Galvin Donal
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
461 similar athletes.
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 461 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 461 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Galvin Donal'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 Galvin Donal'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 461 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 Galvin Donal'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 Galvin Donal'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
05:32.
Check the detail of the improvement plan below.
03:25
Potential Improvement
61.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Donal's overall performance in the 2024 Dublin HYROX race was commendable, ranking in the top 64% of his age group. His total running time was 1:42 faster than the average, and he displayed a runner profile with a best running lap of 6:17. This suggests that Donal has a strong running capability, which he demonstrated consistently throughout the race. He started the race strong, with his Running 1 time being 1:37 faster than average, placing him in the top 5 percentile. This powerful start potentially indicates that he might have set off at a quicker pace than the average competitor.
Segments to Improve
- Burpees Broad Jump: This was Donal's weakest segment, taking 3:08 longer than the average. He needs to work on his explosive power and cardiovascular endurance. Implementing plyometric exercises such as box jumps, jump squats, and lunges into his training regime can help improve his performance in this area. Additionally, high-intensity interval training (HIIT) can further enhance his cardiovascular endurance.
- Sandbag Lunges: Donal was slightly slower than average in this segment. To improve, he should incorporate lunges with weights into his strength training routine, focusing on maintaining a steady pace and correct form.
- Wall Balls: Although Donal was faster than average in this segment, there's still room for improvement. Practicing wall balls with different weights can help improve his strength and coordination. Focusing on the correct form and power generation from the lower body can help increase efficiency.
- Roxzone: Donal was slightly faster than average in this area, but he could improve his transition time between exercise zones. Incorporating dynamic stretching and mobility exercises into his warm-up routine can help keep his muscles ready for the swift changes between activities.
Race Strategies
Donal should consider pacing himself more evenly throughout the race. While his strong start gave him an early edge, maintaining a more consistent pace can help conserve energy for later segments where he has room for improvement. Given his strong running performance, he could potentially leverage this strength by pushing harder in the running segments to compensate for the slower exercise segments. However, this strategy should be carefully balanced with maintaining energy for the entire race duration.
Donal should also focus on his transition times between exercise zones. Practicing swift transitions in training can help reduce downtime during the race and improve the overall time. Lastly, incorporating specific training for the segments where he has the most room for improvement, such as the Burpees Broad Jump and Sandbag Lunges, can help elevate his overall performance in future races.
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