Dive into this athlete’s performance at 2024 Manchester 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
907 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 907 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 907 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Donaghy Emma'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 Donaghy Emma'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 907 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 Donaghy Emma'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 Donaghy Emma'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
06:05.
Check the detail of the improvement plan below.
Based on 907 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Emma Donaghy showcased a commendable performance in the 2024 Manchester HYROX, finishing in the top 22% of all athletes and top 18% in her age group. Her overall time was 01:39:38. A closer look at her splits reveals that she has a strong foundation in both strength and endurance exercises, with exceptional performances in exercises like the Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls, where she finished faster than average. However, her total running time was 06:05 slower than average, indicating a potential area for improvement. Emma's pacing appeared to start strong but slowed down in later running segments, suggesting initial overexertion or insufficient stamina over time, categorizing her profile more towards strength-oriented. The Roxzone time also suggests room for efficiency improvement in transitions between exercises.
Segments to Improve:
Running Segments (Especially Running 3, 5, 6, 7, and 8): The consistent slowdown across the running segments, particularly in the second half of the race, indicates a need for enhanced endurance and pacing strategy. Incorporating interval training with varying intensities can improve both speed and stamina. For example, 400 to 800-meter repeats at a pace faster than her current race pace, combined with equal or longer recovery jogs, can be beneficial. Additionally, including long runs that exceed the race distance at a controlled pace will help build endurance. To address pacing, practicing negative splits during training runs, where the second half is run faster than the first, will help in maintaining or increasing speed throughout the race.
Roxzone: The slightly slower Roxzone time suggests Emma could benefit from improving her overall fitness to minimize rest and enhance transition times between exercises. Circuit training that mimics the race layout, focusing on quick transitions between strength and endurance components, can be effective. Incorporating dynamic stretches and mobility exercises can also aid in quicker recovery between segments.
Race Strategies:
Start Conservatively: Given the tendency to start fast, Emma should focus on starting more conservatively in the running segments to conserve energy for a stronger finish. This can be practiced during training by consciously starting training runs at a slower pace and gradually increasing the pace.
Focus on Form: Especially in later running segments when fatigue sets in, maintaining proper running form can help conserve energy and prevent injury. Regular form drills and core strengthening exercises can improve running efficiency.
Transitions: Reduce Roxzone time by practicing swift transitions between exercises. Setting up mock transitions during training sessions can help minimize rest times and improve comfort with switching between different types of exertion.
Hydration and Nutrition: Proper in-race hydration and nutrition strategy can also impact performance, especially in endurance segments. Experimenting with different strategies during long training runs will help identify what works best for sustaining energy levels throughout the race.
Overall, by addressing these areas of improvement with specific training strategies and maintaining her strengths in strength exercises, Emma Donaghy is well-positioned to enhance her future HYROX race performances significantly.