Nolan Dean Hyrox Result

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.

Performance Highlights

IRL Flag Nolan Dean Men 30-34 #164035 01:10:26 48th in AG | Top 12.1% 181st | Top 10.3%
+00:23
36:06
Run Total
+00:04
04:31
Avg. Lap
-00:20
03:36
Best Lap
+01:09
30:54
Workout Total
+00:08
03:51
Avg. Workout
-01:28
03:30
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

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 05:36. Check the detail of the improvement plan below.

01:45 Potential Improvement 31.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
BBJ 01:45 (From 05:11 to 03:26) 31.3%
Run Total 01:35 (From 36:06 to 34:31) 28.3%
Wall Balls 00:55 (From 05:22 to 04:27) 16.4%
Farmers Carry 00:31 (From 02:06 to 01:35) 9.2%
Sled Push 00:19 (From 02:18 to 01:59) 5.7%
Sandbag Lunges 00:14 (From 03:51 to 03:37) 4.2%
Ski Erg 00:10 (From 04:12 to 04:02) 3.0%
Sled Pull 00:07 (From 03:35 to 03:28) 2.1%
Rowing 00:00 (From 04:19 to 04:19) 0.0%

Splits Time

Nolan Dean Perfect Race
Splits Total Average Total
Running 1 02:54 00:00 03:57 -01:03 00:00 +00:00
Ski Erg 04:12 02:54 04:11 +00:01 03:57 -01:03
Running 2 04:49 07:06 04:14 +00:35 08:08 -01:02
Sled Push 02:18 11:55 02:25 -00:07 12:22 -00:27
Running 3 04:54 14:13 04:31 +00:23 14:47 -00:34
Sled Pull 03:35 19:07 03:57 -00:22 19:18 -00:11
Running 4 05:09 22:42 04:30 +00:39 23:15 -00:33
Burpees Broad Jump 05:11 27:51 03:58 +01:13 27:45 +00:06
Running 5 04:55 33:02 04:37 +00:18 31:43 +01:19
Rowing 04:19 37:57 04:27 -00:08 36:20 +01:37
Running 6 04:59 42:16 04:32 +00:27 40:47 +01:29
Farmers Carry 02:06 47:15 01:48 +00:18 45:19 +01:56
Running 7 04:53 49:21 04:32 +00:21 47:07 +02:14
Sandbag Lunges 03:51 54:14 04:00 -00:09 51:39 +02:35
Running 8 03:36 58:05 04:50 -01:14 55:39 +02:26
Wall Balls 05:22 01:01:41 04:59 +00:23 01:00:29 +01:12
Roxzone 03:30 01:10:26 04:58 -01:28 01:10:26
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dean Nolan displayed a commendable performance in the 2024 HYROX Dublin competition, finishing in the top 6% of all athletes and the top 8% in his age group (30-34). Despite an overall strong performance, Dean's total running time was slightly below average by 10 seconds, indicating a need to focus on improving running stamina and speed. In contrast, his roxzone time was impressive, with a time 01:20 faster than average, placing him in the 4th percentile rank. This suggests that Dean has excellent fitness levels and transitions swiftly between exercise zones. Furthermore, Dean started the race particularly strong, with his first running segment 01:00 faster than average.

Segments to Improve:

  • Burpees Broad Jump: Dean's performance in this segment was below average, with a time 01:15 slower than the average. To improve, Dean could incorporate more plyometric training into his routine, focusing on exercises like box jumps and broad jumps. This will help to increase his power and explosiveness which are crucial for this segment.
  • Run Total: Dean's total running time was 01:23 slower than the 25th percentile. Interval training could be beneficial in improving Dean's running speed and endurance. He should focus on incorporating high-intensity interval training (HIIT) runs and tempo runs into his training program. Additionally, hill sprints could also improve running strength and power.
  • Wall Balls: Dean was slower in this segment by 57 seconds compared to the 25th percentile. He could benefit from strengthening his lower body and core, which are essential for the squat and throw movement in wall balls. Squats, lunges, and core exercises like planks and Russian twists could be beneficial.
  • Farmers Carry: Dean's performance in this segment was slower by 29 seconds compared to the 25th percentile. To improve his time in this segment, Dean should focus on grip strength exercises. Deadlifts, pull-ups, and farmer's walk with heavier weights could help improve his grip strength and overall performance in this segment.

Race Strategies:

Dean should aim to maintain a steady pace throughout the race to conserve energy for the more challenging segments. While his quick start in the first running segment is impressive, it may lead to early exhaustion affecting the later stages of the race. Therefore, a more balanced approach to pacing may be beneficial. Furthermore, Dean should continue working on his transitions between exercises to maintain his excellent roxzone times. Lastly, focusing on form and technique during strength training exercises can aid in improving his performance in the Wall Balls and Farmers Carry 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
Similar Athletes
Johnson Luke 2023 Dubai 01:10:47
Fletcher Nathan 2024 Birmingham 01:10:06
Ristimaki Matias 2024 Rotterdam 01:09:59
Docherty Alex 2024 London 01:10:48
Smith Ben 2023 Birmingham 01:10:28
Dowson Alexander 2024 Rimini 01:10:00
Gomez Pliego Francisco Javier 2024 Manchester 01:10:28
Dehlinger Florian 2024 Hamburg 01:10:24
Heijmans Mats 2023 Amsterdam 01:10:54
Kirchmayer Matthias 2024 Karlsruhe 01:10:11

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dublin Nolan Dean 01:19:57
2024 Madrid Nolan Dean, Kenny Anna 01:11:33
2024 Malaga Brady Philip, Nolan Dean 59:20
2024 Dublin Nolan Dean, Doyle Nikita 01:12:09

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