Kemp Gracey 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 18 similar athletes.

Performance Highlights

USA USA Flag Women 16-24 #182003 02:45:51 115th in AG | Top 100.9% 936th | Top 99.8%
-09:26
01:12:10
Run Total
-01:07
09:01
Avg. Lap
-00:34
08:01
Best Lap
+14:18
01:26:26
Workout Total
+01:47
10:48
Avg. Workout
-05:17
07:21
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 18 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 18 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Kemp Gracey'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 Kemp Gracey'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 18 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 Kemp Gracey'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 Kemp Gracey'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 39:06. Check the detail of the improvement plan below.

12:44 Potential Improvement 32.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 12:44 22:06 to 09:22 32.6%
Sandbag Lunges 10:10 18:06 to 07:56 26.0%
Run Total 08:06 01:12:10 to 01:04:04 20.7%
Burpees Broad Jump 03:34 14:34 to 11:00 9.1%
Farmers Carry 03:10 06:32 to 03:22 8.1%
Sled Push 00:40 04:56 to 04:16 1.7%
Ski Erg 00:35 06:32 to 05:57 1.5%
Rowing 00:07 06:31 to 06:24 0.3%
Sled Pull 00:00 07:09 to 07:09 0.0%

Splits Time

Kemp Gracey Perfect Race
Splits Total Average Total
Running 1 06:15 00:00 07:52 -01:37 00:00 +00:00
Ski Erg 06:32 06:15 06:25 +00:07 07:52 -01:37
Running 2 08:54 12:47 08:49 +00:05 14:17 -01:30
Sled Push 04:56 21:41 04:07 +00:49 23:06 -01:25
Running 3 09:22 26:37 09:46 -00:24 27:13 -00:36
Sled Pull 07:09 35:59 09:29 -02:20 36:59 -01:00
Running 4 10:03 43:08 09:56 +00:07 46:28 -03:20
Burpees Broad Jump 14:34 53:11 16:31 -01:57 56:24 -03:13
Running 5 09:57 01:07:45 10:32 -00:35 01:12:55 -05:10
Rowing 06:31 01:17:42 06:44 -00:13 01:23:27 -05:45
Running 6 09:32 01:24:13 10:18 -00:46 01:30:11 -05:58
Farmers Carry 06:32 01:33:45 03:32 +03:00 01:40:29 -06:44
Running 7 10:08 01:40:17 10:51 -00:43 01:44:01 -03:44
Sandbag Lunges 18:06 01:50:25 13:18 +04:48 01:54:52 -04:27
Running 8 08:01 02:08:31 13:01 -05:00 02:08:10 +00:21
Wall Balls 22:06 02:16:32 12:02 +10:04 02:21:11 -04:39
Roxzone 07:21 02:45:51 12:38 -05:17 02:45:51
Based on 18 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Gracey Kemp, an athlete in the 16-24 age group, showcased a commendable performance in the 2024 Dublin HYROX race. Overall, she ranked in the top 34% of 2696 athletes and within her age group, she placed among the top 53%. Her overall time was 02:45:51, which positions her as a competitive athlete in this field.

Gracey showed a dominant running profile, with her total running time being 09:26 faster than the average. This was clearly demonstrated in her fastest lap of 00:08:01 and her consistently strong performance in the running segments. Notably, her performance in the first four running segments indicated a strong start, particularly in Running 1 where she was 01:37 faster than the average. However, it seems she may have started too fast as her Running 2 and Running 4 times were slightly slower than the average.

Segments to Improve:

  • Wall Balls: Gracey took 10:04 longer than the average to complete this segment. To improve her performance, she could incorporate exercises such as squats, jump squats, and kettlebell swings to build leg strength and endurance. Also, focusing on proper throwing and catching techniques with a medicine ball can help improve efficiency and speed in this segment.
  • Sandbag Lunges: This segment was completed 04:48 slower than the average. Incorporating lunges, step-ups, and Bulgarian split squats into her training routine could help improve her performance. Additionally, practicing lunges with weight (like a sandbag or kettlebell) could simulate the race condition and make her more comfortable with the movement.
  • Farmers Carry: Gracey's time was 03:00 slower than the average. She could benefit from strengthening her grip and arm endurance. Exercises such as deadlifts, pull-ups, and wrist curls can be beneficial. Also, practicing the farmer's carry with kettlebells or dumbbells can improve both grip strength and overall endurance.
  • Sled Push: She was 00:49 slower than the average in this segment. To improve her time, Gracey could incorporate strength and power exercises, such as squats, deadlifts, and prowler pushes. These exercises would help build lower body strength and power, which are crucial for this segment.

Race Strategies:

Gracey should consider pacing herself more evenly throughout the race, especially in the first running segments where she tends to start faster than the average. This could help preserve energy for later segments where her performance tends to drop. She should also focus on improving her transitions, as indicated by her Roxzone time, which was faster than the average. This suggests she may be resting more or taking longer to transition between exercises. Implementing strategies such as active recovery and practicing efficient transitions could be beneficial.

Lastly, considering her stronger runner profile, she should maintain her running training while incorporating more strength-based exercises into her routine to improve her performance in strength-focused segments such as wall balls, sandbag lunges, farmer's carry, and sled push.

Similar Athletes
Mcnaughton Lorna 2023 Glasgow 02:45:59
Mitchell Imani 2021 Chicago 02:46:20
Santos Eunice 2024 Ciudad de Mexico 02:46:13
Auvray Muriel 2024 Paris 02:45:33
Kemp Gracey 2024 Dublin 02:45:51
Hawthorn Sydney 2024 Birmingham 02:45:30
Hill Anita 2022 Birmingham 02:45:38
Walesa Natalie 2024 Chicago Navy Pier 02:45:57
Morris Jen 2023 Manchester 02:45:32
Wroblewski Jennifer 2024 Hamburg 02:45:29

Measure Your Performance Against Top Athletes

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