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.
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 Coffey Alan'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 Coffey Alan'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 Coffey Alan'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 Coffey Alan'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
09:23.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Alan Coffey demonstrated a commendable performance in the 2024 Dublin HYROX event. As a male competitor in the 40-44 age group, he ranked in the top 51% of all athletes and within the top 50% of his age group. His overall time was 01:35:58, with a total running time of 00:43:07, which was 04:02 faster than the average competitor. This confirms a strong running profile for Alan, as his best running lap was 00:04:25.
He had an excellent start in the race with Running 1, Ski Erg, and Sled Push segments, where he was considerably faster than the average competitor. However, there were noticeable declines in performance in the later stages, particularly in the Burpees Broad Jump and Wall Balls segments. Hence, while Alan demonstrated great endurance and speed in the initial stages, the latter part of the race seemed to present some challenges.
Segments to Improve
Wall Balls: This segment was particularly challenging for Alan, as his performance was 05:09 slower than the average competitor. To improve in this area, Alan could incorporate strength training into his regimen, focusing on the lower body and core. Squats, lunges, and medicine ball exercises can help develop the needed strength and endurance.
Burpees Broad Jump: With a time 02:18 slower than average, this is another area where Alan could improve. Training should focus on plyometric exercises to increase explosive power and agility. Burpees, box jumps, and broad jumps are recommended exercises.
Sandbag Lunges: Alan's performance was 00:39 slower than average in this segment. To improve, he should incorporate lunges with weights in his training to increase lower body strength and balance.
Sled Pull: Alan's performance was slightly below average in this segment. To improve, he could add resistance training in his routine, focusing on upper body and core strength. Pull-ups, rows, and rope climbing exercises could be beneficial.
Farmers Carry: Alan's performance was slightly slower than average in this segment. Incorporating strength training exercises such as deadlifts and squats could help improve his performance.
Race Strategies
Considering Alan's strong running profile, he should aim to maintain his excellent running pace throughout the race. However, to avoid fatigue during strength-based segments, he might consider moderating his running speed during transition periods. This strategy could help conserve energy for physically demanding exercises like wall balls and burpees broad jump.
Additionally, practicing transitions between running and exercise segments could help reduce roxzone time, further improving overall performance. Given his current roxzone time is faster than average, focusing on smooth and efficient transitions could lead to significant performance improvements.
Implementing a consistent training regimen targeting the identified weak areas can help Alan significantly improve his overall performance in future races.
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