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 O'Hara Raymond'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 O'Hara Raymond'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 O'Hara Raymond'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 O'Hara Raymond'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
04:57.
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:
Raymond O'Hara showed a commendable performance in the 2024 Dublin HYROX event, placing in the top 42% of all athletes and top 49% in his age group. His overall time was 01:29:40. A noteworthy aspect of his performance was his strength in the strength-based exercises, where he consistently outperformed the averages, especially in the sled pull and sled push segments.
His total running time was 00:47:39, which was 03:08 slower than the average, indicating an area for improvement. Raymond started the race strong with his first running segment being 01:22 faster than average. However, as the race progressed, his pace slowed down, particularly evident in the last running segment which was 01:47 slower than average. This suggests that his pacing strategy might need adjustment to ensure a more consistent running performance throughout the race.
Segments to Improve:
Based on the splits analysis, the following areas have been identified for improvement:
Running Total: Given that Raymond's total running time was slower than the average, he could benefit from incorporating more endurance training into his routine. Intervals, long-distance runs and hill workouts can help improve stamina and pace. Also, focusing on proper running form can enhance his efficiency and speed.
Roxzone: Raymond's time in the Roxzone was 01:22 slower than average. This indicates that he may be taking longer for transitions or resting between exercises. To improve this, he could work on his overall conditioning and practice quick transitions between exercises. High-intensity interval training (HIIT) can be beneficial to boost overall fitness and transition speed.
Burpees Broad Jump: Since this segment was slower than average, incorporating plyometric exercises such as box jumps, power skips, and broad jumps can improve explosiveness and agility, which are key for this exercise.
Wall Balls: To improve his performance in this segment, Raymond could focus on strengthening his lower body and core. Squats, lunges, and kettlebell swings can be beneficial, along with practicing the wall ball exercise itself for better form and efficiency.
Race Strategies:
Going forward, Raymond should consider implementing the following strategies during the race:
Pacing Strategy: Rather than starting out fast in the initial running segments, Raymond should aim for a more consistent pace throughout the race. This can help maintain energy levels for the later stages of the race.
Transition Speed: Minimizing rest time and speeding up transitions between exercises can significantly reduce his overall time. Practicing transitions during training can help make them more efficient.
Strength Training: Given his strong performance in strength-based exercises, Raymond could leverage this as a competitive advantage by further improving his strength and power. This can be achieved through weightlifting, resistance training and specific functional exercises related to the race events.