Whelan Pa 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.

Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Whelan Pa

IRL IRL Flag Men 40-44 #123028 01:29:22 197th in AG | Top 64.2% 1141st | Top 64.9%

Performance Highlights

-01:56
42:15
Run Total
-00:13
05:17
Avg. Lap
-00:21
04:22
Best Lap
+04:02
41:55
Workout Total
+00:30
05:14
Avg. Workout
-02:05
05:17
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

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 Whelan Pa'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 Whelan Pa'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 Whelan Pa'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 Whelan Pa'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 06:21. Check the detail of the improvement plan below.

03:52 Potential Improvement 60.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 03:52 09:01 to 05:09 60.9%
Wall Balls 01:22 07:52 to 06:30 21.5%
Burpees Broad Jump 00:34 05:58 to 05:24 8.9%
Rowing 00:19 05:09 to 04:50 5.0%
Sled Push 00:14 03:07 to 02:53 3.7%
Ski Erg 00:00 04:12 to 04:12 0.0%
Sled Pull 00:00 04:29 to 04:29 0.0%
Farmers Carry 00:00 02:07 to 02:07 0.0%
Run Total 00:00 42:15 to 42:15 0.0%

Splits Time

Whelan Pa Perfect Race
Splits Total Average Total
Running 1 03:00 00:00 04:47 -01:47 00:00 +00:00
Ski Erg 04:12 03:00 04:30 -00:18 04:47 -01:47
Running 2 05:14 07:12 05:06 +00:08 09:17 -02:05
Sled Push 03:07 12:26 03:02 +00:05 14:23 -01:57
Running 3 05:31 15:33 05:34 -00:03 17:25 -01:52
Sled Pull 04:29 21:04 05:12 -00:43 22:59 -01:55
Running 4 05:34 25:33 05:33 +00:01 28:11 -02:38
Burpees Broad Jump 05:58 31:07 05:42 +00:16 33:44 -02:37
Running 5 07:12 37:05 05:44 +01:28 39:26 -02:21
Rowing 05:09 44:17 04:53 +00:16 45:10 -00:53
Running 6 05:39 49:26 05:34 +00:05 50:03 -00:37
Farmers Carry 02:07 55:05 02:17 -00:10 55:37 -00:32
Running 7 05:46 57:12 05:34 +00:12 57:54 -00:42
Sandbag Lunges 09:01 01:02:58 05:24 +03:37 01:03:28 -00:30
Running 8 04:22 01:11:59 06:15 -01:53 01:08:52 +03:07
Wall Balls 07:52 01:16:21 06:53 +00:59 01:15:07 +01:14
Roxzone 05:17 01:29:22 07:22 -02:05 01:29:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Pa Whelan's performance in the 2024 Dublin HYROX race was commendable, ranking in the top 42% overall and the top 41% in his age group. His overall time was 01:29:22, displaying considerable endurance. Impressively, his total running time was 00:42:15, which is 02:07 faster than the average, indicating a strong running profile. The roxzone time was also faster than average reflecting good fitness level and efficient transitions. His pacing was also well managed as he started faster than average in the first segment but kept a consistent pace afterwards. However, there were certain areas, particularly strength-based segments, that require improvement to enhance his performance.

Segments to Improve

  • Sandbag Lunges: This was the segment with the most potential for improvement. He finished this section 03:38 slower than average. Pa should consider incorporating functional strength exercises, specifically focusing on lower body strength and endurance, into his training regime. Lunge variations, squats, and deadlifts could all be beneficial. In addition, practicing the actual movement of sandbag lunges with gradually increasing weight can help improve performance in this segment.
  • Wall Balls: He finished this section 01:01 slower than average. To improve in this area, Pa should focus on explosive strength training, with exercises such as kettlebell swings, thrusters, and medicine ball training. Practicing the wall ball movement with a suitable weight and focusing on form and technique can also help improve efficiency and speed.
  • Burpees Broad Jump: He completed this section 00:19 slower than average. To improve, he should focus on plyometric training, which can help increase power and speed. Exercises such as box jumps, jump squats, and of course, regular burpees can be beneficial. Additionally, incorporating short, high-intensity cardio sessions into his training can help improve his speed and recovery time.
  • Sled Push and Rowing: These segments were slightly slower than average. For the sled push, Pa should focus on developing his leg and core strength. Exercises such as squats, lunges, and planks could be beneficial. For the rowing segment, he should aim to build his upper body strength and aerobic fitness. Rowing machine intervals, pull-ups, and push-ups can help improve performance in this area.

Race Strategies

To improve his overall performance in the race, Pa should consider implementing the following strategies:

  • Monitor pacing more carefully during running segments to conserve energy for strength-based exercises.
  • Practice transitions between running and strength segments to reduce the roxzone time further.
  • Include more strength training in his routine, particularly focusing on the muscles and movements involved in the sandbag lunges and wall ball segments.
  • Consider practicing the actual race segments under race-like conditions to better prepare for the event.

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
Priebe Ondry 2024 Milan 01:28:56
HalusWoll Benedikt 2024 Vienna - European Championship 01:29:25
Wülfken Dennis 2024 Hamburg 01:29:09
Vermeulen Sven 2023 Amsterdam 01:29:26
Mckechnie Sean 2022 London 01:28:55
Bruton Sean 2024 Dublin 01:29:45
Heng Edwin 2024 Singapore 01:29:01
Tennant Adam 2023 London 01:29:06
Mcclean Owen 2024 Glasgow 01:29:49
Andersson Robert 2023 Stockholm 01:29:44

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Dublin 01:36:57

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