Dive into this athlete’s performance at 2024 Washington - North American Championships 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.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 1000 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 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 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 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 his 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
02:13.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Katie Toibin showcased a commendable performance in the 2024 Washington - North American Championships, placing her within the top 14% of all participating athletes and top 15% in her age group. Her overall time was 01:26:24, with a particularly strong showing in the total running time, which was 20:58 faster than average. This indicates a significant strength in running, suggesting she has more of a runner's profile. Despite her prowess in running, her performance in strength-focused segments like the Sled Push and Wall Balls was below the average for her finish time, indicating areas for potential improvement. Katie's ability to maintain a faster pace in the initial running segments compared to the average suggests a good start but also reveals a potential issue with pacing, as seen in the slower times in later running segments and strength exercises.
Segments to Improve:
Wall Balls: Katie's performance was significantly slower in the Wall Balls segment. To improve, she should focus on building lower body and core strength, which are crucial for maintaining form and power throughout the exercise. Specific drills include:
Squats and squat jumps to build lower body power.
Medicine ball throws against a wall for explosive power and to mimic the Wall Ball motion.
Core strengthening exercises like planks and Russian twists to improve stability during the throw.
Sled Push: This segment was another area where Katie struggled. Improvement here requires enhanced lower body strength and endurance to push through resistance. Training strategies include:
Weighted sled pushes and pulls on different surfaces to adapt to varying resistance levels.
Leg press and lunges to build strength in the quadriceps, hamstrings, and glutes.
Interval training to combine strength with endurance, replicating the high-intensity effort needed for the Sled Push.
Race Strategies:
Improve Transitions: With a Roxzone time significantly faster than average, Katie excels in transitions between exercises. However, to further optimize race performance, focusing on seamless transitions from running to strength exercises and vice versa can conserve energy and improve time. Practicing quick changes in training can mimic race conditions and reduce overall time.
Pacing: Given Katie's strong start but slower later running segments, working on pacing strategies is crucial. Interval training that simulates race conditions, alternating between high-intensity running and strength exercises, can help her manage energy better throughout the race. She should aim to maintain a steady pace that conserves enough energy for strength segments and the final stages of the race.
Strength and Endurance Balance: Since Katie has a runner's profile, incorporating more strength training into her routine is essential. Focusing on compound movements like deadlifts, squats, and Olympic lifts can improve overall strength, while endurance training like long runs at a steady pace can maintain her running prowess. Combining these elements will create a more balanced athlete capable of excelling in both running and strength segments of the Hyrox race.
In conclusion, Katie Toibin demonstrates exceptional running ability and transition speed, marking her as a strong competitor in Hyrox races. By focusing on targeted improvements in strength segments, refining pacing strategies, and balancing her training between strength and endurance, Katie can elevate her performance to even higher levels. Continued emphasis on these areas will not only improve her times in weaker segments but also enhance her overall athleticism for future competitions.
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
Toibin Katie
