Keogh Ally
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
405 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 405 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 405 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Keogh Ally'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 Keogh Ally'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 405 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 Keogh Ally'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 Keogh Ally'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
06:43.
Check the detail of the improvement plan below.
04:05
Potential Improvement
60.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ally Keogh demonstrated a strong performance in the 2024 Dublin Hyrox race. She ranked in the top 29% overall and the top 28% in her age group. This is a significant achievement given the competitive field. Ally's overall time was 01:53:36, with a total running time of 00:55:13, which is 01:38 faster than average. Her best running lap was clocked at 00:05:52.
Her most impressive segments were Running 1 and Running 8, where she performed significantly faster than average. Her performance in the Roxzone was also remarkable, where she was 03:25 faster than average, signifying a quick transition and good overall fitness.
However, Ally's pace in the middle of the race, particularly during Running 2 through Running 7, was slower than average, suggesting that she may have started the race too fast and lost some energy in the later stages. This indicates a potential for improvement in pacing and energy management throughout the race. Given that she excelled in running time, it can be concluded that Ally is more of a runner profile athlete who may benefit from further strength training.
Segments to Improve:
- Wall Balls: This was Ally's worst-performing segment, where she was 04:15 slower than average. This suggests a need for improved strength and endurance. To improve performance in this area, Ally should incorporate more full-body strength training exercises into her routine, including squats, lunges, and deadlifts. It is also recommended to practice Wall Balls specifically, focusing on form and efficiency.
- Burpees Broad Jump: Ally was 01:31 slower than average in this segment, indicating a potential area for improvement. Incorporating plyometric exercises, such as box jumps and jump squats, can enhance explosive strength and agility, which are crucial for this segment. Practicing burpee variations can also improve her performance.
- Farmers Carry: Ally's performance was 00:39 slower than average in this segment. Improving grip strength is essential for this exercise. Ally should consider including exercises like dead hangs, kettlebell swings, and farmer's walk into her strength training routine.
Race Strategies:
Pacing: Given Ally's tendency to start fast, she should focus on maintaining a steady pace throughout the race to conserve energy for later stages. Practicing pace runs can help with this.
Strength Training: Ally's performance suggests that she is a runner profile athlete, and improving her strength can significantly enhance her overall performance. Incorporating a balanced strength training routine focusing on all muscle groups will be beneficial.
Rest and Recovery: Proper rest and recovery are also crucial for improving performance. Ally should ensure she is allowing adequate time for recovery between her training sessions to prevent overtraining and injuries.
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