Tag us on
@theroxcoach
and give us your feedback when analysing your results 🎯
Close
Cian Gormley, Pien Meulensteen
Hyrox Result
Dive into this athlete’s performance at 2024 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.
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 Mixed
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 Mixed
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 Mixed
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 Mixed
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 Mixed
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
08:26.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Gormley Cian and Meulensteen Pien, you guys put in a solid effort at the 2024 Dublin Hyrox competition! Finishing with an overall time of 01:19:11 places you in the top 46% of 831 athletes and 53% in your age group. That's no small feat! Your pacing strategy showed some promise with a respectable start, clocking in the first run segment at 00:04:32, which is 41 seconds faster than the average. However, the total running time of 00:52:26 is where we see the most room for improvement, being 7:25 slower than the average. This indicates that while you have a strong engine, we need to fine-tune your endurance and transition skills to maximize your potential.
It seems like you're more of a powerhouse with the ability to smash through strength sections like the Sled Push and Pull, where you ranked 3rd and 4th percentile, respectively. But the latter running segments indicate fatigue could be slowing you down. Think of it this way: if running were a relationship, you'd need to spend a little more time on date nights to keep the spark alive! đź’”
Segments to Improve:
Now let’s break down the areas where you can absolutely level up:
Running 2 (00:06:54) and Running 3 (00:07:01): These segments were significantly slower than average, indicating a drop in pace post-strength sections. This is where your endurance needs work. Consider incorporating long runs into your training, focusing on maintaining a steady pace while building your aerobic base. Try to keep your heart rate around 70-75% of your max during these runs.
Roxzone (00:04:46): Spending over four minutes transitioning isn’t what we want. To improve your roxzone, practice quick transitions during your workouts. Set up a circuit where you move from one exercise to the next with minimal rest. Aim for smooth and efficient transitions, like a ninja in a gym! 🥷
Running 5 (00:07:37), Running 6 (00:07:21), Running 7 (00:07:08): The trend of slowing down continues here. It's crucial to assess whether you start too fast or need to focus on pacing. Spend time doing interval training—short bursts of speed followed by recovery. It’s like sprinting to catch the bus and then walking to cool down; you need both!
For specific drills:
Tempo Runs: These help build your lactate threshold. Run at a 'comfortably hard' pace for 20-30 minutes. This will teach your body to handle fatigue better.
Strength Endurance Workouts: Incorporate circuits of strength followed by short runs (e.g., sled pushes followed by 400m runs). This simulates race conditions and helps your body adapt to the fatigue from strength sections.
Long Runs: At least once a week, go for a longer run at an easy pace. Build up your mileage gradually to improve your overall endurance.
Race Strategies:
During the race, consider these strategies:
Start Strong, Pace Smart: You started well, so keep that momentum. But be mindful of your pacing after the first run—stay consistent and avoid burning out too early.
Visualize Your Transitions: Before each segment, visualize a smooth transition. Mentally rehearse moving from one exercise to the next, which can help cut down unnecessary time.
Stay Hydrated: A well-hydrated athlete is a happy athlete. Make sure to drink enough fluids before and during the race to keep your energy levels up.
Conclusion:
Gormley and Pien, you have the strength to make waves in the Hyrox world, but let’s sprinkle in some endurance magic to turn that potential into performance! Remember what David Goggins says: “You are not going to experience the greatness of your life until you start to live outside of your comfort zone.” So step outside, embrace the grind, and let’s turn those weaknesses into your new strengths! Your journey is just beginning, and I’m here to push you to the finish line. 💪💥
Now let’s crush those training sessions and come back even stronger for the next race. You got this! - The Rox-Coach
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 Mixed