Wattrus Emily
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.
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 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 Wattrus Emily'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 Wattrus Emily'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 Wattrus Emily'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 Wattrus Emily'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
06:33.
Check the detail of the improvement plan below.
03:33
Potential Improvement
54.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Emily Wattrus showcased an impressive performance in the 2024 Dublin Hyrox race, ranking in the top 17% of all athletes and top 18% in her age group. Emily's strength came to the fore in her running performance, with a total running time 20 seconds faster than the average, confirming her as a strong runner. Her fastest running lap came in at 4:50. Emily's performance in the Roxzone was notably efficient, being 1:56 faster than the average, indicating good fitness levels and quick transitions between exercises.
Emily started the race at a strong pace, finishing running 1 at 1:26 faster than the average. This fast start, coupled with maintaining a faster overall running time, suggests she may benefit from a more evenly balanced pace throughout the race. However, her performance also indicates a hybrid profile, excelling in strength-based exercises such as the Ski Erg, Sled Push, Sled Pull, and Rowing, where she consistently performed faster than average.
Segments to Improve:
- Burpees Broad Jump: Emily's most significant area for improvement comes with the Burpee Broad Jump, where she was 3:12 slower than the average. To improve, she should incorporate more plyometric exercises into her training regime, such as box jumps or jump squats, to increase explosive power. Additionally, practicing the technical aspects of burpees can improve speed and efficiency.
- Wall Balls: Another area for improvement is in the Wall Balls segment. Emily was 1:55 slower than the average. Focusing on lower body strength and endurance can help improve Wall Ball performance. Squats, lunges, and resistance band exercises targeting the glutes, quads, and hamstrings can be beneficial, as well as practicing the Wall Ball technique for better efficiency.
- Running segments: Despite Emily's overall strong running performance, she consistently lost time in the later running segments. Incorporating more long-distance runs into her training can help boost her stamina and endurance, allowing her to maintain a faster pace throughout all running segments of the race.
Race Strategies:
Emily's race strategy should focus on a more balanced pacing strategy. Starting the race at a slightly slower pace may help conserve energy for the later, more challenging segments of the race. As a hybrid athlete, Emily should leverage her strength-based exercise proficiency to gain time and prioritize improving her running performance after strength exercises, which seems to be a compromised scenario.
Targeted training for the Burpee Broad Jump and Wall Ball segments will also be crucial. Practicing these exercises under fatigued conditions can help Emily prepare for the real race scenario. Lastly, focusing on transitions in her training can further reduce her Roxzone time, shaving valuable seconds off her overall race time.
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