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Conaill Burns, Christopher Kearney
Hyrox Result
Dive into this athlete’s performance at 2023 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
1000 similar athletes.
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 Doubles Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Doubles 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 his 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 performance we identified a possible improvement of
03:27.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Burns Conaill and Kearney Christopher, you both crushed the 2023 Milan Hyrox competition! Finishing 17th overall puts you in the top 9% of 184 athletes, and ranking 12th in your age group is no small feat either. Your overall time of 01:03:46 shows you’ve got the grit and determination that this sport demands. Now let’s talk about your pacing. It looks like you both started strong with a blazing 4:01 on the first run, but the total running time of 36:46 was about 21 seconds slower than average, indicating that you might need to work on maintaining your speed throughout the race. You’ve got the makings of a solid runner profile, but there’s room for improvement in the strength segments. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” 💪
Segments to Improve:
Now let’s dig into the segments where you lost some precious seconds. Here’s where we can turn weaknesses into strengths:
Sled Pull (00:03:03): You were 22 seconds slower than average here. To improve, focus on your grip strength and core stability. Incorporate exercises like barbell rows and plank pulls into your training. Practice pulling a sled with varying weights to develop both strength and technique. Aim for 3 sets of 20-30 meters, focusing on maintaining proper form and explosive power. Don't forget to work on your transitions to make sure you don’t lose time shifting from one exercise to the next!
Burpees Broad Jump (00:02:32): A little slow here, with a 7-second gap from the average. Burpees are all about rhythm! Enhance your speed by incorporating plyometric burpees into your training. Try this: 5 rounds of 10 burpees followed immediately by a 15-meter broad jump. This will help build explosive power and endurance. Remember, “If you’re not first, you’re last.” So, let’s get after those burpees!
Sandbag Lunges (00:03:00): You were 8 seconds slower than average. Focus on your form and stability here. Incorporate single-leg lunges and weighted step-ups into your routine. Practice lunging with a sandbag to simulate race conditions. 4 sets of 10 lunges on each leg with a challenging weight will help you build strength and endurance. Don't let those sandbags win! đź’Ą
Total Running Time (00:36:46): You have the potential to be a faster runner, but right now, your running needs some love. Incorporate interval training into your routine. For example, 5 x 800m at a pace faster than your average, with 2 minutes rest in between. This will help you build speed and endurance. Remember, “The only easy day was yesterday.”
Race Strategies:
Now that we've identified the segments to focus on, let’s talk strategy! During the race, it’s crucial to manage your energy wisely:
Start Strong but Controlled: Your first run was impressive, but try to keep it at a pace that you can maintain throughout the race. Consider starting a bit slower to preserve energy for the later segments.
Transition like a Pro: The Roxzone time of 4:47 was slower than average. Focus on minimizing downtime between exercises. Practice quick transitions in training, and have a plan for how to tackle the next segment before finishing the current one.
Breathing Techniques: Maintain a consistent breathing pattern during running and strength segments. This will help keep your heart rate steady and your mind clear. Remember to breathe in for 4 counts and out for 4 counts—keeping it rhythmic can reduce fatigue!
Conclusion:
Burns and Kearney, you’ve got the foundation to elevate your game to the next level. Take these insights and turn them into action! The road to greatness is paved with hard work, and you two are already on the right path. Keep pushing, stay focused, and remember: “You are never too old to set another goal or to dream a new dream.” 💪🏆
Now go out there and smash those workouts! You’ve got this! And remember, the only thing worse than a bad workout is not working out at all—so let’s get after it! I’m Rox-Coach, and I believe in you both!
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 Doubles Men