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
208 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 208 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 208 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Mcknight Hannah'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 Mcknight Hannah'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 208 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 Mcknight Hannah'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 Mcknight Hannah'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
10:13.
Check the detail of the improvement plan below.
Based on 208 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hannah Mcknight demonstrated an impressive performance in the 2024 Dublin HYROX event, finishing in the top 32% of overall athletes, and the top 50% of her age group. Her total running time of 01:01:41, which was a minute faster than the average, indicates a strong running profile. In particular, her best running lap time of 00:06:29 demonstrates exceptional running speed.
She started the race notably strong, with her first running segment being 02:15 faster than the average. This suggests a high level of endurance and speed right from the start. However, a pattern of slower than average times in subsequent running segments might indicate that she started too fast and struggled to maintain that pace throughout the race. Her roxzone time was 03:08 faster than average, suggesting efficient transition times and strong overall fitness.
Segments to Improve:
Burpees Broad Jump: This segment was Hannah's weakest, with her time being 03:03 slower than average. To improve in this area, she could incorporate more plyometric exercises into her training routine, such as box jumps and jumping lunges. Improving her burpee form might also help, ensuring she maintains a strong plank position during the burpee and leaps forward with power during the jump.
Farmers Carry: Hannah's time in this segment was 01:24 slower than average. Greater strength in her grip, forearms, and shoulders might help her improve in this area. Exercises that might help include wrist curls, farmer's walks with gradually increasing weights, and shoulder strengthening exercises like overhead presses.
Wall Balls: Hannah's time in this segment was 00:30 slower than average. To enhance her performance in this area, she could focus on improving her squat form and power. Incorporating exercises like goblet squats, jump squats, and lunges into her training routine might help generate more power for the wall ball throws. Additionally, practicing the wall ball throws with a heavier medicine ball could improve her strength and coordination for this exercise.
Race Strategies:
Considering Hannah's excellent start in the race but slower pace in later segments, a more balanced pacing strategy might benefit her in future races. Starting at a slightly slower pace might allow her to conserve energy for the later stages of the race. Also, focusing on efficient transitions between exercises, which is already a strength for Hannah, could further improve her overall race time.
Additionally, incorporating more strength training into her routine could help balance her superb running ability with the strength required for exercises like the farmer's carry and wall balls. This hybrid training approach, combining both strength and endurance training, could help Hannah become a more versatile athlete and improve her overall HYROX performance.
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