Hudson Darragh
Performance Analysis
Dive into this athlete’s performance at 2024 Hong Kong 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 Hudson Darragh'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 Hudson Darragh'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 Hudson Darragh'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 Hudson Darragh'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
07:11.
Check the detail of the improvement plan below.
03:29
Potential Improvement
48.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Hey Darragh! First off, a huge shoutout for finishing in the top 25% of over 2,700 athletes! That’s some serious grit right there. Your overall time of 01:41:54 is a solid achievement, especially with your total running time of 00:44:38, which is 5:23 faster than average. Clearly, you’ve got the running chops to back it up! 🏃♂️💨
However, you might want to take a closer look at your pacing strategy. You kicked off with a fast start during Running 1, but it looks like that energy didn’t quite carry through to the later running segments. For a guy crushing those running splits, it seems like you need to focus more on your strength segments. Your performance in the Ski Erg and Sled Pull, along with Burpees Broad Jump and Wall Balls, shows there’s room to build that power. Time to make those muscles work as hard as your legs do! 💪
Segments to Improve
Alright, let’s break down those segments that need a little love:
- Burpees Broad Jump (00:10:07 - 99th Percentile): This segment was a serious time sink. To improve, focus on efficiency. Try practicing burpee variations with a focus on explosive power, like tuck jumps, to get that vertical leap and switch to the broad jump seamlessly. Aim for 3 sessions a week, starting with 10-15 reps, and gradually increase the intensity!
- Wall Balls (00:09:48 - 83rd Percentile): Your wall balls need some TLC. Work on your squat depth and throw mechanics. Incorporate wall ball drills into your routine, focusing on rhythmic breathing to maintain pace. Try sets of 20 reps with a light ball to master form before moving to heavier weights.
- Sled Pull (00:06:40 - 73rd Percentile): This one’s all about building that posterior chain strength. Add in more sled pulls or resistance band exercises to strengthen your back and legs. Include both high-rep sled drags and heavier, lower-rep pulls to build endurance and explosive power.
- Roxzone (00:08:49 - 51st Percentile): Your transition time is almost like taking a coffee break—let’s speed that up! Work on quick changes between exercises. Practice drills that incorporate fast transitions, like circuit training, where you move quickly between different stations.
- Sandbag Lunges (00:06:40 - 65th Percentile): Try to incorporate more unilateral movements in your training. Single-leg deadlifts and Bulgarian split squats will strengthen your legs and improve your balance. Aim for sets of 10 on each leg, and don’t forget to keep your core tight!
- Rowing (00:05:29 - 82nd Percentile): Focus on your stroke technique, and consider interval training on the rower to build endurance. Start with 30-second sprints followed by a minute of slow rowing, gradually increasing the intensity.
- Ski Erg (00:04:57 - 82nd Percentile): This is another area for improvement. Work on your upper body power and endurance. Incorporate heavy cable pulls or resistance band rows into your routine. Aim for 2-3 sessions a week focusing on explosive pulling movements.
Race Strategies
For your next race, let’s implement some killer strategies:
- Pacing: Start strong but maintain control. Don’t blow your load in the first lap. Finding a sustainable pace early on will help you maintain energy for those tougher segments.
- Transition Practice: Before the race, set up mock transitions to practice moving quickly from one exercise to another. The more you practice, the more natural it will feel during the race.
- Hydration & Nutrition: Make sure to fuel properly before and during the race. A good pre-race meal and hydration strategy can help keep your energy levels up!
- Mindset: Visualize your race strategy. Picture yourself crushing those transitions and powering through the tough segments. As they say, “Whether you think you can or you think you can’t, you’re right.”
Conclusion
Overall, Darragh, you’ve got the running skills to compete with the best, but we need to work on that strength and efficiency to really take it to the next level. Remember, improvement is like a burpee; it might feel tough at first, but the results will be worth it! Keep pushing, stay focused, and you’ll be smashing your goals in no time. 💥
Believe in yourself, and remember—“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Now let’s get to work on those segments and prepare to dominate the next race! 💪🏆
Keep grinding, Darragh! The Rox-Coach is here for you!
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