Coffey Alan Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 55-59 #153011 01:30:15 14th in AG | Top 31.1% 945th | Top 38.6%
-03:14
41:16
Run Total
-00:23
05:10
Avg. Lap
+00:22
05:06
Best Lap
+02:59
41:17
Workout Total
+00:22
05:09
Avg. Workout
+00:18
07:47
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 Coffey Alan'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 Coffey Alan'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 Coffey Alan'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 Coffey Alan'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 05:00. Check the detail of the improvement plan below.

01:23 Potential Improvement 27.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:23 06:23 to 05:00 27.7%
Burpees Broad Jump 01:20 06:49 to 05:29 26.7%
Wall Balls 00:55 07:31 to 06:36 18.3%
Sandbag Lunges 00:54 06:07 to 05:13 18.0%
Rowing 00:19 05:10 to 04:51 6.3%
Ski Erg 00:09 04:38 to 04:29 3.0%
Sled Push 00:00 02:41 to 02:41 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Run Total 00:00 41:16 to 41:16 0.0%

Splits Time

Coffey Alan Perfect Race
Splits Total Average Total
Running 1 02:50 00:00 04:45 -01:55 00:00 +00:00
Ski Erg 04:38 02:50 04:31 +00:07 04:45 -01:55
Running 2 05:06 07:28 05:08 -00:02 09:16 -01:48
Sled Push 02:41 12:34 03:05 -00:24 14:24 -01:50
Running 3 05:19 15:15 05:37 -00:18 17:29 -02:14
Sled Pull 06:23 20:34 05:15 +01:08 23:06 -02:32
Running 4 05:19 26:57 05:36 -00:17 28:21 -01:24
Burpees Broad Jump 06:49 32:16 05:46 +01:03 33:57 -01:41
Running 5 05:18 39:05 05:47 -00:29 39:43 -00:38
Rowing 05:10 44:23 04:55 +00:15 45:30 -01:07
Running 6 05:30 49:33 05:38 -00:08 50:25 -00:52
Farmers Carry 01:58 55:03 02:17 -00:19 56:03 -01:00
Running 7 05:33 57:01 05:37 -00:04 58:20 -01:19
Sandbag Lunges 06:07 01:02:34 05:30 +00:37 01:03:57 -01:23
Running 8 06:25 01:08:41 06:20 +00:05 01:09:27 -00:46
Wall Balls 07:31 01:15:06 06:59 +00:32 01:15:47 -00:41
Roxzone 07:47 01:30:15 07:29 +00:18 01:30:15
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Alan, you crushed it out there in Melbourne with an overall time of 01:30:15, placing you in the top 38% of 2451 athletes and 14th in your age group! That’s nothing to scoff at—you're showing the competitors that you know how to dig deep. With a Total Running Time of 00:41:16, you’re proving that you’ve got a runner’s profile, finishing 03:14 faster than average. Your pacing was on point, especially with that blazing Running 1 split of 00:02:50, which was a whopping 1:55 faster than average! However, while your running is clearly a strength, it’s time to tighten up those strength segments to match your speed on the track. Remember, “It’s not about being the best. It’s about being better than you were yesterday.”

Segments to Improve:

Now, let's break down the segments where you can really elevate your game. Here are the segments that need some TLC:

  • Sled Pull (00:06:23): This was your slowest segment and a real opportunity for improvement. Focus on your technique and strength. Incorporate sled pulls into your routine, ensuring you’re using proper form. Start with lighter weights to perfect your technique before progressing. Aim to work on your core stabilization and grip strength while pulling the sled.
  • Burpees Broad Jump (00:06:49): This segment needs a boost. To enhance your burpee efficiency, practice burpee variations—try box burpees or burpee pull-ups to increase explosiveness. Include plyometric drills like jump squats and box jumps to build power in your legs, essential for that broad jump.
  • Wall Balls (00:07:31): You're currently lagging here. Focus on technique—keep your core tight, and ensure you’re using your legs to drive the ball up. Incorporate weighted squats and medicine ball throws into your training to improve both strength and technique.
  • Sandbag Lunges (00:06:07): These weren’t your best friend in the race. To improve, practice weighted lunges and step-ups. Focus on maintaining proper form to avoid fatigue. Try integrating single-leg stability work to improve balance and strength in your lower body.

For all these segments, include transitions in your training. Work on quick recovery drills to minimize time lost between exercises. Remember, your Roxzone was slower than average, indicating more time was spent transitioning. Let’s tighten that up!

Race Strategies:

During the race, it’s crucial to manage your energy wisely. Here are some strategies:

  • Start Controlled: While that explosive start is impressive, consider pacing yourself just a tad more to avoid fatigue in the later segments. Aim to keep your splits more consistent across the board.
  • Use Your Breathing: Focus on breathing techniques during those strength segments. Controlled breathing will help maintain stamina and keep your heart rate in check.
  • Visualize Transitions: Before each exercise, visualize your transition. A mental checklist can help you to streamline the process and save precious seconds.
  • Stay Hydrated: Make hydration a priority in your training. Knowing when and how much to drink can make a difference in your performance.
Conclusion:

Alan, you’ve got the heart of a lion and the spirit of a champion! Remember, “You are your only limit.” Each segment you focus on improving is a step closer to dominating your next race. Embrace the grind, and don’t forget to have some fun along the way! There’s no crying in Hyrox, unless it’s from joy after a PR! 💪💥 Let's keep pushing those boundaries, and together we’ll unlock the potential that’s just waiting to be unleashed. Keep that fire burning, and I’ll see you in the next training session!

This is Rox-Coach, reminding you that the only bad workout is the one you didn’t do. Let’s go get it!

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
Similar Athletes
Dearsley James 2024 Sports Direct HYROX London 01:29:56
Sedro Adam 2024 Copenhagen 01:30:33
Kuhn Lukas 2023 Köln 01:30:36
Cunnah Dean 2022 Birmingham 01:30:29
Marcusse Colin 2024 Rotterdam 01:30:45
Kramer Stefan 2020 Hannover 01:30:41
Sickle Sebastian 2024 Sydney 01:30:26
Fernández Parra Francisco 2024 Madrid 01:30:01
Mackenzie Daniel 2022 Birmingham 01:29:51
Hanhart Kieron 2024 London 01:29:46

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Dublin 01:35:58

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