Season 23/24 2024 Turin (1314) HYROX (1131) Men (819) Carragher John

Carragher John Hyrox Result

Dive into this athlete’s performance at 2024 Turin 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

GBR GBR Flag Men 40-44 #105007 01:23:29 43rd in AG | Top 35.5% 286th | Top 34.9%
-03:57
37:46
Run Total
-00:29
04:43
Avg. Lap
-00:10
04:18
Best Lap
+02:35
37:49
Workout Total
+00:19
04:43
Avg. Workout
+01:26
07:59
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 Carragher John'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 Carragher John'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 Carragher John'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 Carragher John'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 05:05. Check the detail of the improvement plan below.

01:29 Potential Improvement 29.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:29 07:19 to 05:50 29.2%
Sandbag Lunges 01:12 05:52 to 04:40 23.6%
Farmers Carry 01:08 03:07 to 01:59 22.3%
Burpees Broad Jump 00:59 05:47 to 04:48 19.3%
Sled Push 00:17 02:54 to 02:37 5.6%
Ski Erg 00:00 04:00 to 04:00 0.0%
Sled Pull 00:00 04:11 to 04:11 0.0%
Rowing 00:00 04:39 to 04:39 0.0%
Run Total 00:00 37:46 to 37:46 0.0%

Splits Time

Carragher John Perfect Race
Splits Total Average Total
Running 1 04:54 00:00 04:31 +00:23 00:00 +00:00
Ski Erg 04:00 04:54 04:24 -00:24 04:31 +00:23
Running 2 04:18 08:54 04:52 -00:34 08:55 -00:01
Sled Push 02:54 13:12 02:51 +00:03 13:47 -00:35
Running 3 04:48 16:06 05:17 -00:29 16:38 -00:32
Sled Pull 04:11 20:54 04:47 -00:36 21:55 -01:01
Running 4 04:49 25:05 05:15 -00:26 26:42 -01:37
Burpees Broad Jump 05:47 29:54 05:05 +00:42 31:57 -02:03
Running 5 04:35 35:41 05:25 -00:50 37:02 -01:21
Rowing 04:39 40:16 04:46 -00:07 42:27 -02:11
Running 6 04:34 44:55 05:17 -00:43 47:13 -02:18
Farmers Carry 03:07 49:29 02:08 +00:59 52:30 -03:01
Running 7 04:42 52:36 05:16 -00:34 54:38 -02:02
Sandbag Lunges 05:52 57:18 04:56 +00:56 59:54 -02:36
Running 8 05:09 01:03:10 05:49 -00:40 01:04:50 -01:40
Wall Balls 07:19 01:08:19 06:17 +01:02 01:10:39 -02:20
Roxzone 07:59 01:23:29 06:33 +01:26 01:23:29
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

John Carragher demonstrated a commendable performance in the 2024 Turin HYROX, placing in the top 25% of both the overall and age group categories. Notably, his total running time was 02:42 faster than average, indicating a strong runner profile. However, his pacing in the initial running segment was slower, suggesting a cautious start that may have impacted his overall momentum. The significant areas for improvement include transition times in the Roxzone and performance in strength-focused exercises like Burpees Broad Jump, Wall Balls, and Sandbag Lunges. John's ability to outperform in running and certain exercise segments like the Ski Erg and Sled Pull highlights a hybrid athlete potential, albeit with a need to balance strength training more effectively.

Segments to Improve:

  • Roxzone: To enhance transition times, focus on developing overall fitness through high-intensity interval training (HIIT) that mimics race conditions, including quick transitions between exercises. Additionally, practicing specific transition drills, where John swiftly moves from one exercise to the next, can minimize downtime and improve his Roxzone performance.
  • Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric exercises like box jumps, and burpees with an added jump at the end can improve explosiveness. Also, focusing on form, such as landing softly and maintaining a steady pace, can help conserve energy and improve time.
  • Wall Balls: For improvement in Wall Balls, incorporating wall ball shots into circuit training with a focus on squat depth and driving through the legs can be beneficial. Additionally, working on shoulder and core strength through exercises like overhead presses and planks will enhance the ability to sustain performance in this segment.
  • Sandbag Lunges: To improve in this area, strengthening the lower body through lunges, squats, and deadlifts with progressive overload will be key. Practicing lunges with weighted bags similar to competition weight can also acclimate John to the specific demands of this segment.
  • Farmers Carry: Grip strength and endurance are crucial for this segment. Incorporating grip-strengthening exercises, such as dead hangs and farmer’s walk with increasing durations and weights, will directly impact performance. Core stabilization exercises will also support better posture and endurance throughout the carry.

Race Strategies:

  • Pacing: Given John's initial pacing in Running 1, adopting a slightly more aggressive start could leverage his running strengths while ensuring he does not burn out. Regular time trials in training can help find an optimal pace that balances speed and endurance across segments.
  • Strength-Running Balance: As a runner, John should focus more on strength training without neglecting his running prowess. Incorporating at least two strength-focused sessions per week that target his weaker segments can create a more balanced athlete profile.
  • Transitions: Practicing quick transitions between running and strength exercises in training will help reduce Roxzone times. Setting up mock courses that mimic the race layout can acclimate John to faster switches, minimizing wasted time.
  • Recovery and Endurance: Implementing active recovery sessions and endurance training can help improve overall stamina, ensuring that John maintains his performance throughout the race. Techniques such as tempo runs, long-distance jogs at a moderate pace, and recovery strategies like foam rolling and stretching will be beneficial.

By addressing these areas with focused training and strategic race planning, John Carragher has the potential to significantly improve his performance in future HYROX races.

Similar Athletes
Ben Tovim Meir 2023 Hong Kong 01:23:10
Van Vilsteren Dillan 2024 Amsterdam 01:23:08
Whiteside Mathew 2024 Glasgow 01:23:03
Amiel Eric 2022 Basel 01:23:33
Hodgson Lee 2024 Madrid 01:23:02
Garcia Dennis 2023 Houston 01:23:10
Rodriguez William 2023 Malaga 01:22:59
Horsewell Lewis 2024 Sports Direct HYROX London 01:23:07
Salucci Stefano 2024 Gdansk 01:23:28
Flory Régis 2024 Karlsruhe 01:23:57

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