Hanlon David 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) Hanlon David

IRL IRL Flag Men 45-49 #133007 01:18:07 31st in AG | Top 16.6% 552nd | Top 31.4%

Performance Highlights

+02:50
42:13
Run Total
+00:22
05:17
Avg. Lap
+00:56
05:13
Best Lap
-02:06
30:44
Workout Total
-00:16
03:50
Avg. Workout
-00:43
05:12
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 Hanlon David'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 Hanlon David'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 Hanlon David'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 Hanlon David'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 05:57. Check the detail of the improvement plan below.

04:06 Potential Improvement 68.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:06 42:13 to 38:07 68.9%
Sandbag Lunges 00:39 04:51 to 04:12 10.9%
Burpees Broad Jump 00:27 04:39 to 04:12 7.6%
Farmers Carry 00:27 02:15 to 01:48 7.6%
Sled Push 00:18 02:38 to 02:20 5.0%
Ski Erg 00:00 03:59 to 03:59 0.0%
Sled Pull 00:00 03:33 to 03:33 0.0%
Rowing 00:00 04:29 to 04:29 0.0%
Wall Balls 00:00 04:20 to 04:20 0.0%

Splits Time

Hanlon David Perfect Race
Splits Total Average Total
Running 1 03:15 00:00 04:18 -01:03 00:00 +00:00
Ski Erg 03:59 03:15 04:19 -00:20 04:18 -01:03
Running 2 05:13 07:14 04:36 +00:37 08:37 -01:23
Sled Push 02:38 12:27 02:39 -00:01 13:13 -00:46
Running 3 05:22 15:05 04:59 +00:23 15:52 -00:47
Sled Pull 03:33 20:27 04:25 -00:52 20:51 -00:24
Running 4 05:30 24:00 04:58 +00:32 25:16 -01:16
Burpees Broad Jump 04:39 29:30 04:36 +00:03 30:14 -00:44
Running 5 05:37 34:09 05:06 +00:31 34:50 -00:41
Rowing 04:29 39:46 04:38 -00:09 39:56 -00:10
Running 6 05:48 44:15 05:00 +00:48 44:34 -00:19
Farmers Carry 02:15 50:03 01:59 +00:16 49:34 +00:29
Running 7 05:45 52:18 04:59 +00:46 51:33 +00:45
Sandbag Lunges 04:51 58:03 04:32 +00:19 56:32 +01:31
Running 8 05:47 01:02:54 05:26 +00:21 01:01:04 +01:50
Wall Balls 04:20 01:08:41 05:42 -01:22 01:06:30 +02:11
Roxzone 05:12 01:18:07 05:55 -00:43 01:18:07
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

David Hanlon performed solidly in the 2024 Dublin HYROX race, finishing in the top 20% overall and within the top 11% of his age group (45-49). David's strongest area was the Wall Balls segment, where he completed the task significantly faster than the average time, ranking him in the 6th percentile. This indicates that his strength training is effective. However, his overall running time was slower than average, suggesting that more attention should be paid to endurance and speed training.

Observing his splits, it is notable that David started the race strong, completing the first running segment significantly faster than average, which could imply that he started too fast. As the race progressed, his running times slowed down, suggesting that pacing might be an area to focus on in training. His performance in strength-based segments was generally above average, suggesting a strength-focused profile.

Segments to Improve:

  • Run Total: This is the area with the most potential for improvement. David's total running time was slower than average, and this slowed his overall time. Focused speed and endurance training could help improve this. Try incorporating interval training into your running routine, alternating between high-intensity sprints and recovery jogs. Additionally, longer, steady-state runs can help improve endurance.
  • Sandbag Lunges: David's time in this segment was slower than average. To improve, he could incorporate more strength training focused on his lower body. Exercises such as weighted lunges and squats could help build strength and endurance in his legs.
  • Burpees Broad Jump: This is another area where David's time was slower than average. Burpees are a full-body exercise that requires both strength and coordination. Practicing burpees as part of a high-intensity interval training (HIIT) workout could help improve his speed and efficiency in this movement.
  • Farmers Carry: David's time in this segment was also slower than average. This exercise requires both grip strength and overall stability. Strength training focused on the forearms and core, as well as exercises that improve balance and stability, could help improve his performance in this segment.

Race Strategies:

For future races, David should consider adjusting his pacing strategy. Rather than starting out fast and slowing down, he might find it more effective to start at a steady pace and gradually increase his speed as the race progresses. This strategy, known as negative splits, could help him maintain his energy levels throughout the race and improve his overall time.

Additionally, focusing on efficient transitions between running and strength segments could also help improve his overall time. This could be practiced in training by simulating race conditions, alternating between running and strength exercises with minimal rest in between.

Similar Athletes
Scorgie Tom 2023 Dubai 01:18:28
Childs Paul 2024 London 01:18:23
Anderson Murray 2024 Glasgow 01:18:15
Frost Nathan 2023 London 01:18:34
Swoboda Ian 2024 Anaheim 01:17:53
Fles Peter 2024 Amsterdam 01:17:39
Hollinshead Andrew 2022 London 01:17:42
Garbin Fabio 2024 Milan 01:18:24
Abbott Kyle 2024 Birmingham 01:17:51
Huber Florian 2023 München 01:17:45

Measure Your Performance Against Top Athletes

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