Matt Connolly Hyrox Result

Dive into this athlete’s performance at 2025 Turin 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

GBR Flag Matt Connolly Men 45-49 01:13:57 14th in AG | Top 10.4% 267th | Top 16.2%
+00:05
37:18
Run Total
+00:00
04:39
Avg. Lap
+00:18
04:22
Best Lap
-00:40
30:36
Workout Total
-00:05
03:49
Avg. Workout
+00:27
05:54
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

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 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 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 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 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 03:41. Check the detail of the improvement plan below.

01:23 Potential Improvement 37.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 01:23 (From 37:18 to 35:55) 37.6%
BBJ 00:53 (From 04:40 to 03:47) 24.0%
Sled Push 00:30 (From 02:39 to 02:09) 13.6%
Sled Pull 00:19 (From 04:02 to 03:43) 8.6%
Farmers Carry 00:15 (From 01:55 to 01:40) 6.8%
Ski Erg 00:12 (From 04:19 to 04:07) 5.4%
Sandbag Lunges 00:06 (From 03:59 to 03:53) 2.7%
Rowing 00:03 (From 04:28 to 04:25) 1.4%
Wall Balls 00:00 (From 04:34 to 04:34) 0.0%

Splits Time

Matt Connolly Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 04:09 +01:25 00:00 +00:00
Ski Erg 04:19 05:34 04:15 +00:04 04:09 +01:25
Running 2 04:42 09:53 04:23 +00:19 08:24 +01:29
Sled Push 02:39 14:35 02:32 +00:07 12:47 +01:48
Running 3 04:30 17:14 04:43 -00:13 15:19 +01:55
Sled Pull 04:02 21:44 04:10 -00:08 20:02 +01:42
Running 4 04:22 25:46 04:42 -00:20 24:12 +01:34
Burpees Broad Jump 04:40 30:08 04:18 +00:22 28:54 +01:14
Running 5 04:38 34:48 04:50 -00:12 33:12 +01:36
Rowing 04:28 39:26 04:32 -00:04 38:02 +01:24
Running 6 04:30 43:54 04:43 -00:13 42:34 +01:20
Farmers Carry 01:55 48:24 01:53 +00:02 47:17 +01:07
Running 7 04:24 50:19 04:43 -00:19 49:10 +01:09
Sandbag Lunges 03:59 54:43 04:15 -00:16 53:53 +00:50
Running 8 04:38 58:42 05:01 -00:23 58:08 +00:34
Wall Balls 04:34 01:03:20 05:21 -00:47 01:03:09 +00:11
Roxzone 05:54 01:13:57 05:27 +00:27 01:13:57
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Connolly, you crushed it out there in Turin, finishing 14th in your age group! That puts you in the top 10% of 136 athletes – a fantastic achievement! Your overall time of 01:13:57 shows solid effort and determination, but there's always room for improvement, right? Let's chat about your pacing. You started your race with the first running segment at 5:34, which was significantly slower than average. This may have set the tone for a more cautious approach, but it also means there’s untapped potential when it comes to your running speed. It looks like you have a better runner profile with a total running time that's only slightly slower than average. This suggests you may benefit from focusing a bit more on strength training to enhance your overall performance. Remember, it's all about that balance – running fast is great, but if you can’t push the sled, those running legs won’t help much! 🏆

Segments to Improve:

Now, let’s dive into the segments where there's potential for significant improvement. Here are the key areas we’ll focus on:

  • Burpees Broad Jump: You clocked in at 4:40, which was 22 seconds slower than average. This segment requires not only muscular endurance but also explosive power. To turn this segment into a strength, incorporate plyometric drills such as box jumps, broad jumps, and burpee variations into your training. Aim for 3 sets of 10 jumps, focusing on height and distance. Combine this with a circuit of burpees to build endurance while maintaining form. Start with 3 rounds of 10 burpees, and as you improve, increase the reps or reduce rest time.
  • Sled Push: Your time of 2:39 was 8 seconds slower than average. Sled pushes are all about power and technique. Focus on doing weighted pushes with a heavier sled and lower reps (3-5 pushes), but ensure you keep your back straight and drive with your legs. Incorporate strength training exercises such as squats and lunges to build the necessary leg strength. Don’t forget to practice your sled technique; a strong push starts from the ground up! đź’Ş
  • Roxzone: You spent 5:54 in transition, which is 28 seconds slower than average. This suggests a need to enhance your overall fitness and transition efficiency. Practice quick transitions in your workouts – set up a mini-Hyrox course and time your transitions. Focus on moving efficiently from one exercise to the next, keeping your heart rate elevated. Incorporate high-intensity interval training (HIIT) to boost your overall fitness, with exercises that mimic the Hyrox transitions. Aim for 20 seconds of work followed by 10 seconds of rest, cycling through various exercises.
Race Strategies:

When you're out there, it’s crucial to have a game plan. Here are some strategies to implement during your next race:

  • Pacing: Since you started slow, consider maintaining a more consistent pace throughout. Find a rhythm early on and stick with it. Trust your training – you’ve prepared for this!
  • Mindset: As you approach the Burpees Broad Jump and Sled Push, visualize yourself crushing these segments. A strong mental game can be just as important as physical preparation. Remember what David Goggins said: “Most of us are only using 40% of our capability.” Push past that, my friend!
  • Transitions: Treat your transitions like mini workouts. Don’t just stand around – keep moving, hydrate, and mentally prepare for the next exercise. The quicker you transition, the less time you waste!
Conclusion:

Connolly, you’ve got a solid foundation, and the fact that you’re already in the top 10% speaks volumes about your dedication! It’s all about refining and sharpening those skills. Remember, every small improvement adds up to a big difference. Embrace the process, trust your training, and don’t forget to have fun along the way! As they say, “The only easy day was yesterday.” So let’s make every training session count! Keep pushing, keep grinding, and let’s bring that 14 down to a 5 next time! 💥

Stay strong, stay focused, and remember that every drop of sweat is just your body crying tears of joy! 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 Men
Similar Athletes
Allan Flood 2024 Birmingham 01:13:52
Stephane Arnaud 2024 Marseille 01:14:19
Nicolas Sussmann 2024 Dallas 01:13:34
Kevin Bower 2024 Malaga 01:13:30
James Fleming 2024 Madrid 01:13:50
Vicente Puchal 2022 Valencia 01:13:30
Valentin Grenier 2024 Paris 01:13:52
Cristian Cardona Carrasco 2024 Turin 01:13:45
Sven Wypchol 2024 Stuttgart 01:13:44
Jonny Sasati 2024 London 01:14:10
Other Results from this athlete
2024 Ciudad de Mexico Matt Connolly 01:18:53

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