Laverty Liam Hyrox Result

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.

Performance Highlights

IRL IRL Flag Men 25-29 #122020 01:12:47 11th in AG | Top 6.9% 99th | Top 9.6%
-03:35
33:21
Run Total
-00:26
04:10
Avg. Lap
-00:03
04:00
Best Lap
+03:40
34:21
Workout Total
+00:27
04:17
Avg. Workout
-00:01
05:10
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 Laverty Liam'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 Laverty Liam'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 Laverty Liam'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 Laverty Liam'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 06:29. Check the detail of the improvement plan below.

01:35 Potential Improvement 24.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:35 05:12 to 03:37 24.4%
Wall Balls 01:34 06:12 to 04:38 24.2%
Burpees Broad Jump 00:54 04:33 to 03:39 13.9%
Rowing 00:49 05:12 to 04:23 12.6%
Ski Erg 00:34 04:39 to 04:05 8.7%
Sandbag Lunges 00:27 04:14 to 03:47 6.9%
Sled Push 00:26 02:31 to 02:05 6.7%
Farmers Carry 00:10 01:48 to 01:38 2.6%
Run Total 00:00 33:21 to 33:21 0.0%

Splits Time

Laverty Liam Perfect Race
Splits Total Average Total
Running 1 04:12 00:00 04:03 +00:09 00:00 +00:00
Ski Erg 04:39 04:12 04:13 +00:26 04:03 +00:09
Running 2 04:00 08:51 04:23 -00:23 08:16 +00:35
Sled Push 02:31 12:51 02:28 +00:03 12:39 +00:12
Running 3 04:15 15:22 04:40 -00:25 15:07 +00:15
Sled Pull 05:12 19:37 04:04 +01:08 19:47 -00:10
Running 4 04:09 24:49 04:39 -00:30 23:51 +00:58
Burpees Broad Jump 04:33 28:58 04:09 +00:24 28:30 +00:28
Running 5 04:20 33:31 04:47 -00:27 32:39 +00:52
Rowing 05:12 37:51 04:31 +00:41 37:26 +00:25
Running 6 04:11 43:03 04:41 -00:30 41:57 +01:06
Farmers Carry 01:48 47:14 01:52 -00:04 46:38 +00:36
Running 7 04:06 49:02 04:40 -00:34 48:30 +00:32
Sandbag Lunges 04:14 53:08 04:09 +00:05 53:10 -00:02
Running 8 04:13 57:22 05:02 -00:49 57:19 +00:03
Wall Balls 06:12 01:01:35 05:15 +00:57 01:02:21 -00:46
Roxzone 05:10 01:12:47 05:11 -00:01 01:12:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hey Liam! First off, massive shoutout for rocking the 2024 Hong Kong Hyrox event! 🏆 An overall rank of 99 out of 2712 athletes is nothing short of impressive—you're in the top 3% of the pack, and 11th in your age group? That’s downright stellar! Your overall finish time of 01:12:47 shows you’re not just here to participate, you’re here to compete!

Now, let's talk about your running prowess. With a total running time of 00:33:21, you were 3:44 faster than average. That clearly demonstrates you’ve got the legs for it! Your best running lap of 00:04:00 is a solid indicator that you can push the pace when it counts. However, it seems like your pacing strategy could use a little fine-tuning; your first segment was a tad slower than average. Starting too fast can leave you gasping for breath later on, like trying to eat a whole pizza in one sitting—not a great idea! 🍕

Overall, you have a runner’s profile but with some work on your strength segments, especially those that didn’t quite hit the mark. Let’s dive into those segments that need some TLC!

Segments to Improve:
  • Sled Pull (00:05:12): This segment was a tough one for you, ranking in the 96th percentile. Time to get that back and grip strength up! Focus on heavy sled pulls and resistance band training. Try doing 4-5 sets of 20-30 meters with increasing weight, ensuring your form is spot on—keep your core tight and pull from your hips, not just your arms.
  • Wall Balls (00:06:12): This segment ranked 87th percentile. To improve, practice wall balls with a focus on technique. Aim for a full squat and explosive push-off to throw the ball higher. Do 5 sets of 15-20 reps, focusing on rhythm (1-2 seconds up, 1 second down) to keep your heart rate up while you work on your strength.
  • Burpees Broad Jump (00:04:33): You need to work on your explosive power and endurance here. Try a combination of burpee drills with broad jumps. Do 4 sets of 10 burpees, followed by 5 broad jumps. Rest for 60 seconds between sets. Focus on getting explosive off the ground!
  • Rowing (00:05:12): You were 100% slower than average here! Make sure your technique is dialed in. Work on interval rowing: 5 minutes at a moderate pace followed by 1 minute of all-out effort, repeating for 4 rounds. This will help improve your efficiency and power output.
  • Roxzone (00:05:10): Slower than average means either resting too long or transitions took a hit. Practice quick transitions between workouts, focusing on moving efficiently from one exercise to the next. A time trial workout that includes all segments back-to-back can help you get used to that urgency.
  • Ski Erg (00:04:39): Time to get that technique sorted! Focus on engaging your core and using your legs to drive through each stroke. Aim for 3-4 sets of 500 meters, working to maintain a consistent pace while focusing on form.
  • Sandbag Lunges (00:04:14): Work on dynamic lunges with added weight to build strength and endurance. Incorporate 4 sets of 10-15 lunges per leg, focusing on maintaining an upright torso and controlled movements.
Race Strategies:

During the race, pacing is key. Start strong but save a bit of gas for the middle segments. If you pace your runs to maintain a consistent heart rate, you’ll avoid that dreaded crash in the latter parts of the race. Remember, the goal is to finish strong, not to sprint out of the gate like a racehorse. Also, practice your transitions in training—knowing exactly where to grab your gear and how to move efficiently can shave precious seconds off your time!

Lastly, focus on your nutrition in the lead-up to the race. Proper hydration and fueling your body with the right nutrients will keep your energy levels up. Think of your body as a high-performance car; you wouldn’t put low-grade fuel in a Ferrari, would you? 🏎️

Conclusion:

Liam, you’ve got a solid foundation to build on, and with the right focus on those segments that need improvement, you’ll be able to elevate your game even further! Remember, “Success is the sum of small efforts, repeated day in and day out.” So keep grinding, stay consistent, and soon we’ll be talking about how you’ve crushed those personal bests! 💥

Keep that spirit alive, and let’s get to work! The Rox-Coach is here to help you turn those weaknesses into strengths. Let’s go! 💪

Similar Athletes
Mead Stuart 2024 Manchester 01:12:25
Rindos Justin 2023 Chicago 01:12:29
Barker Chris 2022 Birmingham 01:13:11
Sarsfield Leigh 2024 Manchester 01:12:43
Merchant Sean 2024 Stockholm 01:13:03
Friadt Thomas 2024 Vienna - European Championship 01:12:52
Solis Danny 2024 Chicago Navy Pier 01:13:11
Farelo Maestre Jesus Manuel 2024 Madrid 01:12:27
Calisto Kiefer 2022 Chicago 01:13:12
Munnelly Niall 2024 Dublin 01:13:07

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