Duffy Cassie Hyrox Result

Dive into this athlete’s performance at 2023 Birmingham 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 221 similar athletes.

Performance Highlights

GBR GBR Flag Women 30-34 #183053 02:01:28 96th in AG | Top 92.3% 493rd | Top 92.7%
+01:09
01:01:59
Run Total
+00:09
07:45
Avg. Lap
-00:50
05:28
Best Lap
+01:24
51:59
Workout Total
+00:10
06:29
Avg. Workout
-02:27
07:34
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 221 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 221 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Duffy Cassie'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 Duffy Cassie'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 221 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 Duffy Cassie'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 Duffy Cassie'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 09:01. Check the detail of the improvement plan below.

04:03 Potential Improvement 44.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 04:03 01:01:59 to 57:56 44.9%
Burpees Broad Jump 02:54 12:11 to 09:17 32.2%
Sandbag Lunges 01:05 07:53 to 06:48 12.0%
Farmers Carry 00:59 03:57 to 02:58 10.9%
Ski Erg 00:00 04:56 to 04:56 0.0%
Sled Push 00:00 03:31 to 03:31 0.0%
Sled Pull 00:00 07:16 to 07:16 0.0%
Rowing 00:00 05:51 to 05:51 0.0%
Wall Balls 00:00 06:24 to 06:24 0.0%

Splits Time

Duffy Cassie Perfect Race
Splits Total Average Total
Running 1 05:28 00:00 06:12 -00:44 00:00 +00:00
Ski Erg 04:56 05:28 05:36 -00:40 06:12 -00:44
Running 2 07:05 10:24 06:59 +00:06 11:48 -01:24
Sled Push 03:31 17:29 03:30 +00:01 18:47 -01:18
Running 3 07:23 21:00 07:36 -00:13 22:17 -01:17
Sled Pull 07:16 28:23 07:38 -00:22 29:53 -01:30
Running 4 07:40 35:39 07:34 +00:06 37:31 -01:52
Burpees Broad Jump 12:11 43:19 09:58 +02:13 45:05 -01:46
Running 5 08:34 55:30 08:04 +00:30 55:03 +00:27
Rowing 05:51 01:04:04 06:04 -00:13 01:03:07 +00:57
Running 6 08:11 01:09:55 07:47 +00:24 01:09:11 +00:44
Farmers Carry 03:57 01:18:06 02:50 +01:07 01:16:58 +01:08
Running 7 08:12 01:22:03 07:48 +00:24 01:19:48 +02:15
Sandbag Lunges 07:53 01:30:15 07:20 +00:33 01:27:36 +02:39
Running 8 09:31 01:38:08 08:52 +00:39 01:34:56 +03:12
Wall Balls 06:24 01:47:39 07:39 -01:15 01:43:48 +03:51
Roxzone 07:34 02:01:28 10:01 -02:27 02:01:28
Based on 221 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Cassie Duffy performed well in the HYROX race, finishing in the top 28% of all athletes and the top 29% in her age group. Her overall time of 02:01:28 was solid, but there are areas where she can improve to enhance her performance.

Cassie's total running time of 01:01:59 was 02:56 slower than the average, indicating that she may benefit from improving her overall fitness and transition time. Additionally, her best running lap of 00:05:28 shows that she has the potential to excel in running segments.

Segments to Improve


Based on the splits analysis, the segments with the most time lost for Cassie were the Run Total, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, Running 8, Running 5, Running 7, and Running 6.

1. Run Total:
Cassie lost significant time in the running segments. To improve this area, she should focus on increasing her overall running fitness. Incorporating interval training, tempo runs, and hill sprints into her training routine will help improve her speed and endurance.

2. Burpees Broad Jump:
Cassie struggled in this segment, losing 02:50 compared to the average. To improve her performance, she should practice burpees with a focus on efficiency and speed. She should work on maintaining a consistent rhythm and minimizing rest time between repetitions.

3. Farmers Carry:
Cassie was slower than average in this segment by 00:59. To improve, she should incorporate specific exercises to strengthen her grip and upper body, such as farmer's walks, deadlifts, and pull-ups. Additionally, practicing the farmers carry itself with progressively heavier weights will improve her endurance in this segment.

4. Sandbag Lunges:
Cassie lost 00:43 compared to the average in this segment. She should focus on improving her lower body strength and stability through exercises like lunges, squats, and step-ups. Incorporating weighted lunges and sandbag exercises into her training routine will directly target this segment.

5. Running 8, Running 5, Running 7, and Running 6:
Cassie was slower than average in these running segments. To improve her running performance, she should focus on increasing her endurance through long-distance runs and incorporating speed work, such as interval training and tempo runs. Additionally, incorporating strength training exercises like plyometrics and hill sprints will help improve her overall running speed and power.

Strategies


During the race, Cassie should focus on pacing herself appropriately to maintain a consistent speed throughout. Starting too fast can lead to fatigue later on, while starting too slow may hinder her overall time. She should also prioritize efficient transitions between segments to minimize time in the Roxzone.

In terms of strategy, Cassie should aim to push harder in the running segments, where she has the potential to excel. By maintaining a steady pace and focusing on efficient running form, she can gain an advantage in these segments.

Additionally, Cassie should prioritize improving her overall fitness and strength to enhance her performance across all segments. Incorporating a well-rounded training routine that includes both cardiovascular exercises and strength training will help her become a more well-rounded athlete.

Overall, Cassie Duffy has shown potential in the HYROX race. By focusing on improving her running performance, addressing the segments with the most time lost, and implementing effective race strategies, she can further enhance her performance in future races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
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Measure Your Performance Against Top Athletes

Other Results from this athlete
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