Fennessy Paul Performance Analysis

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.

Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Fennessy Paul

IRL IRL Flag Men 35-39 #155010 01:13:22 73rd in AG | Top 18.1% 298th | Top 17.0%

Performance Highlights

+00:44
37:49
Run Total
+00:06
04:44
Avg. Lap
-00:22
03:42
Best Lap
+00:10
31:09
Workout Total
+00:01
03:53
Avg. Workout
-00:50
04:28
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 Fennessy Paul'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 Fennessy Paul'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 Fennessy Paul'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 Fennessy Paul'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 05:01. Check the detail of the improvement plan below.

02:02 Potential Improvement 40.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:02 37:49 to 35:47 40.5%
Burpees Broad Jump 00:48 04:31 to 03:43 15.9%
Sled Push 00:37 02:44 to 02:07 12.3%
Sled Pull 00:30 04:10 to 03:40 10.0%
Sandbag Lunges 00:29 04:18 to 03:49 9.6%
Wall Balls 00:20 05:02 to 04:42 6.6%
Farmers Carry 00:10 01:49 to 01:39 3.3%
Ski Erg 00:04 04:10 to 04:06 1.3%
Rowing 00:01 04:25 to 04:24 0.3%

Splits Time

Fennessy Paul Perfect Race
Splits Total Average Total
Running 1 03:09 00:00 04:05 -00:56 00:00 +00:00
Ski Erg 04:10 03:09 04:14 -00:04 04:05 -00:56
Running 2 05:04 07:19 04:23 +00:41 08:19 -01:00
Sled Push 02:44 12:23 02:30 +00:14 12:42 -00:19
Running 3 05:06 15:07 04:42 +00:24 15:12 -00:05
Sled Pull 04:10 20:13 04:08 +00:02 19:54 +00:19
Running 4 05:16 24:23 04:40 +00:36 24:02 +00:21
Burpees Broad Jump 04:31 29:39 04:13 +00:18 28:42 +00:57
Running 5 05:06 34:10 04:49 +00:17 32:55 +01:15
Rowing 04:25 39:16 04:31 -00:06 37:44 +01:32
Running 6 05:10 43:41 04:42 +00:28 42:15 +01:26
Farmers Carry 01:49 48:51 01:53 -00:04 46:57 +01:54
Running 7 05:19 50:40 04:42 +00:37 48:50 +01:50
Sandbag Lunges 04:18 55:59 04:11 +00:07 53:32 +02:27
Running 8 03:42 01:00:17 05:02 -01:20 57:43 +02:34
Wall Balls 05:02 01:03:59 05:19 -00:17 01:02:45 +01:14
Roxzone 04:28 01:13:22 05:18 -00:50 01:13:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Paul Fennessy showcased a commendable performance in the Dublin 2024 Hyrox race. Ranking in the top 11% of 2696 athletes and securing 73rd place in his age group (35-39), Paul demonstrated a competitive edge in his category. However, there is room for improvement, particularly in optimising his run time and pacing strategy. Paul's total running time was 37:49, which was 34 seconds slower than the average. This indicates that his running efficiency can be enhanced. Interestingly, his fastest running lap was 3:42, suggesting that he has the potential to maintain a quicker pace. In terms of pacing, Paul started off faster than average in his first run but gradually slowed down over the course of the race. This could be indicative of either overexertion in the initial stages or a lack of stamina to maintain a consistent pace.

Segments to Improve

  • Run Total: Paul's total run time could use some improvement. Incorporating interval training into his routine, such as sprinting for a minute followed by a minute of jogging, can help increase speed and endurance. Long-distance runs at a consistent pace can also enhance stamina.
  • Burpees Broad Jump: Paul fell behind the average time in this segment. To improve, Paul could include plyometric exercises like box jumps and squat jumps in his training. In addition, practicing the burpees broad jump movement in a fatigue state could help mimic race conditions and improve efficiency.
  • Sled Pull and Push: These segments were also slower than average. Strength training, specifically targeting the lower body and core, could help improve performance here. Deadlifts, squats, and lunges could be beneficial, as well as specific sled push and pull practice to improve technique.
  • Sandbag Lunges: Paul's time here was slower than average. Incorporating weighted lunges into his strength training routine, and practicing lunges after a running session to simulate race conditions could help improve performance.

Race Strategies

Considering Paul's performance, the following strategies could be beneficial:

  • Pacing: Paul could benefit from a more conservative start, preserving energy for the later stages of the race. This would help maintain a more consistent running pace throughout, and potentially improve his total running time.
  • Transition: With a Roxzone time faster than average, Paul seems to handle transitions well. However, further practice in transitioning between running and strength segments could still shave off valuable seconds.
  • Strength Training: As Paul's strength segments were generally slower than average, focusing more on this aspect during training could significantly improve his overall race time. This includes both specific exercise practice and overall strength conditioning.
Similar Athletes
Kiederle Julian 2024 Frankfurt 01:13:47
Bellicini Giorgio 2024 Milan 01:13:33
Guerin Nicolas 2024 Marseille 01:13:45
Yaxley Joe 2024 London 01:13:27
Pichlmaier Christoph 2024 Vienna - European Championship 01:13:45
Philbin Gerry 2024 Madrid 01:13:16
Flynn Carsten 2021 Leipzig 01:13:32
Cisnal Víctor 2023 Bilbao 01:13:12
Maharaj Ollie 2024 Melbourne 01:13:10
Ferguson Nick 2024 Sports Direct HYROX London 01:13:09

Measure Your Performance Against Top Athletes

Other Results from this athlete
No other results found for this athlete.

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download