Donley Shawnah Hyrox Result

Dive into this athlete’s performance at 2024 Chicago Navy Pier 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

USA USA Flag Women 35-39 #173030 01:33:10 61st in AG | Top 49.2% 294th | Top 49.2%
-00:35
46:45
Run Total
-00:03
05:51
Avg. Lap
+00:13
05:25
Best Lap
-01:46
36:43
Workout Total
-00:13
04:35
Avg. Workout
+02:22
09:45
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 Donley Shawnah'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 Donley Shawnah'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 Donley Shawnah'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 Donley Shawnah'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 01:45. Check the detail of the improvement plan below.

01:19 Potential Improvement 75.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 01:19 06:08 to 04:49 75.2%
Ski Erg 00:15 05:22 to 05:07 14.3%
Run Total 00:11 46:45 to 46:34 10.5%
Sled Push 00:00 02:28 to 02:28 0.0%
Sled Pull 00:00 05:21 to 05:21 0.0%
Burpees Broad Jump 00:00 05:21 to 05:21 0.0%
Rowing 00:00 05:20 to 05:20 0.0%
Farmers Carry 00:00 02:01 to 02:01 0.0%
Sandbag Lunges 00:00 04:42 to 04:42 0.0%

Splits Time

Donley Shawnah Perfect Race
Splits Total Average Total
Running 1 04:17 00:00 05:15 -00:58 00:00 +00:00
Ski Erg 05:22 04:17 05:10 +00:12 05:15 -00:58
Running 2 05:30 09:39 05:37 -00:07 10:25 -00:46
Sled Push 02:28 15:09 02:51 -00:23 16:02 -00:53
Running 3 07:29 17:37 05:54 +01:35 18:53 -01:16
Sled Pull 05:21 25:06 05:59 -00:38 24:47 +00:19
Running 4 06:40 30:27 05:57 +00:43 30:46 -00:19
Burpees Broad Jump 05:21 37:07 06:30 -01:09 36:43 +00:24
Running 5 05:41 42:28 06:07 -00:26 43:13 -00:45
Rowing 05:20 48:09 05:27 -00:07 49:20 -01:11
Running 6 05:31 53:29 06:01 -00:30 54:47 -01:18
Farmers Carry 02:01 59:00 02:18 -00:17 01:00:48 -01:48
Running 7 05:25 01:01:01 05:58 -00:33 01:03:06 -02:05
Sandbag Lunges 04:42 01:06:26 05:01 -00:19 01:09:04 -02:38
Running 8 06:15 01:11:08 06:29 -00:14 01:14:05 -02:57
Wall Balls 06:08 01:17:23 05:13 +00:55 01:20:34 -03:11
Roxzone 09:45 01:33:10 07:23 +02:22 01:33:10
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Shawnah Donley, competing in the 35-39 age group at the 2024 Chicago Navy Pier HYROX event, has shown commendable performance. Finishing in the top 20% of both the overall competition and her age group, Shawnah's overall rank was 291 out of 1404 athletes.

Her total running time was 46:45, which is 50 seconds faster than the average. This indicates that Shawnah has a stronger running profile. However, her pacing needs attention as she started the race with a fast pace, evident by her first running segment being 53 seconds faster than the average, but lost speed in the subsequent segments, especially in running 3 and 4 where she was slower than the average.

Segments to Improve:

  • Roxzone: Shawnah's Roxzone time was notably slower than the average, indicating that she may have taken more time to rest or transition. To improve this, she needs to work on her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) can be beneficial for improving stamina and reducing rest periods. Additionally, practicing transition routines can help to reduce the Roxzone time.
  • Wall Balls: She was slower than average in the Wall Balls segment. To improve this, she could include more strength training in her routine, focusing on her lower body and core muscles. Squats, lunges, and deadlifts can be particularly effective.
  • Running: Despite having a strong running profile, there is room for improvement as her third and fourth running segments were slower than average. She could benefit from endurance training and pace management exercises. Long, slow runs to increase her aerobic capacity, combined with interval training to enhance her speed, could be beneficial.
  • Ski Erg: Shawnah was slightly slower than average in this segment. To improve, she should focus on her upper body strength and cardiovascular endurance. Incorporating rowing workouts and upper body resistance training can help improve performance in this area.

Race Strategies:

  • Pace Management: Shawnah needs to manage her pace better to avoid starting too fast and losing speed in the later stages of the race. She could implement a strategy to maintain a steady pace throughout the race.
  • Strength Training: Building more strength, particularly in the lower body and core, will help Shawnah in the strength-based segments of the race.
  • Endurance Training: Increasing her aerobic capacity will aid in maintaining a consistent running speed and quick recovery between the running and strength segments.
  • Transition Practice: Practicing the transitions between the running and strength segments can help reduce her Roxzone time.
Similar Athletes
Hanley Suzy 2024 Dublin 01:33:13
Engeldinger Elisabeth 2024 Karlsruhe 01:32:51
Krause Sandra 2023 Hamburg 01:33:31
Wood Jessica 2024 Melbourne 01:33:22
Rae Heather 2023 Dublin 01:33:32
JohnsonBlacow Samantha 2024 Melbourne 01:33:38
Oconnor Raquel 2023 Chicago 01:32:51
Batenburg Anouk 2024 Amsterdam 01:33:00
Pointon Josie 2024 Birmingham 01:33:40
Langkamp Karoline 2023 Hamburg 01:32:55

Measure Your Performance Against Top Athletes

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