Dunn Polly Hyrox Result

Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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.

Performance Highlights

GBR GBR Flag Women 30-34 #123015 01:29:39 135th in AG | Top 55.6% 639th | Top 49.1%
+04:11
50:10
Run Total
+00:32
06:16
Avg. Lap
-00:10
04:53
Best Lap
-01:54
34:57
Workout Total
-00:14
04:22
Avg. Workout
-02:20
04:32
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 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 Dunn Polly'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 Dunn Polly'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 Dunn Polly'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 Dunn Polly'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 07:18. Check the detail of the improvement plan below.

05:11 Potential Improvement 71.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 05:11 50:10 to 44:59 71.0%
Wall Balls 01:03 05:30 to 04:27 14.4%
Sled Pull 00:27 05:48 to 05:21 6.2%
Rowing 00:18 05:34 to 05:16 4.1%
Ski Erg 00:16 05:17 to 05:01 3.7%
Sled Push 00:03 02:36 to 02:33 0.7%
Burpees Broad Jump 00:00 04:26 to 04:26 0.0%
Farmers Carry 00:00 02:00 to 02:00 0.0%
Sandbag Lunges 00:00 03:46 to 03:46 0.0%

Splits Time

Dunn Polly Perfect Race
Splits Total Average Total
Running 1 05:58 00:00 05:08 +00:50 00:00 +00:00
Ski Erg 05:17 05:58 05:07 +00:10 05:08 +00:50
Running 2 06:00 11:15 05:28 +00:32 10:15 +01:00
Sled Push 02:36 17:15 02:46 -00:10 15:43 +01:32
Running 3 06:52 19:51 05:47 +01:05 18:29 +01:22
Sled Pull 05:48 26:43 05:44 +00:04 24:16 +02:27
Running 4 06:33 32:31 05:48 +00:45 30:00 +02:31
Burpees Broad Jump 04:26 39:04 06:03 -01:37 35:48 +03:16
Running 5 06:52 43:30 05:56 +00:56 41:51 +01:39
Rowing 05:34 50:22 05:22 +00:12 47:47 +02:35
Running 6 06:33 55:56 05:49 +00:44 53:09 +02:47
Farmers Carry 02:00 01:02:29 02:16 -00:16 58:58 +03:31
Running 7 06:29 01:04:29 05:48 +00:41 01:01:14 +03:15
Sandbag Lunges 03:46 01:10:58 04:43 -00:57 01:07:02 +03:56
Running 8 04:53 01:14:44 06:12 -01:19 01:11:45 +02:59
Wall Balls 05:30 01:19:37 04:50 +00:40 01:17:57 +01:40
Roxzone 04:32 01:29:39 06:52 -02:20 01:29:39
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Polly Dunn's performance in the 2024 Sports Direct HYROX London places her in the top 48% of all athletes and top 55% in her age group, showcasing a commendable effort across the board. A critical examination of her overall time and splits indicates a hybrid profile with notable strengths in strength-focused exercises but room for improvement in running and certain functional exercises like Wall Balls and the Sled Pull. Particularly, Polly’s total running time was slower than average, suggesting that while she has a strong base in strength exercises, enhancing her running endurance and speed could significantly improve her overall performance. Her ability to perform exceptionally well in the Burpees Broad Jump and Sandbag Lunges, alongside her rapid transitions in the Roxzone, underscores her potential to excel further with targeted adjustments.

Segments to Improve:

  • Total Running Time: Polly's overall running performance was slower than the average, indicating a need to focus on both speed and endurance training. Interval running training, such as 400m repeats with short rest periods, can help improve speed. For endurance, incorporating longer, steady-state runs (5km to 10km) at a manageable pace will build stamina. Hill sprints and plyometric exercises (box jumps, squat jumps) will also enhance running economy and power.
  • Wall Balls: This segment was significantly slower than average. To improve, Polly should focus on both technique and strength. Practicing wall ball shots with a focus on squat depth, explosive power, and accuracy can help. Strengthening exercises such as thrusters, overhead presses, and squat variations will build the required muscle groups. Additionally, incorporating metabolic conditioning workouts that combine wall balls with other high-intensity exercises can improve her ability to maintain performance under fatigue.
  • Sled Pull: Although not the weakest area, there’s room for improvement. Incorporating more posterior chain exercises (deadlifts, Romanian deadlifts, kettlebell swings) can increase power for the pull. Specific drills that mimic the sled pull motion, using resistance bands or a weighted sled, can also directly improve performance in this segment.
  • Rowing: A slight delay compared to the average indicates a need for better technique and endurance. Rowing ergometer intervals (500m sprints followed by rest) and long, steady-state rowing sessions will improve cardiovascular endurance. Technique drills focusing on powerful leg drives and efficient strokes can also enhance overall rowing efficiency.

Race Strategies:

  • Pacing: Given Polly’s tendency to start segments slower than average, adopting a more conservative start can conserve energy for a stronger finish. Utilizing a pacing strategy that allows for gradual acceleration, especially in running segments, can prevent early fatigue and maintain a steadier performance throughout the race.
  • Transitions (Roxzone): Polly excels in transitions, indicating efficient movement between exercises. Maintaining or even slightly improving this by practicing quick switches in training, focusing on reducing downtime between sets and exercises, can shave off precious seconds.
  • Strength and Endurance Balance: Focusing on training sessions that blend running with strength exercises can improve Polly’s hybrid profile. Circuit training that includes running intervals followed by strength-focused exercises can mimic race conditions, improving her ability to handle running segments post-strength exercises.
  • Nutrition and Recovery: Implementing a nutrition plan that supports endurance and strength training, alongside a focused recovery regimen (including active recovery, stretching, and mobility work), will ensure Polly can train effectively and reduce the risk of injury.

By addressing these key areas and implementing suggested strategies, Polly Dunn can expect to see significant improvements in her HYROX race performance. Consistency in training, along with a focus on both strengths and weaknesses, will be crucial for her continued development as a competitive fitness athlete.

Similar Athletes
Oortman Ellen 2023 Maastricht European Championships 01:29:31
Kimber Rose 2023 Manchester 01:29:38
Radom Stefanie 2024 Berlin 01:29:35
Howell Augusta 2024 Sydney 01:29:43
Davis Cardi 2024 New York 01:29:47
Rzycka Marta 2024 Katowice 01:29:44
Loppé Dani 2024 Amsterdam 01:29:29
Dzido Isia 2024 Sports Direct HYROX London 01:29:29
Almotory Asmaa 2024 Dubai 01:29:22
Lowy Joanna 2024 Sports Direct HYROX London 01:29:34

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