2024 Singapore 01:34:48
Halai Dzmitry 2024 Katowice 01:35:07
Connelly Danny 2024 Glasgow 01:34:44
Cahill Ray 2024 Berlin 01:34:53

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