Donnelly Niall Hyrox Result

Dive into this athlete’s performance at 2024 Milan 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 476 similar athletes.

Performance Highlights

IRL IRL Flag Men 25-29 #201024 01:10:56 7th in AG | Top 11.3% 28th | Top 9.3%
-01:47
32:41
Run Total
-00:13
04:05
Avg. Lap
-00:22
03:21
Best Lap
+01:18
32:59
Workout Total
+00:10
04:07
Avg. Workout
+00:35
05:22
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 Pro 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 476 athletes with similar finish time in Hyrox Pro 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 476 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Donnelly Niall'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 Donnelly Niall'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 476 athletes with similar finish time in Hyrox Pro 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 Donnelly Niall'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 Pro 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 Donnelly Niall'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 04:02. Check the detail of the improvement plan below.

01:01 Potential Improvement 25.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:01 05:31 to 04:30 25.2%
Burpees Broad Jump 00:55 04:05 to 03:10 22.7%
Wall Balls 00:37 05:38 to 05:01 15.3%
Sled Push 00:29 03:11 to 02:42 12.0%
Farmers Carry 00:29 02:10 to 01:41 12.0%
Sandbag Lunges 00:18 04:10 to 03:52 7.4%
Rowing 00:13 04:26 to 04:13 5.4%
Ski Erg 00:00 03:48 to 03:48 0.0%
Run Total 00:00 32:41 to 32:41 0.0%

Splits Time

Donnelly Niall Perfect Race
Splits Total Average Total
Running 1 04:59 00:00 03:43 +01:16 00:00 +00:00
Ski Erg 03:48 04:59 04:02 -00:14 03:43 +01:16
Running 2 03:59 08:47 04:02 -00:03 07:45 +01:02
Sled Push 03:11 12:46 03:06 +00:05 11:47 +00:59
Running 3 04:11 15:57 04:21 -00:10 14:53 +01:04
Sled Pull 05:31 20:08 04:58 +00:33 19:14 +00:54
Running 4 04:05 25:39 04:23 -00:18 24:12 +01:27
Burpees Broad Jump 04:05 29:44 03:33 +00:32 28:35 +01:09
Running 5 04:13 33:49 04:26 -00:13 32:08 +01:41
Rowing 04:26 38:02 04:18 +00:08 36:34 +01:28
Running 6 04:01 42:28 04:23 -00:22 40:52 +01:36
Farmers Carry 02:10 46:29 01:54 +00:16 45:15 +01:14
Running 7 03:56 48:39 04:26 -00:30 47:09 +01:30
Sandbag Lunges 04:10 52:35 04:11 -00:01 51:35 +01:00
Running 8 03:21 56:45 04:44 -01:23 55:46 +00:59
Wall Balls 05:38 01:00:06 05:39 -00:01 01:00:30 -00:24
Roxzone 05:22 01:10:56 04:47 +00:35 01:10:56
Based on 476 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Niall Donnelly delivered a commendable performance in the 2024 Milan HYROX race, ranking 28th overall and 7th in his age group. His total running time was faster than average by 2 minutes and 1 second, indicating a strong runner profile. However, his slower start in Running 1 suggests he began the race somewhat cautiously or may have struggled to find his rhythm initially. As the race progressed, he demonstrated significant gains in running speed, particularly in Running 8, where he led the field. This reflects an ability to maintain and even increase pace as the race goes on, underscoring his strong endurance and running capability.

Segments to Improve

  • Roxzone: Time spent in the roxzone was 49 seconds slower than average, indicating potential losses during transitions. Training strategies: Improve overall fitness with circuit training that simulates race conditions, emphasizing quick transitions between exercises. Practice mock races to enhance efficiency in transitions.
  • Sled Pull: This segment was 33 seconds slower than average. Training strategies: Focus on strengthening the posterior chain, including exercises like deadlifts and bent-over rows. Incorporate sled pull variations with different resistance levels to enhance pulling power and technique.
  • Burpees Broad Jump: He was 36 seconds slower here. Training strategies: Incorporate plyometric exercises such as box jumps and burpees to improve explosive power. Practice the full sequence under fatigue to mimic race conditions.
  • Farmers Carry: 15 seconds slower than average. Training strategies: Improve grip strength and core stability with loaded carries, such as farmers walks and suitcase carries, focusing on posture and breathing techniques.

Race Strategies

  • Start with a balanced pace: Avoid starting too slow by finding a comfortable but challenging pace early on to prevent losing initial momentum.
  • Optimize transitions: Train specifically for efficient transitions between segments, reducing time in the roxzone. This can be achieved by practicing quick gear changes and maintaining focus and composure between exercises.
  • Focus on compromised running: Incorporate training runs immediately after strength exercises to simulate race conditions, enhancing the ability to maintain speed after demanding segments.
  • Plan energy expenditure: Develop a strategy for energy conservation, ensuring that bursts of speed are reserved for key segments where time can be gained significantly.

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 Pro Men
Similar Athletes
Reimann Herkules 2024 Frankfurt 01:11:02
Wilkie Thomas 2023 Birmingham 01:11:03
Crewe George 2024 Turin 01:10:27
Hamilton John 2023 Dallas 01:10:34
Redaoui Mohamed 2024 Malaga 01:10:28
Nangle Joe 2024 Dublin 01:10:59
Salas Ortega Pablo 2021 Madrid 01:11:02
Brekalo Marijan 2023 Frankfurt 01:10:43
Lewinsky Karl 2024 Karlsruhe 01:11:11
Jerome Arnaud Jerome 2023 Paris 01:10:40

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Dublin 01:03:12

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download