Malone Alan 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 978 similar athletes.

Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Malone Alan

IRL IRL Flag Men 40-44 #111019 01:45:16 281st in AG | Top 91.5% 1592nd | Top 90.6%

Performance Highlights

-05:30
45:49
Run Total
-00:40
05:44
Avg. Lap
-00:42
04:33
Best Lap
+09:01
53:48
Workout Total
+01:08
06:43
Avg. Workout
-03:33
05:42
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 978 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 978 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Malone Alan'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 Malone Alan'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 978 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 Malone Alan'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 Malone Alan'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 11:26. Check the detail of the improvement plan below.

05:20 Potential Improvement 46.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 05:20 13:42 to 08:22 46.6%
Sled Push 03:16 06:51 to 03:35 28.6%
Sled Pull 02:02 08:09 to 06:07 17.8%
Farmers Carry 00:48 03:27 to 02:39 7.0%
Ski Erg 00:00 04:23 to 04:23 0.0%
Burpees Broad Jump 00:00 06:13 to 06:13 0.0%
Rowing 00:00 04:43 to 04:43 0.0%
Sandbag Lunges 00:00 06:20 to 06:20 0.0%
Run Total 00:00 45:49 to 45:49 0.0%

Splits Time

Malone Alan Perfect Race
Splits Total Average Total
Running 1 04:42 00:00 05:17 -00:35 00:00 +00:00
Ski Erg 04:23 04:42 04:43 -00:20 05:17 -00:35
Running 2 05:27 09:05 05:47 -00:20 10:00 -00:55
Sled Push 06:51 14:32 03:38 +03:13 15:47 -01:15
Running 3 06:06 21:23 06:25 -00:19 19:25 +01:58
Sled Pull 08:09 27:29 06:14 +01:55 25:50 +01:39
Running 4 06:19 35:38 06:24 -00:05 32:04 +03:34
Burpees Broad Jump 06:13 41:57 07:04 -00:51 38:28 +03:29
Running 5 06:12 48:10 06:41 -00:29 45:32 +02:38
Rowing 04:43 54:22 05:14 -00:31 52:13 +02:09
Running 6 06:13 59:05 06:29 -00:16 57:27 +01:38
Farmers Carry 03:27 01:05:18 02:37 +00:50 01:03:56 +01:22
Running 7 06:20 01:08:45 06:28 -00:08 01:06:33 +02:12
Sandbag Lunges 06:20 01:15:05 06:37 -00:17 01:13:01 +02:04
Running 8 04:33 01:21:25 07:43 -03:10 01:19:38 +01:47
Wall Balls 13:42 01:25:58 08:40 +05:02 01:27:21 -01:23
Roxzone 05:42 01:45:16 09:15 -03:33 01:45:16
Based on 978 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Alan Malone demonstrated impressive performance in the 2024 Dublin HYROX event, particularly in running, ranking in the top 59% of all athletes. Alan's total running time was 00:45:49, which was 05:38 faster than the average. His fastest lap was clocked at 00:04:33. This suggests that Alan has a strong running profile and his pacing throughout the race was commendable. He started the race faster than average, which set him on a positive trajectory. His roxzone time indicates a fast transition between exercise zones, demonstrating his overall fitness level. However, there are a few areas where Alan could focus on to improve his overall rank and time.

Segments to Improve:

Based on Alan's performance, he could benefit from specific training to improve his strength and stamina during sled push, sled pull, farmers carry, and wall balls segments. These exercises are intense and require more than just running speed. They demand power, strength, and endurance.

  • Sled Push and Pull: Alan's time on these tasks was significantly slower than the average. To improve, he should incorporate more strength and power training in his routine. Exercises like squats, deadlifts, and lunges can help build lower body strength. Emphasis on form correction is important during these exercises. Incorporating plyometric exercises like box jumps can enhance power.
  • Farmers Carry: This task requires a strong grip and core. Alan can enhance his performance by including grip strengthening exercises using tools like grippers or even a simple exercise like towel hangs. Core exercises like planks, Russian twists, and dead bugs can help improve stability during the task.
  • Wall Balls: This was the segment where Alan lost the most time. Wall balls require a combination of strength, power, and cardio. To improve, Alan could include more high-intensity interval training (HIIT) workouts in his routine. These workouts can help improve cardiovascular endurance and power. Squat and throw techniques should also be practiced to improve form and efficiency during the task.

Race Strategies:

Considering Alan's strengths and areas of improvement, the following strategies could be adopted:

  • Maintain the initial pace: Alan should continue to start his races at a faster pace as he has been, but he should ensure that he is not exhausting himself early on. The key is to find a balance between speed and endurance.
  • Focus on transitions: Alan should continue to work on his transition speed between exercise zones. This includes both physical transition as well as mental preparation for the next task.
  • Work on strength segments: Given his performance, Alan should focus more on the strength segments of the race. This doesn't mean neglecting his running training, but incorporating more strength and power workouts into his routine.
  • Post-exercise recovery: Alan should also focus on his recovery strategies post-race. This includes proper nutrition, stretching, and rest. This will ensure he is ready for the next race and reduce the risk of injury.
Similar Athletes
Merklinger Ender 2019 Karlsruhe 01:45:29
Casey Tyler 2024 Anaheim 01:44:53
Spinderk Goran 2024 Melbourne 01:45:01
Kusk Daniel 2024 Malaga 01:45:02
Kusk Daniel 2024 Copenhagen 01:45:02
Morrison Richard 2024 Sports Direct HYROX London 01:44:48
Thomschke Andreas 2018 Essen 01:45:41
Garnier Nicolas 2024 Marseille 01:44:56
Gonzales Jd 2022 Dallas 01:45:14
Lin Ricky 2023 Singapore 01:45:25

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