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.
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 Howlin 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 Howlin 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 Howlin 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 Howlin 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
04:49.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
David Howlin's performance in the 2024 Dublin HYROX race was commendable, finishing in the top 6% of all athletes and top 7% within his age bracket. His total race time was 1:10:23, with his total running time being 12 seconds faster than the average. This suggests that David has a solid running profile, able to maintain a consistent pace throughout the race. His exceptional performance was evident in the first running split, where he finished 59 seconds faster than the average, and in the last running split, where he was 1:27 faster than the average, highlighting his strong start and finish.
Segments to Improve:
Despite his strong performance, there are a few segments where David could benefit from focused training to improve his race time:
Wall Balls: David was 59 seconds slower than average in this segment. To improve, he should incorporate specific wall ball drills into his routine, focusing on form and endurance. This could include sets of high repetitions to build stamina.
Sandbag Lunges: David's time was 11 seconds slower than average in this segment. Lunges with increasing weight could be added to his strength training routine, focusing on form and control. He should also practice transitioning from running to lunging to minimize time loss.
Sled Push: David lost 15 seconds in this segment. Incorporating more lower body strength training, specifically focusing on quadriceps and hamstrings, can help improve his sled push time. This can be achieved through weighted squats and leg presses.
Burpees Broad Jump: This segment was 8 seconds faster than average. However, adding plyometric exercises like box jumps and burpees to his routine will help him maintain his performance despite fatigue setting in.
Race Strategies:
In order to make the most of his strengths and improvements, David should consider the following strategies for his next race:
Pace Management: Even though David performed well in the running segments, he should pay attention to his pace, especially in the earlier parts of the race. Starting too fast may lead to early fatigue, impacting his performance in later segments.
Transitions: Minimizing time spent in the Roxzone will improve his overall time. This can be achieved through practicing transitions between different exercises, ensuring a quick and smooth switch.
Strength Training: Given that David's running time is stronger than his strength exercise times, he should prioritize strength training, specifically targeting the muscles used in the Wall Balls, Sandbag Lunges and Sled Push segments.
With dedicated training and strategic planning, David has the potential to significantly improve his overall rank in future races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men