Dive into this athlete’s performance at 2023 Melbourne 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 937 similar athletes.
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!
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.
Here’s the full breakdown of Hynes Deirdre'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 Hynes Deirdre hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
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.
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 Hynes Deirdre’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.
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 Hynes Deirdre'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 05:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:55 | 41:56 to 40:01 | 32.2% |
| Burpees Broad Jump | 01:33 | 06:07 to 04:34 | 26.1% |
| Sandbag Lunges | 01:21 | 05:08 to 03:47 | 22.7% |
| Farmers Carry | 00:34 | 02:25 to 01:51 | 9.5% |
| Ski Erg | 00:15 | 04:59 to 04:44 | 4.2% |
| Wall Balls | 00:11 | 03:41 to 03:30 | 3.1% |
| Rowing | 00:08 | 05:06 to 04:58 | 2.2% |
| Sled Push | 00:00 | 01:30 to 01:30 | 0.0% |
| Sled Pull | 00:00 | 04:09 to 04:09 | 0.0% |
| Hynes Deirdre | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:44 | 00:00 | 04:41 +00:03 | 00:00 +00:00 |
| Ski Erg | 04:59 | 04:44 | 04:55 +00:04 | 04:41 +00:03 |
| Running 2 | 04:46 | 09:43 | 04:59 -00:13 | 09:36 +00:07 |
| Sled Push | 01:30 | 14:29 | 02:28 -00:58 | 14:35 -00:06 |
| Running 3 | 05:20 | 15:59 | 05:15 +00:05 | 17:03 -01:04 |
| Sled Pull | 04:09 | 21:19 | 05:00 -00:51 | 22:18 -00:59 |
| Running 4 | 05:11 | 25:28 | 05:14 -00:03 | 27:18 -01:50 |
| Burpees Broad Jump | 06:07 | 30:39 | 05:04 +01:03 | 32:32 -01:53 |
| Running 5 | 05:13 | 36:46 | 05:21 -00:08 | 37:36 -00:50 |
| Rowing | 05:06 | 41:59 | 05:08 -00:02 | 42:57 -00:58 |
| Running 6 | 05:20 | 47:05 | 05:17 +00:03 | 48:05 -01:00 |
| Farmers Carry | 02:25 | 52:25 | 02:03 +00:22 | 53:22 -00:57 |
| Running 7 | 05:10 | 54:50 | 05:14 -00:04 | 55:25 -00:35 |
| Sandbag Lunges | 05:08 | 01:00:00 | 04:09 +00:59 | 01:00:39 -00:39 |
| Running 8 | 06:16 | 01:05:08 | 05:32 +00:44 | 01:04:48 +00:20 |
| Wall Balls | 03:41 | 01:11:24 | 04:08 -00:27 | 01:10:20 +01:04 |
| Roxzone | 05:14 | 01:20:11 | 05:43 -00:29 | 01:20:11 |
However, there are areas of improvement that can be addressed to enhance her performance and achieve even better results in future races. Deirdre's total running time of 00:41:56 was 01:21 slower than the average for her finish time, indicating that she could benefit from improving her running abilities. Additionally, her best running lap time of 00:04:44 suggests that she has the potential to become an even stronger runner.
To improve her performance in the Burpees Broad Jump segment, Deirdre should focus on increasing her power and explosiveness. Plyometric exercises such as box jumps, squat jumps, and tuck jumps can help improve her jumping ability. Additionally, incorporating agility drills, such as ladder drills and cone drills, can enhance her speed and coordination during this segment.
For the Run Total segment, Deirdre should work on her overall running fitness and pacing. Interval training, including both speed and endurance workouts, can help improve her running speed and efficiency. Incorporating tempo runs, hill repeats, and fartlek training can also enhance her cardiovascular endurance and ability to maintain a steady pace throughout the race.
To improve performance in the Sandbag Lunges segment, Deirdre should focus on building strength in her lower body. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles utilized during lunges. Additionally, incorporating exercises that target the core, such as planks and Russian twists, can improve stability and balance during this segment.
In the Running 8 segment, Deirdre should work on increasing her endurance and maintaining a consistent pace. Long runs at a moderate pace can help improve her endurance, while interval training can enhance her speed and ability to push through fatigue. It may also be beneficial for her to incorporate strength training exercises that target the muscles used in running, such as calf raises and hip abductor exercises.
For the Best Lap and Farmers Carry segments, Deirdre should focus on improving her overall fitness and strength. Incorporating full-body strength training exercises, such as kettlebell swings, push-ups, and pull-ups, can help improve her overall strength and endurance. Additionally, incorporating exercises that specifically target grip strength, such as farmer's walks and hanging exercises, can enhance her performance in the Farmers Carry segment.
Finally, to improve performance in the Running 1 segment, Deirdre should focus on improving her running speed and efficiency. Incorporating interval training, such as sprints and hill repeats, can help improve her running speed. Additionally, focusing on form and technique, such as maintaining proper posture and stride length, can enhance her running efficiency.
Deirdre should also consider implementing a race strategy that prioritizes her strengths. As she has shown proficiency in the strength-based segments, she should aim to make up time in these areas. Pushing herself to maintain a faster pace during the running segments can also help improve her overall race time.
In conclusion, Deirdre Hynes had a strong performance in the 2023 Melbourne HYROX race. By focusing on improving her running abilities, specifically in the identified segments, and implementing effective race strategies, she can continue to enhance her performance and achieve even better results in future races. Incorporating the suggested training strategies, exercises, and drills tailored to her specific areas of improvement will help her become a more well-rounded and competitive athlete.
| Similar Athletes | |||
|---|---|---|---|
| Soria Vergara Maria | 2021 Madrid | 01:20:14 | |
| Monin Jana | 2019 Hannover | 01:20:20 | |
| Coope Justine | 2024 Manchester | 01:20:17 | |
| Zamora Patricia | 2024 Houston | 01:20:39 | |
| Ogunyemi Karina | 2021 Birmingham | 01:20:39 | |
| Self Elena | 2021 New York | 01:20:10 | |
| Bartezzaghi Margherita | 2023 Milan | 01:20:08 | |
| Graham Samantha | 2023 London | 01:19:43 | |
| Wheatley Rebecca | 2024 London | 01:19:52 | |
| Düthorn Antje | 2023 Frankfurt | 01:19:53 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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