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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
05:59.
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:
Andrew Nolan showcased a commendable performance in the 2024 Dublin Hyrox race, finishing in the top 9% of all athletes, and the top 12% in his age group. His overall time was 01:12:34, showing a significant level of fitness and endurance. His total running time of 00:36:49 was faster than the average by 00:11, indicating that his running prowess is a key strength. Andrew's best running lap was recorded at an impressive 00:03:59.
It is noteworthy that Andrew started the race off at a significantly faster pace than the average, as seen in running 1. However, his pace did slow down in subsequent running segments, suggesting that potential improvements could be made in maintaining a consistent pace throughout the race. Given that his overall running time was faster than average, Andrew seems to have a runner profile. Hence, while his running is strong, there may be room for improvement in the strength segments to ensure a more balanced performance.
Segments to Improve:
Sled Pull: With a time of 00:05:07, Andrew was 01:05 slower than average in this segment, placing him at the 95th percentile. This suggests a need to work on his pulling strength and technique. To improve, Andrew could incorporate more high-intensity sled pull training into his routine, focusing on proper body alignment and efficient pulling movements. Exercises such as the seated cable row and the barbell bent-over row could also help strengthen his back muscles, crucial for sled pulls.
Sandbag Lunges: Andrew's time in this segment was slower than average by 00:25, indicating a potential area for improvement. Including more lunge variations in his training could help, particularly those that mimic the movement of the sandbag lunges. He could also work on his lower body strength using exercises like squats, deadlifts, and leg presses.
Burpees Broad Jump: Andrew was 00:15 slower than average in this segment. To improve his performance, he could focus on plyometric training, specifically on exercises like box jumps and broad jumps. Also, he could work on the efficiency of his burpee technique, ensuring a fluid transition between the squat, push-up, and jump.
Farmers Carry: Andrew was slower by 00:22 than the average in this segment. This indicates a potential improvement in grip strength and overall stability. Regularly practicing the actual movement with increasing weights can help improve his performance. Additional exercises like deadlifts and shrugs could also enhance his strength in this area.
Race Strategies:
To better his performance in the upcoming races, Andrew could implement the following strategies:
Pacing: Although Andrew started off strong in the race, his pace seemed to slow down in subsequent segments. He could focus on maintaining a more consistent pace throughout the race, potentially conserving energy for the later, more challenging segments.
Transition Efficiency: Andrew's Roxzone time was faster than average, suggesting efficient transitions. However, he could still improve his overall fitness and transition times to minimize rest periods and maintain momentum between different segments.
Strength Training: Given his running profile, Andrew could benefit from focusing more on strength training, particularly for segments like the Sled Pull and Farmers Carry. This could help to balance his performance across all race segments.
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