Ryan Carroll, Bronagh Sealey 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.

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Performance Highlights

IRL Flag Ryan Carroll IRL Flag Bronagh Sealey Mixed 16-29 #142018 01:23:15 169th in AG | Top 68.1% 515th | Top 62.0%
-00:24
46:46
Run Total
-00:02
05:51
Avg. Lap
-00:55
04:20
Best Lap
+02:06
31:06
Workout Total
+00:16
03:53
Avg. Workout
-01:37
05:28
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 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 03:33. Check the detail of the improvement plan below.

01:24 Potential Improvement 39.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
Sled Pull 01:24 (From 05:18 to 03:54) 39.4%
Sled Push 00:34 (From 02:38 to 02:04) 16.0%
BBJ 00:33 (From 03:53 to 03:20) 15.5%
Wall Balls 00:23 (From 04:39 to 04:16) 10.8%
Run Total 00:23 (From 46:46 to 46:23) 10.8%
Rowing 00:13 (From 04:56 to 04:43) 6.1%
Ski Erg 00:03 (From 04:18 to 04:15) 1.4%
Farmers Carry 00:00 (From 01:41 to 01:41) 0.0%
Sandbag Lunges 00:00 (From 03:43 to 03:43) 0.0%

Splits Time

Ryan Carroll, Bronagh Sealey Perfect Race
Splits Total Average Total
Running 1 03:27 00:00 05:29 -02:02 00:00 +00:00
Ski Erg 04:18 03:27 04:16 +00:02 05:29 -02:02
Running 2 05:32 07:45 05:36 -00:04 09:45 -02:00
Sled Push 02:38 13:17 02:09 +00:29 15:21 -02:04
Running 3 07:39 15:55 05:53 +01:46 17:30 -01:35
Sled Pull 05:18 23:34 04:04 +01:14 23:23 +00:11
Running 4 06:25 28:52 05:56 +00:29 27:27 +01:25
Burpees Broad Jump 03:53 35:17 03:28 +00:25 33:23 +01:54
Running 5 06:49 39:10 06:03 +00:46 36:51 +02:19
Rowing 04:56 45:59 04:44 +00:12 42:54 +03:05
Running 6 06:22 50:55 05:58 +00:24 47:38 +03:17
Farmers Carry 01:41 57:17 01:50 -00:09 53:36 +03:41
Running 7 06:16 58:58 05:59 +00:17 55:26 +03:32
Sandbag Lunges 03:43 01:05:14 04:01 -00:18 01:01:25 +03:49
Running 8 04:20 01:08:57 06:16 -01:56 01:05:26 +03:31
Wall Balls 04:39 01:13:17 04:28 +00:11 01:11:42 +01:35
Roxzone 05:28 01:23:15 07:05 -01:37 01:23:15
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Carroll Ryan and Sealey Bronagh, you both put in a solid effort at the 2024 Dublin Hyrox event! Finishing with an overall time of 01:23:15 places you in the top 61% of all athletes, which is commendable. Your total running time of 00:46:46 shows that you have a strong runner profile, being 00:26 faster than average. That's like finding a unicorn in a forest of horses! 🦄

However, your pacing strategy needs some refinement. Carroll, that blazing start in Running 1 at 00:03:27 was a fantastic way to kick things off, but it might have set you up for some slower segments later in the race. You should manage your energy a bit better throughout the course. The slower segments, particularly in Running 3, Running 4, and the Sled Push and Pull, indicate that while you can sprint, your endurance and strength need a bit more attention. This means you’re in a hybrid athlete zone—you’ve got the speed but need to work on that strength endurance.

Segments to Improve:
  • Sled Push: 00:02:38 (29 seconds slower than average)
  • Sled Pull: 00:05:18 (1:15 slower than average)
  • Burpees Broad Jump: 00:03:53 (25 seconds slower than average)
  • Wall Balls: 00:04:39 (11 seconds slower than average)

Let’s break down these segments and turn these weaknesses into strengths:

  • Sled Push: This is a strength endurance challenge. Incorporate heavy sled pushes into your weekly routine. Aim for 4-5 sets of 20-30 meters at 80-90% effort. Focus on maintaining a low body position and driving through your legs. Pair these sled pushes with leg strength exercises like squats and deadlifts. Remember, if you’re not pushing sleds, you’re just pushing your luck!
  • Sled Pull: Similar to the sled push, but this one requires more core stability and upper body strength. Use a resistance band for pull-throughs to strengthen your posterior chain. Add in rows (both dumbbell and barbell) and farmer's carries. When pulling the sled, focus on keeping your hips low and using your legs to drive forward. Think of it as “getting pulled by a giant vacuum cleaner”—stay low and keep your core tight!
  • Burpees Broad Jump: Burpees can be a nasty surprise when you’re fatigued. Incorporate burpee variations into your conditioning workouts. Try to increase your explosive power with box jumps and broad jumps. Additionally, practice transitions between burpees and running to simulate race conditions. Keep your breathing steady; you want your heart rate to stay as cool as a cucumber, not as excited as a kid in a candy store!
  • Wall Balls: Focus on your squat depth and form. Incorporate wall ball drills into your CrossFit sessions—aim for 3-4 sets of 15-20 reps at a pace that feels challenging but sustainable. Practice throwing and catching the ball dynamically to improve your timing and coordination. Remember, the wall is your friend, not your enemy—so give it a solid toss!
Race Strategies:

For your next race, consider the following strategies:

  • Pacing: Start strong but not at a sprinting pace. Aim for a consistent effort across the running segments. You want to feel like a lion, not a rabbit!
  • Transition Time: Your Roxzone time of 00:05:28 is faster than average, which is great. Keep honing those transition skills by practicing quick changes between exercises in training. Set a timer and challenge each other to beat your own transition times.
  • Strength-Endurance Balance: Given your strong running profile, focus on integrating more strength-based training into your regimen. Circuit workouts that involve both running and strength exercises can help balance this out. You want to be a jack of all trades, not just the master of running!
Conclusion:

Carroll and Sealey, you’ve shown great potential as athletes, but there’s always room for improvement. Remember, “The only way to get better is to push yourself beyond your limits.” As you train for the next Hyrox, set your sights on those segments that need work. Make them your playground! 💪

Keep your spirits high, laugh often, and remember that every step you take is one step closer to your goals. And if all else fails, just blame it on the wall balls—those things are just cruel. Keep pushing, keep grinding, and let’s get ready to crush it in the next race! You’ve got this! 💥

With you every step of the way,

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
Similar Athletes
Julia Heininger, Thomas Heininger 2023 MĂĽnchen 01:23:27
Jessica Martindale, Kevin Boyd 2024 Manchester 01:23:43
Patrycja Piatek, James Barber 2023 Birmingham 01:23:05
Paul Heath, Natalie Woodward 2024 London 01:23:14
Katarzyna Bielich, Bartosz Bielich 2023 Frankfurt 01:22:53
Stacy Darnell, Allen Walker 2023 London 01:23:04
Zoe Bonnett, Lee Bonnett 2024 Manchester 01:23:34
José ángel Cendrero Calero, Aránzazu Garcia Camino 2024 Madrid 01:23:15
Mariana Ascencio, Iván Bañuelos 2024 Ciudad de Mexico 01:22:56
Boudjemaa Abarki, Marie Dominique Cannata 2024 Marseille 01:23:45
Other Results from this athlete
2024 Milan Ryan Carroll 01:33:46
2024 Milan Bronagh Sealey, Emer Scullion 01:24:04
2024 New York Ryan Carroll, Alexander Stene, Lyndsey Giordano, Samantha Simone 01:28:20

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