Salmon Katie Hyrox Result

Dive into this athlete’s performance at 2023 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 415 similar athletes.

Performance Highlights

IRL IRL Flag Women U24 #184044 01:52:27 33rd in AG | Top 84.6% 292nd | Top 80.4%
+04:55
01:01:04
Run Total
+00:38
07:38
Avg. Lap
-01:17
04:35
Best Lap
-02:27
44:28
Workout Total
-00:18
05:33
Avg. Workout
-02:28
07:00
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

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 415 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 415 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of Salmon Katie's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Salmon Katie hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 415 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare Salmon Katie’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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 Salmon Katie'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 08:51. Check the detail of the improvement plan below.

06:26 Potential Improvement 72.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 06:26 01:01:04 to 54:38 72.7%
Sled Pull 01:32 08:50 to 07:18 17.3%
Sled Push 00:53 04:18 to 03:25 10.0%
Ski Erg 00:00 05:24 to 05:24 0.0%
Burpees Broad Jump 00:00 08:13 to 08:13 0.0%
Rowing 00:00 05:36 to 05:36 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%
Sandbag Lunges 00:00 05:00 to 05:00 0.0%
Wall Balls 00:00 04:50 to 04:50 0.0%

Splits Time

Salmon Katie Perfect Race
Splits Total Average Total
Running 1 04:35 00:00 05:53 -01:18 00:00 +00:00
Ski Erg 05:24 04:35 05:31 -00:07 05:53 -01:18
Running 2 07:26 09:59 06:35 +00:51 11:24 -01:25
Sled Push 04:18 17:25 03:22 +00:56 17:59 -00:34
Running 3 08:10 21:43 07:00 +01:10 21:21 +00:22
Sled Pull 08:50 29:53 07:16 +01:34 28:21 +01:32
Running 4 08:20 38:43 07:04 +01:16 35:37 +03:06
Burpees Broad Jump 08:13 47:03 08:46 -00:33 42:41 +04:22
Running 5 09:06 55:16 07:18 +01:48 51:27 +03:49
Rowing 05:36 01:04:22 05:52 -00:16 58:45 +05:37
Running 6 08:13 01:09:58 07:08 +01:05 01:04:37 +05:21
Farmers Carry 02:17 01:18:11 02:46 -00:29 01:11:45 +06:26
Running 7 07:47 01:20:28 07:08 +00:39 01:14:31 +05:57
Sandbag Lunges 05:00 01:28:15 06:27 -01:27 01:21:39 +06:36
Running 8 07:30 01:33:15 07:58 -00:28 01:28:06 +05:09
Wall Balls 04:50 01:40:45 06:55 -02:05 01:36:04 +04:41
Roxzone 07:00 01:52:27 09:28 -02:28 01:52:27
Based on 415 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Katie Salmon had a strong overall performance in the Hyrox race in Dublin. She finished with an impressive overall rank of 292, which puts her in the top 25% of all athletes. In her age group (U24), she ranked 33rd, placing her in the top 44% of competitors. Katie's overall time was 01:52:27, and her total running time was 01:01:04, which was 06:40 slower than the average.

Katie's best running lap was 00:04:35, which was 01:12 faster than the average. This indicates that she has a good base level of running fitness and is capable of maintaining a strong pace. Her splits analysis reveals areas of strength as well as areas that need improvement.

Segments to Improve


Based on the splits analysis, there are several segments where Katie lost time compared to the average athlete. These segments include Running 5, Running 4, Running 3, Running 6, Sled Pull, Running 2, Running 7, and Sled Push. To improve in these areas, Katie can focus on specific training strategies and techniques.

1. Running 5:
Katie was 01:55 slower than the average in this segment. To improve her running endurance and speed, she can incorporate interval training into her workouts. This can include sprints, hill repeats, and tempo runs. Additionally, working on her running form and efficiency can help her maintain a faster pace.

2. Running 4:
Katie was 01:15 slower than the average in this segment. To improve her performance in this segment, she can focus on building leg strength through exercises like squats, lunges, and plyometric exercises. Strength training can help her maintain a faster pace and reduce time lost in running segments.

3. Running 3:
Katie was 01:14 slower than the average in this segment. Similar to Running 4, incorporating strength training exercises for the legs can help improve her performance. Additionally, she can work on her running technique, specifically focusing on maintaining a steady pace and efficient stride.

4. Running 6:
Katie was 01:11 slower than the average in this segment. To improve her performance in this segment, she can work on increasing her overall endurance through longer distance runs and incorporating cross-training activities like cycling or swimming. Building a strong cardiovascular base will help her maintain a faster pace throughout the race.

5. Sled Pull:
Katie was 01:03 slower than the average in this segment. To improve her performance in the sled pull, she can focus on strengthening her upper body and grip strength. Exercises like pull-ups, rows, and farmer's carries can help improve her performance in this segment.

6. Running 2:
Katie was 00:58 slower than the average in this segment. Similar to the previous running segments, incorporating strength training exercises for the legs and focusing on running form and efficiency will help improve her performance in this segment.

7. Running 7:
Katie was 00:44 slower than the average in this segment. To improve her performance in this segment, she can work on increasing her overall endurance and speed through interval training and tempo runs. Additionally, incorporating exercises that target the core and upper body can help improve her overall running performance.

8. Sled Push:
Katie was 00:30 slower than the average in this segment. To improve her performance in the sled push, she can focus on building lower body strength through exercises like squats, lunges, and deadlifts. Additionally, incorporating explosive exercises like box jumps and kettlebell swings can help improve her power and speed in pushing the sled.

Strategies


To improve performance during the race, Katie can implement the following strategies:

1. Pacing:
Katie should focus on maintaining a consistent pace throughout the race. Avoiding starting too fast and burning out early will help her maintain a strong performance overall.

2. Efficient Transitions:
Katie should work on improving her transition time in the roxzone. This can be achieved by practicing quick and smooth transitions during training sessions. Incorporating specific transition drills can help reduce time lost in this area.

3. Mental Toughness:
Developing mental toughness and a positive mindset can greatly impact performance during a race. Katie should practice visualization techniques, positive self-talk, and mental resilience exercises to help her stay focused and motivated throughout the race.

4. Race-Specific Training:
Katie should incorporate race-specific training into her workouts. This can include practicing the specific exercises and movements featured in the Hyrox race, such as sled pushes and pulls, burpee broad jumps, and sandbag lunges.

By implementing these strategies and focusing on the identified areas of improvement, Katie can enhance her performance in future Hyrox races. It is important to tailor the training strategies and techniques to her specific needs and goals as an athlete.

Similar Athletes
Dowdall Serena 2024 Dublin 01:52:28
Cahill Gill 2024 Dublin 01:52:55
Fast Teresa 2024 Marseille 01:52:46
Gallagher Majella 2023 Dublin 01:52:41
Gonzalez Josdy 2024 Chicago Navy Pier 01:52:03
Moore Maureen 2024 Dublin 01:52:57
Haskell Isobel 2024 Sports Direct HYROX London 01:52:40
Abo Melissa 2024 New York 01:52:19
Von Essen Johanna 2019 Hamburg 01:52:39
Ignatzek Simone 2019 Hamburg 01:52:23

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