Season 23/24 2023 Dublin (1305) HYROX (1137) Men (774) Brosnan Alan

Brosnan Alan Hyrox Result

Dive into this athlete’s performance at 2023 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 40-44 #101037 01:18:37 15th in AG | Top 11.4% 92nd | Top 11.9%
+01:39
41:14
Run Total
+00:13
05:09
Avg. Lap
-01:21
02:58
Best Lap
-00:13
32:54
Workout Total
-00:02
04:06
Avg. Workout
-01:24
04:33
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 Brosnan 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 Brosnan 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 Brosnan 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 Brosnan 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 05:16. Check the detail of the improvement plan below.

02:56 Potential Improvement 55.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:56 41:14 to 38:18 55.7%
Sled Push 00:47 03:09 to 02:22 14.9%
Wall Balls 00:37 05:51 to 05:14 11.7%
Sled Pull 00:36 04:40 to 04:04 11.4%
Farmers Carry 00:12 02:01 to 01:49 3.8%
Sandbag Lunges 00:05 04:19 to 04:14 1.6%
Burpees Broad Jump 00:03 04:17 to 04:14 0.9%
Ski Erg 00:00 04:13 to 04:13 0.0%
Rowing 00:00 04:24 to 04:24 0.0%

Splits Time

Brosnan Alan Perfect Race
Splits Total Average Total
Running 1 02:58 00:00 04:19 -01:21 00:00 +00:00
Ski Erg 04:13 02:58 04:20 -00:07 04:19 -01:21
Running 2 05:03 07:11 04:38 +00:25 08:39 -01:28
Sled Push 03:09 12:14 02:40 +00:29 13:17 -01:03
Running 3 05:05 15:23 05:01 +00:04 15:57 -00:34
Sled Pull 04:40 20:28 04:27 +00:13 20:58 -00:30
Running 4 05:05 25:08 04:59 +00:06 25:25 -00:17
Burpees Broad Jump 04:17 30:13 04:39 -00:22 30:24 -00:11
Running 5 05:27 34:30 05:08 +00:19 35:03 -00:33
Rowing 04:24 39:57 04:39 -00:15 40:11 -00:14
Running 6 07:02 44:21 05:01 +02:01 44:50 -00:29
Farmers Carry 02:01 51:23 02:01 +00:00 49:51 +01:32
Running 7 05:18 53:24 05:00 +00:18 51:52 +01:32
Sandbag Lunges 04:19 58:42 04:35 -00:16 56:52 +01:50
Running 8 05:19 01:03:01 05:27 -00:08 01:01:27 +01:34
Wall Balls 05:51 01:08:20 05:46 +00:05 01:06:54 +01:26
Roxzone 04:33 01:18:37 05:57 -01:24 01:18:37
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Alan Brosnan had a strong performance in the 2023 Dublin Hyrox race, finishing in the top 8% overall and top 7% in his age group. He demonstrated good overall fitness and athleticism, with several splits that were faster than the average for his finish time. However, there are areas for improvement, particularly in his running segments, where he lost time compared to the average.

Segments to Improve


1. Running 6:
Alan's time of 00:07:02 for this segment was 02:01 slower than the average. To improve his performance in this segment, Alan should focus on increasing his running endurance. Incorporating longer distance runs into his training routine will help him build the necessary stamina to maintain a faster pace throughout the race. Additionally, interval training can help improve his speed and overall running efficiency.

2. Running 2:
Alan's time of 00:05:03 for this segment was 00:27 slower than the average. To improve his performance in this segment, Alan should focus on his running technique and speed. Utilizing drills such as high knees, butt kicks, and strides can help improve his running form and increase his speed. Incorporating hill sprints and interval training can also help improve his running speed and power.

3. Running 5:
Alan's time of 00:05:27 for this segment was 00:20 slower than the average. To improve his performance in this segment, Alan should focus on his running endurance and speed. Incorporating longer distance runs and interval training into his training routine will help him build the necessary stamina and speed to maintain a faster pace throughout the race.

4. Running 7:
Alan's time of 00:05:18 for this segment was 00:18 slower than the average. To improve his performance in this segment, Alan should focus on his running endurance and speed. Incorporating longer distance runs and interval training into his training routine will help him build the necessary stamina and speed to maintain a faster pace throughout the race.

Strategies


- Pacing: Alan should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out later in the race. Additionally, he should pay attention to his split times and adjust his pace accordingly to ensure he is on track to meet his goals.

- Transition Time: Alan should work on improving his transition time between exercises. This can be achieved through practicing efficient movement patterns and minimizing rest periods during transitions. Incorporating specific drills and exercises that simulate the transitions in the race can help improve his overall efficiency.

- Strength Training: Alan should continue to focus on strength training to improve his overall performance. This can include exercises such as squats, deadlifts, lunges, and kettlebell swings to enhance his overall strength and power.

- Running Training: Alan should incorporate a variety of running workouts into his training routine. This can include long-distance runs, interval training, hill sprints, and tempo runs to improve his running endurance and speed.

- Recovery: Adequate rest and recovery are essential for optimal performance. Alan should prioritize rest days and incorporate recovery methods such as foam rolling, stretching, and proper nutrition to enhance his recovery and prevent injury.

In conclusion, Alan Brosnan had a strong performance in the 2023 Dublin Hyrox race, but there are areas for improvement, particularly in his running segments. By focusing on specific training strategies and techniques, such as improving running endurance, speed, and transition efficiency, Alan can enhance his overall performance and continue to excel 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
Similar Athletes
Harris Liam 2024 Birmingham 01:18:11
Martin Carlos 2024 Madrid 01:19:04
Halus Woll Benedikt 2024 Berlin 01:19:07
Smith Cam 2024 Birmingham 01:18:54
Van De Laar Tom 2023 Amsterdam 01:18:53
Lidzbarski Kevin 2024 Hamburg 01:18:13
Mcgregor Alex 2024 Sydney 01:18:23
Clair Mark 2023 Birmingham 01:18:42
Kooijman Ron 2024 Rotterdam 01:18:55
MassonTecher Quentin 2024 Bordeaux 01:18:45

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Dublin 01:07:20
2024 Madrid 01:16:41
2024 Amsterdam 01:11:17

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