Season 24/25 2024 Paris (2587) HYROX (2328) Men (1581) Holmes Padraig

Holmes Padraig Hyrox Result

Dive into this athlete’s performance at 2024 Paris 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 #84013 01:08:00 31st in AG | Top 7.4% 93rd | Top 5.9%
-00:27
34:09
Run Total
-00:03
04:16
Avg. Lap
+00:13
04:02
Best Lap
+00:22
29:08
Workout Total
+00:03
03:38
Avg. Workout
+00:08
04:47
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 Holmes Padraig'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 Holmes Padraig'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 Holmes Padraig'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 Holmes Padraig'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 02:43. Check the detail of the improvement plan below.

00:43 Potential Improvement 26.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 00:43 05:05 to 04:22 26.4%
Sled Push 00:33 02:30 to 01:57 20.2%
Sandbag Lunges 00:33 04:06 to 03:33 20.2%
Sled Pull 00:26 03:50 to 03:24 16.0%
Burpees Broad Jump 00:18 03:40 to 03:22 11.0%
Ski Erg 00:05 04:06 to 04:01 3.1%
Rowing 00:05 04:24 to 04:19 3.1%
Farmers Carry 00:00 01:27 to 01:27 0.0%
Run Total 00:00 34:09 to 34:09 0.0%

Splits Time

Holmes Padraig Perfect Race
Splits Total Average Total
Running 1 03:30 00:00 03:53 -00:23 00:00 +00:00
Ski Erg 04:06 03:30 04:09 -00:03 03:53 -00:23
Running 2 04:02 07:36 04:05 -00:03 08:02 -00:26
Sled Push 02:30 11:38 02:23 +00:07 12:07 -00:29
Running 3 04:24 14:08 04:22 +00:02 14:30 -00:22
Sled Pull 03:50 18:32 03:45 +00:05 18:52 -00:20
Running 4 04:23 22:22 04:22 +00:01 22:37 -00:15
Burpees Broad Jump 03:40 26:45 03:44 -00:04 26:59 -00:14
Running 5 04:17 30:25 04:28 -00:11 30:43 -00:18
Rowing 04:24 34:42 04:24 +00:00 35:11 -00:29
Running 6 04:26 39:06 04:23 +00:03 39:35 -00:29
Farmers Carry 01:27 43:32 01:44 -00:17 43:58 -00:26
Running 7 04:18 44:59 04:23 -00:05 45:42 -00:43
Sandbag Lunges 04:06 49:17 03:49 +00:17 50:05 -00:48
Running 8 04:51 53:23 04:39 +00:12 53:54 -00:31
Wall Balls 05:05 58:14 04:48 +00:17 58:33 -00:19
Roxzone 04:47 01:08:00 04:39 +00:08 01:08:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Padraig Holmes performed remarkably well in the 2024 Paris HYROX race, finishing in the top 20% of all participating athletes and within his age group. His overall time of 01:08:00 reflects his commendable fitness level and dedication to the sport. Padraig's total running time was a strong point, being 00:38 faster than average, indicating his excellent running capabilities. He also shines in his ability to maintain a consistent pace, as evident in the first four running segments. However, there seems to be room for improvement in some strength-based exercises and transitions between the exercise zones.

Segments to Improve:

  • Wall Balls: This segment had the most significant time deficit compared to the 25th percentile. To improve, Padraig may need to work on his lower body strength and explosiveness. Squat variations and kettlebell swings can target the necessary muscles. He may also benefit from technique drills focusing on the use of hip drive to propel the ball.
  • Roxzone: Slower times here indicate that Padraig took more time for transitions or rest. High-intensity interval training (HIIT) can increase overall fitness, helping to maintain speed during these transitions. Specific drills to practice swift equipment changes may also be beneficial.
  • Sandbag Lunges: The time deficit here suggests a need for improved lower body strength and endurance. Lunges with progressive weights, Romanian deadlifts, and strength training targeting the quadriceps and hamstrings can help improve performance in this segment.
  • Sled Pull and Push: These segments require intense full-body strength. Incorporating more strength training, focusing on both upper and lower body, can help. Specific exercises include deadlifts, farmer's walks, and weighted sled drills.

Race Strategies:

As Padraig excels in running, he should leverage this strength by maintaining a slightly faster than average pace during the running segments, conserving energy for the strength segments. Recognizing the areas requiring improvement, it would be beneficial to practice these specific exercises during compromised running scenarios to simulate the race conditions.

Transition times between exercises should also be a focus. Practicing quick transitions and efficient movements can shave off valuable seconds from the overall time. Lastly, maintaining a steady pace from the start, rather than an initial burst of speed, may help ensure a strong finish.

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
Fohrmann Dominik 2024 Hamburg 01:07:41
Bingham Shane 2023 London 01:07:34
Burrell Matt 2024 Sports Direct HYROX London 01:08:14
Kennedy Luke 2024 Madrid 01:08:08
Arizoy Shaaron 2023 Wien 01:07:37
Caumartin Gilles 2024 London 01:08:04
Rogers Thomas 2021 London 01:07:50
Butler Samuel 2024 Sports Direct HYROX London 01:07:43
Brun Alexandre 2024 Bilbao 01:07:51
Bosbach Philipp 2024 Hamburg 01:08:16

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Bilbao 01:15:10
2024 Madrid 01:13:35

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