Season 23/24 2023 Melbourne (865) HYROX (767) Men (537) Donnelly Clint

Donnelly Clint Hyrox Result

Dive into this athlete’s performance at 2023 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

AUS AUS Flag Men 40-44 #132031 01:20:22 25th in AG | Top 25.8% 153rd | Top 28.5%
-02:16
38:06
Run Total
-00:16
04:46
Avg. Lap
+00:03
04:25
Best Lap
+02:30
36:24
Workout Total
+00:19
04:33
Avg. Workout
-00:14
05:56
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 Donnelly Clint'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 Donnelly Clint'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 Donnelly Clint'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 Donnelly Clint'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 05:07. Check the detail of the improvement plan below.

01:26 Potential Improvement 28.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:26 05:53 to 04:27 28.0%
Farmers Carry 01:22 03:15 to 01:53 26.7%
Sandbag Lunges 01:13 05:37 to 04:24 23.8%
Wall Balls 00:38 06:05 to 05:27 12.4%
Sled Pull 00:15 04:28 to 04:13 4.9%
Rowing 00:13 04:48 to 04:35 4.2%
Ski Erg 00:00 04:10 to 04:10 0.0%
Sled Push 00:00 02:08 to 02:08 0.0%
Run Total 00:00 38:06 to 38:06 0.0%

Splits Time

Donnelly Clint Perfect Race
Splits Total Average Total
Running 1 04:28 00:00 04:23 +00:05 00:00 +00:00
Ski Erg 04:10 04:28 04:21 -00:11 04:23 +00:05
Running 2 04:25 08:38 04:43 -00:18 08:44 -00:06
Sled Push 02:08 13:03 02:44 -00:36 13:27 -00:24
Running 3 04:26 15:11 05:07 -00:41 16:11 -01:00
Sled Pull 04:28 19:37 04:34 -00:06 21:18 -01:41
Running 4 04:38 24:05 05:05 -00:27 25:52 -01:47
Burpees Broad Jump 05:53 28:43 04:52 +01:01 30:57 -02:14
Running 5 04:45 34:36 05:14 -00:29 35:49 -01:13
Rowing 04:48 39:21 04:40 +00:08 41:03 -01:42
Running 6 04:45 44:09 05:07 -00:22 45:43 -01:34
Farmers Carry 03:15 48:54 02:03 +01:12 50:50 -01:56
Running 7 04:40 52:09 05:05 -00:25 52:53 -00:44
Sandbag Lunges 05:37 56:49 04:43 +00:54 57:58 -01:09
Running 8 06:01 01:02:26 05:34 +00:27 01:02:41 -00:15
Wall Balls 06:05 01:08:27 05:57 +00:08 01:08:15 +00:12
Roxzone 05:56 01:20:22 06:10 -00:14 01:20:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Clint Donnelly had a strong performance in the 2023 Melbourne Hyrox race, finishing with an overall rank of 153 out of 767 athletes, placing him in the top 19% of competitors. In his age group (40-44), he achieved a rank of 25, also in the top 19%. His overall time of 01:20:22 was impressive, and he completed the race with a total running time of 00:38:06, which was 00:59 faster than the average for his finish time. This suggests that Clint has a strong running profile and should focus on maintaining and improving his running abilities.

Segments to Improve


1. Burpees Broad Jump:
Clint's time of 00:05:53 for this segment was 01:24 slower than the average. To improve in this area, Clint should focus on improving his burpee technique and explosiveness during the broad jump. He can incorporate exercises like burpees, box jumps, and explosive lunges into his training routine to enhance his power and efficiency in this segment.

2. Farmers Carry:
Clint's time of 00:03:15 for this segment was 01:08 slower than the average. To improve in the farmers carry, Clint should work on his grip strength and overall endurance. Exercises such as farmer's carries, deadlifts, and forearm exercises like wrist curls and grip squeezes can help him improve his grip strength. Additionally, incorporating longer duration carries into his training routine will help improve his overall endurance in this segment.

3. Sandbag Lunges:
Clint's time of 00:05:37 for this segment was 00:56 slower than the average. To improve in the sandbag lunges, Clint should focus on building his leg and core strength. Exercises such as lunges, squats, and deadlifts will help him develop the necessary strength and stability for this segment. Additionally, incorporating exercises that specifically target the core, such as planks and Russian twists, will enhance his overall performance in this area.

4. Running 8:
Clint's time of 00:06:01 for this segment was 00:18 slower than the average. To improve his running performance in this segment, Clint should focus on increasing his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his overall running speed and endurance. Additionally, working on his running form and technique, such as maintaining a proper stride length and cadence, will also contribute to improved performance in this segment.

5. Best Lap:
Clint's best lap time of 00:04:25 was strong and faster than the average. This highlights his ability to perform well in shorter distance running segments. To further enhance his performance in these types of segments, Clint can incorporate speed workouts such as interval training and fartlek runs into his training routine. These workouts will help improve his anaerobic capacity and speed, allowing him to excel in shorter distance running segments.

6. Running 1:
Clint's time of 00:04:28 for this segment was 00:12 slower than the average. To improve his performance in this segment, Clint should focus on increasing his speed and efficiency. Incorporating interval training and hill sprints into his training routine will help improve his overall running speed. Additionally, working on his running form and technique, such as maintaining a proper stride length and cadence, will also contribute to improved performance in this segment.

7. Rowing:
Clint's time of 00:04:48 for this segment was 00:11 slower than the average. To improve his rowing performance, Clint should focus on improving his technique and overall strength. Incorporating rowing-specific exercises, such as rowing machine intervals and rowing with resistance bands, will help improve his rowing power and efficiency. Additionally, focusing on building upper body and core strength through exercises like pull-ups, push-ups, and planks will also contribute to improved performance in this segment.

Strategies


To improve overall performance in future races, Clint should consider the following strategies:

1. Pacing:
Clint should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out later on. Proper pacing will help him maintain energy and performance levels throughout the race.

2. Transition Time:
Clint should aim to reduce his transition time in the roxzone. This can be achieved by improving his overall fitness and practicing efficient transitions during training sessions.

3. Running Strength:
As Clint's overall running time was faster than average, he should continue to focus on building his running strength. Incorporating strength training exercises for the legs, such as squats and lunges, will help him maintain and improve his running performance.

4. Hybrid Training:
Given Clint's strong performance in both running and strength-based segments, incorporating hybrid training sessions into his routine can be beneficial. These sessions should combine elements of both running and strength training to further enhance his overall performance.

Overall, Clint Donnelly had an impressive performance in the 2023 Melbourne Hyrox race. By focusing on improving his performance in the identified segments and implementing the suggested training strategies, he will be able to further enhance his performance and continue to excel in future races.

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
Flynn Jordan 2024 Sports Direct HYROX London 01:20:16
Kretzschmann Fabian 2023 Frankfurt 01:20:50
Herwig Maik 2022 Frankfurt 01:20:26
Webster Zavier 2024 Melbourne 01:20:06
Hudson Aaron 2023 London 01:20:07
Sommer Sebastian 2019 Leipzig 01:20:23
Clinch Craig 2024 Sports Direct HYROX London 01:20:30
Gilbride Liam 2023 Glasgow 01:20:38
Giesi Stefano 2024 Rimini 01:20:49
Brons Joey 2024 Hamburg 01:20:27

Measure Your Performance Against Top Athletes

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2024 Melbourne 01:18:45

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