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
950 similar athletes.
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 950 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 950 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Harkin John'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 Harkin John'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 950 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 Harkin John'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 Harkin John'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
05:39.
Check the detail of the improvement plan below.
Based on 950 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
John Harkin, competing in the 45-49 age group, has showcased a commendable performance in the 2024 Dublin HYROX race. His overall rank of 1609 puts him in the top 59% of 2696 athletes, and his age group rank of 160 puts him in the top 59% of 267 athletes. His overall time was 01:46:26, and his total running time was 00:51:53, which was slightly slower than the average by 00:05. His best running lap was clocked at 00:05:26.
John's race performance demonstrates a balanced athlete with a slight leaning towards strength-based exercises. While his total running time was slightly slower than average, he excelled in strength-based exercises like the Ski Erg, Sled Push, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls, where he was faster than the average competitor.
However, there was a noticeable drop in pace in the later running segments compared to the first one, suggesting that John might have started the race too fast, which may have led to fatigue in the subsequent stages of the race.
Segments to Improve:
Sled Pull: John's performance in the Sled Pull segment was significantly slower than the average, suggesting room for improvement. Specific strength exercises such as deadlifts, kettlebell swings, and farmer's walk can help improve performance in this area. Incorporating high-intensity interval training (HIIT) in his routine can also help increase endurance and strength.
Running: John's overall running time was slightly slower than average. To improve this, he should focus on running-specific training, like interval runs, hill sprints, and long slow distance runs. Incorporating plyometric exercises such as burpees, jump squats, and lunges into his strength training can also help improve running speed and endurance.
Burpees Broad Jump: John was slow in the Burpees Broad Jump segment. To improve this, he can include more plyometric exercises in his training routine, focusing on improving his jumping power and agility. Exercises such as box jumps, jump lunges, and power skips can be beneficial.
Wall Balls: Despite being faster than average in this segment, there is still room for improvement. John might benefit from exercises that improve lower body strength and power, such as squats, lunges, and deadlifts, as well as those that improve shoulder strength and stability, like overhead presses and lateral raises.
Sled Push: John was faster than average in this segment, but there’s still room for improvement. Strength and power exercises like squats, lunges, and kettlebell swings can help improve performance in this area.
Race Strategies:
A more cautious start will help John conserve energy for the later stages of the race. He should also work on his transitions between segments, as this can significantly improve his overall time. Furthermore, focusing on maintaining a steady pace during the running segments, rather than trying to achieve a faster time, may be beneficial. This strategy will allow him to conserve energy for strength-based exercises and avoid fatigue during the race. Additionally, incorporating more strength training into his routine can help improve his performance in strength-based exercises, and consequently enhance his overall race performance.