Ross Connor
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.
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 Ross Connor'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 Ross Connor'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 Ross Connor'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 Ross Connor'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
05:41.
Check the detail of the improvement plan below.
01:39
Potential Improvement
29.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Connor Ross displayed a commendable performance at the 2024 Dublin HYROX race. His overall time was 01:40:30, which puts him in the top 55% of all athletes and top 54% in his age group of 25-29. His total running time was 00:48:58, which is 13 seconds faster than the average time, indicating a good running profile. Particularly noteworthy is his performance in the Roxzone, where his time of 00:05:32 was considerably faster than the average time, indicating a good level of overall fitness and a quick transition time. However, there were some segments where he was slower than average, particularly towards the end of the race, suggesting that he might have started the race too fast and tired out towards the end. Therefore, pacing is an area he needs to improve upon.
Segments to Improve:
- Wall Balls: With a time of 00:09:27, which is 01:12 slower than average, this is an area for improvement. To improve performance in this area, Connor could incorporate more functional fitness exercises into his training such as squats, push-ups and lunges. Additionally, he could also try to increase his explosive power through plyometric exercises.
- Sandbag Lunges: His time was 00:07:42, which is 01:26 slower than average. To improve his performance, he should focus on increasing his lower body strength and endurance. Weighted lunges and squats, as well as hill sprints, could be beneficial for this.
- Run Total: Despite his overall good running time, there were several running segments where he was slower than average. This suggests a potential issue with pacing. High-intensity interval training (HIIT) could help improve his endurance and speed. Also, practicing pacing during training runs could be beneficial.
- Sled Push: His time here was 00:04:12, 48 seconds slower than average. This is an indication of a need to improve lower body strength. Weight lifting exercises like deadlifts and squats could help in this area.
Race Strategies:
Connor should aim to pace himself more effectively throughout the race to prevent fatigue towards the end. Starting off at a slightly slower pace and gradually increasing it could help maintain his energy levels. He should also focus on transitioning smoothly between segments to minimize time lost. Additionally, practicing the specific exercises that make up the segments (wall balls, sandbag lunges, running, sled push) under race-like conditions could help him to improve his performance on the day of the race.
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