Quinlan Gary
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
1000 similar athletes.
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 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 Quinlan Gary'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 Quinlan Gary'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 Quinlan Gary'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 Quinlan Gary'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
07:42.
Check the detail of the improvement plan below.
03:03
Potential Improvement
39.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Given Gary Quinlan's performance in the 2024 Dublin Hyrox race, his overall performance was impressive, particularly in the running segments where he consistently outpaced the average times. His total running time was 4 minutes and 18 seconds faster than the average, showcasing his strength in this area.
His start was particularly strong, finishing running 1 with a time that was 01:44 faster than average, landing him in the top 2% of performers for that segment. However, his performance in the strength segments varied, showing more inconsistency.
His pacing showed a good balance between speed and endurance, although he started quite fast compared to average times. This may have impacted his performance in the later stages of the race. Gary appears to have a runner profile, as his strength segments, while not particularly weak, didn't show the same level of excellence as his running segments.
Segments to Improve:
- Wall Balls: This segment was a significant area of opportunity for improvement, as Gary finished 2 minutes and 52 seconds slower than average. A focus on functional strength and endurance training could help improve this performance. Incorporating exercises like kettlebell swings, squats, and shoulder presses into his training routine might help build the required strength and endurance.
- Burpees Broad Jump: Another weak point was the Burpees Broad Jump, where he was 2 minutes and 27 seconds slower than average. Working on plyometric training, specifically broad jumps and burpee variations, could help improve speed and efficiency in this segment.
- Sled Push: Gary's Sled Push time was 1 minute and 13 seconds slower than the average. To improve this, he could incorporate more lower body strength and power training, such as weighted squats, lunges and deadlifts.
- Rowing: Rowing was another area where Gary was slower than average, by 43 seconds. Improvements here could come from specific rowing drills and overall upper body and core strength training.
Race Strategies:
Considering Gary's strong running performance, he should aim to maintain this strength while focusing on improving his performance in the strength segments. He could potentially start the race at a slightly slower pace to conserve energy for the strength segments and the later stages of the race.
During the race, focusing on efficient transitions between running and strength segments could help maintain a consistent pace and save energy. Moreover, practicing these transitions during training could help to make them more automatic and less energy-consuming on race day.
Finally, setting realistic time goals for each segment based on his training progress could help him maintain a steady pace throughout the race and avoid burning out too quickly.
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
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