Herdman Casey Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 718 similar athletes.

Performance Highlights

AUS AUS Flag Women 25-29 #111047 01:44:29 145th in AG | Top 46.5% 622nd | Top 44.5%
-01:30
51:11
Run Total
-00:11
06:24
Avg. Lap
+00:30
06:09
Best Lap
+00:23
43:36
Workout Total
+00:03
05:27
Avg. Workout
+01:11
09:47
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 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 718 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 718 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Herdman Casey'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 Herdman Casey'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 718 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 Herdman Casey'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 Herdman Casey'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 03:48. Check the detail of the improvement plan below.

02:16 Potential Improvement 59.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:16 08:20 to 06:04 59.6%
Farmers Carry 01:04 03:35 to 02:31 28.1%
Sandbag Lunges 00:25 06:05 to 05:40 11.0%
Sled Pull 00:03 06:43 to 06:40 1.3%
Ski Erg 00:00 05:09 to 05:09 0.0%
Sled Push 00:00 02:40 to 02:40 0.0%
Burpees Broad Jump 00:00 05:35 to 05:35 0.0%
Rowing 00:00 05:29 to 05:29 0.0%
Run Total 00:00 51:11 to 51:11 0.0%

Splits Time

Herdman Casey Perfect Race
Splits Total Average Total
Running 1 03:08 00:00 05:37 -02:29 00:00 +00:00
Ski Erg 05:09 03:08 05:23 -00:14 05:37 -02:29
Running 2 06:55 08:17 06:11 +00:44 11:00 -02:43
Sled Push 02:40 15:12 03:07 -00:27 17:11 -01:59
Running 3 06:09 17:52 06:32 -00:23 20:18 -02:26
Sled Pull 06:43 24:01 06:44 -00:01 26:50 -02:49
Running 4 06:36 30:44 06:36 +00:00 33:34 -02:50
Burpees Broad Jump 05:35 37:20 07:42 -02:07 40:10 -02:50
Running 5 06:36 42:55 06:49 -00:13 47:52 -04:57
Rowing 05:29 49:31 05:42 -00:13 54:41 -05:10
Running 6 06:47 55:00 06:43 +00:04 01:00:23 -05:23
Farmers Carry 03:35 01:01:47 02:34 +01:01 01:07:06 -05:19
Running 7 07:01 01:05:22 06:40 +00:21 01:09:40 -04:18
Sandbag Lunges 06:05 01:12:23 05:51 +00:14 01:16:20 -03:57
Running 8 08:02 01:18:28 07:32 +00:30 01:22:11 -03:43
Wall Balls 08:20 01:26:30 06:10 +02:10 01:29:43 -03:13
Roxzone 09:47 01:44:29 08:36 +01:11 01:44:29
Based on 718 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Casey, you crushed it out there! Finishing in 01:44:29 and placing 622 overall puts you in the top 44% of a massive field of 1398 athletes. That’s impressive! Your Total Running Time of 00:51:11 is a whopping 1:30 faster than the average, showcasing your strong running profile. You started off with a lightning-fast first lap at 00:03:08, which is a solid way to kick things off, but it seems like that enthusiasm waned a bit in the middle segments. This might indicate that you went out too hot, and although runners often want to sprint like cheetahs, we have to remember that Hyrox is a marathon, not a sprint! 🏃‍♀️💨

Your strength shines through in your running, but it looks like the strength training components are where you need to focus more. You’ve got the speed; now let’s work on building that brute strength to keep you powering through those tough exercises. Remember, "The only way to get better is to push your limits." So, let’s tackle those segments that need some TLC!

Segments to Improve:
  • Wall Balls (00:08:20): This was your slowest segment, ranking in the 91st percentile. Let’s get those legs and shoulders firing together!
  • Farmers Carry (00:03:35): This segment was 1:01 slower than average, placing you in the 97th percentile. Time to grip and rip!
  • Sandbag Lunges (00:06:05): Just 14 seconds slower than average, yet still in the 79th percentile. We’ll make sure those lunges are explosive!
Improvement Strategies:
  • Wall Balls:
    • Focus on your squat depth and throwing technique. Practice with a lighter medicine ball to improve form.
    • Incorporate high-rep wall ball sessions into your training. Start with sets of 10-15 reps, gradually increasing as you become comfortable.
    • Try doing 20 seconds of wall balls followed by 10 seconds of rest for a Tabata-style workout to build endurance.
  • Farmers Carry:
    • Work on grip strength with exercises like dead hangs and farmer’s carries with heavier weights. Start with a manageable weight and increase as you gain confidence.
    • Integrate distance carries into your training. Aim for 40-50 meters at a time, focusing on maintaining posture and core engagement.
    • Practice short, explosive carries followed by running to mimic the transition during the race.
  • Sandbag Lunges:
    • Incorporate a combination of front and rear lunges with a sandbag to enhance overall strength and stability.
    • Focus on explosive power. Try doing lunges in intervals (30 seconds of lunges followed by 30 seconds of rest).
    • Ensure proper form; keep your chest up and core tight to engage those muscles effectively.
Race Strategies:
  • Start strong, but pace yourself. Use your strong running background to your advantage, but don’t burn out early; save some energy for those brutal strength segments.
  • During transitions, focus on keeping moving. If you feel like you need a breather, walk it out but keep your body engaged. You don’t want to waste precious seconds standing around!
  • Visualize the transitions and the next segment during your running. If you can mentally prepare for the upcoming challenge, it can ease the transition and help maintain your momentum.
Conclusion:

Casey, you're doing an amazing job! With a little fine-tuning in your strength segments, you can elevate your performance from solid to stellar. Remember, "You are your only limit." So, let's get after those weaknesses and turn them into strengths. Keep the fire burning, and don’t let those wall balls laugh at you next race! 💪🔥

Stay committed, stay focused, and remember that every drop of sweat is a step closer to your goals. The next race is just another opportunity to show off your hard work. Now, let’s get training! The Rox-Coach is here to keep you motivated every step of the way. 🏆

Similar Athletes
Smith Kaya 2023 Los Angeles 01:44:30
Van Der Scheun Daphne 2023 Maastricht European Championships 01:44:02
Helman Rebecca Jo 2024 Manchester 01:43:59
Talbot Hannah Elizabeth 2024 Birmingham 01:44:21
Hutchins Riah 2023 Manchester 01:44:56
Herdman Casey 2024 Melbourne 01:44:29
Merrick Robyn 2024 Milan 01:44:12
Deol Manni 2023 London 01:44:21
Tyczynska Iga 2021 Stuttgart 01:44:52
Monck Abigail 2021 London 01:44:55

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