Dive into this athlete’s performance at 2024 Birmingham 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 Women
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 Women
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 Women
Pacing Quality
This section showcases the entire Lally Aoife'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 Lally Aoife'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 Women
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 Lally Aoife'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 Women
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 Lally Aoife'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
05:24.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Aoife Lally delivered a notable performance in the 2024 Birmingham HYROX event, standing in the top 16% of both overall athletes and her age group. Her overall time was 01:34:16, which is an impressive result and a testament to her training and dedication.
One of the key highlights of Aoife's race was her significant strength in running. Her total running time was 00:44:25, which is 03:51 faster than the average. This indicates that running is a key strength for her and plays a big role in her overall race performance. However, her pacing could use some improvement. While she was faster on average, her first running segment was slower than average, indicating a potential slow start.
Overall, Aoife shows a stronger profile in running. Her strength-based exercises, such as sled pull and wall balls, were slower than average, indicating that these are areas where she can focus on for improvement.
Segments to Improve:
Wall Balls: Aoife lost significant time in this segment. To improve, she should focus on explosive power and maintaining a steady rhythm. Wall ball throws, thrusters, and kettlebell swings can help develop the necessary strength and coordination.
Sled Pull: Aoife also lost time in the Sled Pull segment. To improve performance in this area, exercises that strengthen the posterior chain, such as deadlifts, kettlebell swings, and farmer's walks, could be beneficial.
Roxzone: Aoife took slightly longer than average in the Roxzone. This could be improved by training for faster transitions and improving overall fitness. Incorporating plyometrics and high-intensity interval training (HIIT) into her routine can help with this.
Race Strategies:
For future races, Aoife should consider a few strategies to improve her performance:
Start Strong: Aoife started slower on her first running segment. She should focus on a strong start to build momentum for the rest of the race.
Maintain Pace: While her overall running time was faster than average, there was variation in her running segment times. She should work on maintaining a consistent pace throughout all running segments.
Focus on Strength: Since Aoife's strength-based exercises were slower than average, focusing on building strength can help improve her overall race time. Specifically, incorporating more strength training for the muscles used in wall balls and sled pulls can be beneficial.
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 Women