Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Cunningham Diarmuid

Cunningham Diarmuid Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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 357 similar athletes.

Performance Highlights

HKG HKG Flag Men 50-54 #171032 02:00:41 30th in AG | Top 85.7% 892nd | Top 86.4%
-11:01
47:16
Run Total
-01:22
05:54
Avg. Lap
-00:34
05:18
Best Lap
+11:55
01:03:07
Workout Total
+01:29
07:53
Avg. Workout
-00:54
10:23
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 357 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 357 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Cunningham Diarmuid'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 Cunningham Diarmuid'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 357 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 Cunningham Diarmuid'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 Cunningham Diarmuid'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 14:16. Check the detail of the improvement plan below.

06:39 Potential Improvement 46.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 06:39 16:31 to 09:52 46.6%
Burpees Broad Jump 04:06 12:12 to 08:06 28.7%
Sandbag Lunges 02:18 09:45 to 07:27 16.1%
Sled Pull 01:13 08:15 to 07:02 8.5%
Ski Erg 00:00 04:50 to 04:50 0.0%
Sled Push 00:00 03:14 to 03:14 0.0%
Rowing 00:00 05:28 to 05:28 0.0%
Farmers Carry 00:00 02:52 to 02:52 0.0%
Run Total 00:00 47:16 to 47:16 0.0%

Splits Time

Cunningham Diarmuid Perfect Race
Splits Total Average Total
Running 1 05:33 00:00 05:44 -00:11 00:00 +00:00
Ski Erg 04:50 05:33 04:55 -00:05 05:44 -00:11
Running 2 05:18 10:23 06:23 -01:05 10:39 -00:16
Sled Push 03:14 15:41 04:03 -00:49 17:02 -01:21
Running 3 06:11 18:55 07:13 -01:02 21:05 -02:10
Sled Pull 08:15 25:06 07:07 +01:08 28:18 -03:12
Running 4 06:00 33:21 07:14 -01:14 35:25 -02:04
Burpees Broad Jump 12:12 39:21 08:27 +03:45 42:39 -03:18
Running 5 05:44 51:33 07:36 -01:52 51:06 +00:27
Rowing 05:28 57:17 05:33 -00:05 58:42 -01:25
Running 6 05:51 01:02:45 07:21 -01:30 01:04:15 -01:30
Farmers Carry 02:52 01:08:36 02:56 -00:04 01:11:36 -03:00
Running 7 05:21 01:11:28 07:19 -01:58 01:14:32 -03:04
Sandbag Lunges 09:45 01:16:49 07:54 +01:51 01:21:51 -05:02
Running 8 07:20 01:26:34 09:22 -02:02 01:29:45 -03:11
Wall Balls 16:31 01:33:54 10:17 +06:14 01:39:07 -05:13
Roxzone 10:23 02:00:41 11:17 -00:54 02:00:41
Based on 357 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Diarmuid, first off, let’s give a big high-five for finishing in the top 32% overall and top 85% in your age group! That’s solid work, especially in a field of 2712 athletes. Your overall time of 02:00:41 is commendable, and your total running time of 00:47:16 is an impressive 11:09 faster than average, showcasing your strength as a runner. You clearly have a runner’s profile, which is fantastic, but we need to balance it out with some serious strength training to elevate your game even further.

Now, let’s talk about pacing. Your running segments revealed that you started strong but might have gone out a bit too fast in the first segment, which could have impacted your performance in later exercises. The strategy here is to find that sweet spot where you’re pushing hard but still conserving enough energy for the strength sections. Remember, it’s a race, not a sprint for the nearest donut shop! 🍩

Segments to Improve:

Alright, let’s break down those segments where there’s room for improvement. Based on your splits, the following areas stand out as opportunities for you to turn weaknesses into strengths:

  • Burpees Broad Jump: With a time of 00:12:12, you ranked in the 96th percentile. Time to hit the gym and focus on your burpee form! Aim for explosive power through your legs and a solid landing. Try doing sets of 10 burpees followed by broad jumps. For every two rounds, rest 1 minute. Work on your speed and fluidity; it’s all about rhythm.
  • Wall Balls: Ouch, 00:16:31 puts you in the 97th percentile. Let’s get that squat form dialed in! Focus on depth and power in your squat, and ensure you’re using your legs to drive the ball up. Practice with lighter weights to refine your technique, then gradually increase the load. Set a timer for 10 minutes and do as many wall balls as you can. Count those reps!
  • Sandbag Lunges: Clocking in at 00:09:45 is a sign that we need to work on stability and strength. Practice reverse lunges with a sandbag on your shoulders. Focus on keeping your core tight and achieving full depth. Try 4 sets of 10 lunges per leg, ensuring to alternate legs each set. We want you lunging like a boss, not a wobbly penguin! 🐧
  • Sled Pull: At 00:08:15, this is another segment that can be improved. Focus on your grip and body position; keep your hips low and drive through your legs. Try to incorporate sled pulls into your training, starting light and gradually adding more weight as your strength improves. Aim for 4 sets of 20 meters, resting only 1 minute between pulls. Let’s channel that inner ox and pull like you mean it!
  • Roxzone: Timing in the transition is key, and at 00:10:23, you’re faster than average, but there’s still room to shave off those seconds. Practice transitioning quickly between exercises. Consider setting up a mini-course that mimics the transitions of the race, focusing on getting from one to the next without losing momentum.
Race Strategies:

When you line up for your next Hyrox event, remember these strategies:

  • Pacing: Start strong but controlled. Aim for a consistent pace that allows you to maintain energy for the latter half of the race. Think of it like a marathon, not a sprint – save some gas for the final push!
  • Transition Efficiency: Practice your transition routines. The quicker you get from one exercise to the next, the less time you waste. Maybe even time yourself to see how quickly you can switch from running to burpees. Challenge yourself to beat your own record! 💥
  • Strength Training: Incorporate more strength work into your routine at least twice a week. Think deadlifts, squats, and kettlebell swings. You don’t want to be the guy whose legs turn to jelly halfway through the sled push!
  • Nutrition: Fuel up properly before the race. Carbs are your friend here, and don’t forget to hydrate! Bring along a little snack for post-race recovery – trust me, you’ll be earning it!
Conclusion:

Diarmuid, you’ve got a solid foundation to build on, and with some focused training, you can smash those weak segments into submission! Remember, it’s all about progress, not perfection. As they say, “Success isn’t just about what you accomplish in your life; it’s about what you inspire others to do.” So get out there, train hard, and let’s see you move up those ranks! 💪

Keep the energy high and the spirits higher – you got this! And always remember, when in doubt, just burpee it out! Let’s make those gains happen!

Cheers,

The Rox-Coach

Similar Athletes
Cornell Pierre 2019 New York 02:00:31
Thomas Gethin 2024 Glasgow 02:00:53
Peters Christopher 2024 Berlin 02:00:22
Lee Alan 2024 Singapore 02:00:37
Bimha Gift 2024 Melbourne 02:00:36
Petidis Michael 2023 Melbourne 02:00:26
Heinzelmann Fabian 2023 München 02:01:09
Cobos Carlos 2024 Madrid 02:01:10
Gillespie Chris 2024 Manchester 02:01:01
Lee Mike 2022 Chicago 02:00:55

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