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
632 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 632 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 632 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Nolan Dylan'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 Nolan Dylan'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 632 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 Nolan Dylan'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 Nolan Dylan'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
08:46.
Check the detail of the improvement plan below.
Based on 632 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Dylan Nolan had a commendable performance in the 2024 Dublin Hyrox race, finishing in the top 62% of 2696 athletes overall and top 57% in his age group. He demonstrated his strength in several segments, particularly in the Wall Balls and Sandbag Lunges, where he finished faster than average. However, his performance in the running segments was below average, suggesting that he might be more adept at strength-based exercises than endurance ones. His pacing strategy was inconsistent as he started off significantly faster than average in the first running segment but gradually lost momentum in the later runs. This indicates that Dylan could potentially benefit from better pacing strategies and more focused running training.
Segments to Improve
There are several segments Dylan can focus on to enhance his overall performance:
Burpees Broad Jump: Dylan's performance in this segment was significantly slower than average. To improve, he could incorporate plyometric training routines, such as box jumps and squat jumps, into his fitness schedule. This would help build explosive power and speed, which are crucial for the Burpees Broad Jump.
Run Total: Dylan's total running time was slower than average. He could benefit from interval training, which alternates between high-intensity and low-intensity running. This type of training could improve his stamina and pace over the course of the race, helping him to maintain a consistent pace throughout.
Sled Pull: Dylan was slower than average in this segment. Strength training, particularly exercises targeting the lower body and core such as deadlifts and kettlebell swings, could help improve his performance here.
Rowing: Dylan's rowing time was slower than the average. He could improve his performance with rowing machine workouts, focusing on improving his stroke rate and power. Additionally, strength training focused on the back, shoulders, and arms could be beneficial.
Race Strategies
For better race performance, Dylan could implement the following strategies:
Pacing Strategy: Dylan should aim for a more even distribution of effort throughout the race. This can be achieved by managing his pace better in the early stages of the race to conserve energy for the later stages.
Strength Training: Given his strength in strength-based segments, Dylan should continue to prioritize strength training in his routine. However, he should also incorporate more endurance training to balance out his abilities.
Recovery and Transition: Focusing on efficient recovery post workout and swift transition between exercises during the race could also help improve Dylan's overall performance.