Gammell Ronan
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.
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 Gammell Ronan'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 Gammell Ronan'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 Gammell Ronan'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 Gammell Ronan'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
04:38.
Check the detail of the improvement plan below.
02:23
Potential Improvement
51.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ronan Gammell's performance in the 2024 Dublin HYROX race was commendable, ranking in the top 29% of all competitors and the top 31% in his age group. His total time was 01:22:30 which is a solid achievement for this type of competition. His total running time was 00:40:16, a full 01:09 faster than the average competitor, indicating that Ronan has a strong runner profile. The strong runner profile is also evident in his best running lap time of 00:04:28.
While Ronan's running performance was notably strong, his overall pacing showed a tendency to start too fast, as seen in the first running segment where he was 01:19 faster than average. This fast start could have contributed to slower times in later segments, such as Running 4 and 6, where he was 00:23 and 00:25 slower than average respectively. This suggests that a more balanced pace could improve overall performance.
Segments to Improve
- Wall Balls: This segment presents the most significant opportunity for improvement, with Ronan's time of 00:08:05 being 01:54 slower than average. To improve performance in wall balls, Ronan could incorporate more functional strength exercises into his training routine, such as kettlebell swings, squats, and medicine ball throws. Focusing on the proper form when performing wall balls, such as maintaining a stable squat position and using the legs to drive the movement, will also be crucial.
- Burpees Broad Jump: Ronan's time in this segment was 01:12 slower than average. Incorporating more Plyometric training, specifically focusing on broad jumps and burpees, could help improve his performance. Additionally, working on cardiovascular conditioning through high-intensity interval training (HIIT) may also prove beneficial in improving his endurance for this segment.
- Sled Pull: This segment had a slower time by 00:16. To improve in this area, incorporating more strength and resistance training, specifically targeting the back, core, and leg muscles, could be beneficial. Exercises such as deadlifts, farmer's walks, and kettlebell rows could help to build the necessary strength for this task.
Race Strategies
Considering Ronan's strong runner profile and the areas identified for improvement, a few race strategies could be implemented for better performance. Firstly, focusing on a more balanced pace throughout the race could prevent early fatigue and maintain a steady performance throughout all segments. Secondly, incorporating more active recovery strategies between the strength segments could help maintain energy levels. Finally, focusing on the transition speed between segments, especially after strength exercises, could shave off valuable seconds from the overall time.
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