Season 24/25 2024 Dublin (2985) HYROX (2696) Men (1758) Mc Manus Craig

Mc Manus Craig Hyrox Result

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.

Performance Highlights

IRL IRL Flag Men 30-34 #115035 01:32:23 316th in AG | Top 79.8% 1267th | Top 72.1%
-03:51
41:46
Run Total
-00:28
05:13
Avg. Lap
-00:54
03:54
Best Lap
+06:12
45:21
Workout Total
+00:47
05:40
Avg. Workout
-02:18
05:21
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 Mc Manus Craig'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 Mc Manus Craig'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 Mc Manus Craig'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 Mc Manus Craig'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 08:31. Check the detail of the improvement plan below.

03:30 Potential Improvement 41.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Farmers Carry 03:30 05:44 to 02:14 41.1%
Wall Balls 02:56 09:45 to 06:49 34.4%
Sandbag Lunges 00:57 06:18 to 05:21 11.2%
Rowing 00:35 05:29 to 04:54 6.8%
Sled Pull 00:28 05:36 to 05:08 5.5%
Sled Push 00:05 03:05 to 03:00 1.0%
Ski Erg 00:00 04:22 to 04:22 0.0%
Burpees Broad Jump 00:00 05:02 to 05:02 0.0%
Run Total 00:00 41:46 to 41:46 0.0%

Splits Time

Mc Manus Craig Perfect Race
Splits Total Average Total
Running 1 04:23 00:00 04:48 -00:25 00:00 +00:00
Ski Erg 04:22 04:23 04:33 -00:11 04:48 -00:25
Running 2 05:20 08:45 05:17 +00:03 09:21 -00:36
Sled Push 03:05 14:05 03:08 -00:03 14:38 -00:33
Running 3 05:54 17:10 05:47 +00:07 17:46 -00:36
Sled Pull 05:36 23:04 05:23 +00:13 23:33 -00:29
Running 4 05:40 28:40 05:44 -00:04 28:56 -00:16
Burpees Broad Jump 05:02 34:20 05:58 -00:56 34:40 -00:20
Running 5 05:43 39:22 05:56 -00:13 40:38 -01:16
Rowing 05:29 45:05 04:58 +00:31 46:34 -01:29
Running 6 05:18 50:34 05:47 -00:29 51:32 -00:58
Farmers Carry 05:44 55:52 02:22 +03:22 57:19 -01:27
Running 7 05:36 01:01:36 05:45 -00:09 59:41 +01:55
Sandbag Lunges 06:18 01:07:12 05:34 +00:44 01:05:26 +01:46
Running 8 03:54 01:13:30 06:31 -02:37 01:11:00 +02:30
Wall Balls 09:45 01:17:24 07:13 +02:32 01:17:31 -00:07
Roxzone 05:21 01:32:23 07:39 -02:18 01:32:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Craig Mc Manus's performance in the 2024 Dublin Hyrox event was commendable, finishing in the top 46% of the overall athletes and within the top 53% in his age group (30-34). His total running time was 00:41:46, which was 04:04 faster than the average, indicating a strong runner profile.

His pacing strategy appeared to be effective at the start, as evidenced by his faster than average times in the initial Running 1 and Ski Erg segments. He maintained a steady pace throughout, although he seemed to slow down slightly in the middle sections, particularly in the Sled Pull and Running 3 segments. However, he finished strong with an impressive 02:39 faster than average time in the Running 8 segment.

His performance in the roxzone was also noteworthy, with a time of 00:05:21, 02:13 faster than the average, suggesting efficient transitions and a good level of overall fitness.

Segments to Improve:

  • Wall Balls: Craig's performance in this segment was significantly slower than average. To improve, he should incorporate more wall ball workouts in his training regimen, focusing on coordination, accuracy, and leg power. Squats, thrusters, and medicine ball tosses could be beneficial. He should also work on his breathing technique during this high-intensity exercise.
  • Farmers Carry: This was another segment where Craig's time was significantly slower than average, indicating a possible lack of grip strength and overall endurance. Specific exercises such as deadlifts, farmer's walks, and wrist curls could help enhance his performance in this area.
  • Sandbag Lunges: Craig's performance was slower than average in the Sandbag Lunges segment. To improve, he should include more functional strength training in his routine, with a focus on lunges, squats, and other exercises that strengthen the lower body and core. Working with sandbags will also help improve his balance and stability.

Race Strategies:

Considering Craig's strengths and areas for improvement, the following race strategies can be suggested:

  • Pacing: Craig should maintain his effective pacing strategy, but work on maintaining a steady pace throughout the middle sections of the race. Incorporating interval training into his routine could help improve his endurance and ability to maintain speed over longer distances.
  • Transitions: Craig's roxzone time was better than average, but there's always room for improvement. Practicing efficient transitions between different exercises during training could help shave off valuable seconds during the race.
  • Strength Training: Given his slower times in strength-focused segments, Craig should increase his focus on functional strength training. This could help improve his overall performance and endurance during these sections of the race.
Similar Athletes
Elbers Michiel 2021 Amsterdam 01:32:36
Janka Thomas 2022 Leipzig 01:32:53
Castaño Yoel 2023 Barcelona 01:32:20
Wells Jason 2024 Hong Kong 01:32:42
Warns Aljoscha 2023 Hamburg 01:32:27
Granitz Thomas 2023 Wien 01:32:30
Larson Justin 2024 Anaheim 01:32:20
Teyssedre Jeremy 2024 Köln 01:32:14
Pumford Gavin 2023 London 01:32:22
Kelly John 2024 Madrid 01:32:04

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