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
968 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 968 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 968 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Lynch Sarah'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 Lynch Sarah'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 968 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 Lynch Sarah'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 Lynch Sarah'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
06:22.
Check the detail of the improvement plan below.
Based on 968 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sarah Lynch demonstrated an impressive performance in the 2024 Dublin Hyrox race, finishing in the top 21% of all athletes and 24% in her Age Group (40-44). Her total running time was faster than average, indicating a strong runner profile. She started the race off strong, with her running 1 time being considerably faster than the average. Despite some slower segments in the middle of the race, her final running segment was remarkably faster than the average, allowing her to finish strong.
Segments to Improve
Wall Balls: This was Sarah's weakest segment, as she was significantly slower than the average. To improve, she could incorporate more wall ball drills into her training routine, focusing on proper form and efficient movement. Exercises like 'Wall Ball Shots', 'Medicine Ball Cleans', and 'Squat Thrust Wall Balls' can help improve her strength and endurance in this area. It may also be beneficial to train with a heavier ball to build strength and to practice in different fatigue scenarios.
Sandbag Lunges: Another area for improvement is the Sandbag Lunges segment. Here, Sarah was considerably slower than the average. She may benefit from specific strength and conditioning exercises such as 'Walking Lunges', 'Lateral Lunges', and 'Goblet Squats'. Training with sandbags of varying weights can also improve her strength and stability. Transition drills from running to lunging could also help to mimic the race scenario.
Running: Although Sarah has a strong runner profile, there is room for improvement in her running segments, specifically running 2, 3, 4, 5, 6, and 7 where she was slower than average. Incorporating interval training and tempo runs into her routine could help increase her speed. Fartlek training could also be beneficial, as it combines steady-state running with speed work to improve race pace.
Burpees Broad Jump: Sarah's Burpees Broad Jump segment was slightly faster than average, but there is still room for improvement. She could focus on plyometric training to improve her power in this segment, incorporating exercises like 'Box Jumps', 'Jump Squats', and 'Broad Jumps' into her routine. These exercises can help improve her explosive power and speed.
Race Strategies
Considering her performance, Sarah could implement the following strategies to improve her race performance:
Focus on a steady pace in the early running segments to conserve energy for the middle and end segments of the race. Starting too fast may lead to fatigue in the later stages.
Practice transitions between running and strength segments during training to improve efficiency. Reducing transition time can significantly improve overall race time.
Train under fatigue scenarios, especially in strength segments, to better simulate race conditions. This could be particularly beneficial for segments like Wall Balls and Sandbag Lunges.
Prioritize recovery and mobility work to ensure optimal performance in the race and prevent injuries.
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