Ferguson Cassandra Hyrox Result

Dive into this athlete’s performance at 2024 Copenhagen 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

IRL IRL Flag Women 30-34 #181038 01:35:47 49th in AG | Top 73.1% 238th | Top 72.6%
-03:00
45:28
Run Total
-00:22
05:41
Avg. Lap
-00:07
05:13
Best Lap
+02:36
42:20
Workout Total
+00:19
05:17
Avg. Workout
+00:26
08:05
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 Ferguson Cassandra'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 Ferguson Cassandra'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 Ferguson Cassandra'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 Ferguson Cassandra'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 04:04. Check the detail of the improvement plan below.

01:27 Potential Improvement 35.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:27 07:57 to 06:30 35.7%
Sled Push 01:01 03:50 to 02:49 25.0%
Sandbag Lunges 00:28 05:30 to 05:02 11.5%
Sled Pull 00:26 06:20 to 05:54 10.7%
Rowing 00:26 05:53 to 05:27 10.7%
Farmers Carry 00:16 02:33 to 02:17 6.6%
Ski Erg 00:00 05:09 to 05:09 0.0%
Wall Balls 00:00 05:08 to 05:08 0.0%
Run Total 00:00 45:28 to 45:28 0.0%

Splits Time

Ferguson Cassandra Perfect Race
Splits Total Average Total
Running 1 05:41 00:00 05:22 +00:19 00:00 +00:00
Ski Erg 05:09 05:41 05:14 -00:05 05:22 +00:19
Running 2 05:13 10:50 05:45 -00:32 10:36 +00:14
Sled Push 03:50 16:03 02:54 +00:56 16:21 -00:18
Running 3 05:33 19:53 06:05 -00:32 19:15 +00:38
Sled Pull 06:20 25:26 06:12 +00:08 25:20 +00:06
Running 4 05:45 31:46 06:05 -00:20 31:32 +00:14
Burpees Broad Jump 07:57 37:31 06:46 +01:11 37:37 -00:06
Running 5 06:00 45:28 06:14 -00:14 44:23 +01:05
Rowing 05:53 51:28 05:31 +00:22 50:37 +00:51
Running 6 05:36 57:21 06:08 -00:32 56:08 +01:13
Farmers Carry 02:33 01:02:57 02:24 +00:09 01:02:16 +00:41
Running 7 05:39 01:05:30 06:06 -00:27 01:04:40 +00:50
Sandbag Lunges 05:30 01:11:09 05:12 +00:18 01:10:46 +00:23
Running 8 06:03 01:16:39 06:39 -00:36 01:15:58 +00:41
Wall Balls 05:08 01:22:42 05:31 -00:23 01:22:37 +00:05
Roxzone 08:05 01:35:47 07:39 +00:26 01:35:47
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Cassandra Ferguson showcased a commendable performance in the 2024 Copenhagen HYROX, finishing in the top 23% of her age group and overall participants. Her total running time was significantly faster than the average, indicating a strong running profile. However, her performance in strength-focused segments and transitions (Roxzone) suggests room for improvement. The analysis reveals that Cassandra started slightly slower in the first running segment but quickly gained pace, maintaining above-average speeds in subsequent running segments. This pacing strategy, while effective for running, may have contributed to slower times in strength-focused tasks, indicating a need for a more balanced approach to training.

Segments to Improve:

  • Burpees Broad Jump: Cassandra’s performance was notably slower than average in this segment. To improve, focus on plyometric exercises such as box jumps, squat jumps, and lunge jumps to enhance explosive strength and agility. Incorporating interval training with burpees and broad jumps can also help improve endurance and efficiency in this task.
  • Sled Push: The sled push segment was significantly below average. Improving leg strength and power through weighted squats, leg presses, and sled drag exercises will be beneficial. Practicing the actual sled push with varying weights and distances can also help Cassandra adapt better to the demands of this segment.
  • Sled Pull: Similar to the sled push, focusing on compound movements like deadlifts and rows will build the required back and leg strength. Incorporating sled pulls into training with progressive overload will directly impact performance in this area.
  • Roxzone: The slower Roxzone time suggests Cassandra could benefit from improving overall fitness and transition efficiency. Circuit training that mimics race day conditions, including quick transitions between exercises, could help reduce Roxzone times.

Race Strategies:

  • Start Strong but Steady: Cassandra should aim for a slightly faster start in the running segments to avoid playing catch-up. However, it’s crucial to balance this with preserving energy for strength tasks.
  • Strength Training Focus: Given her running prowess, shifting some focus towards strength training, particularly exercises mimicking race-day tasks, will yield a more balanced performance.
  • Transition Efficiency: Practicing quick transitions between running and strength exercises during training will help reduce Roxzone times. Setting up a mini-circuit that includes a running segment followed by a strength task can simulate race conditions and improve transition speed.
  • Pacing Strategy: Analyzing her performance, Cassandra might benefit from a pacing strategy that allows for consistent energy expenditure across the race. This involves not only managing speed in running segments but also pacing herself in strength tasks to avoid burnout.
  • Recovery Focus: Incorporating active recovery and mobility work into her training routine can help improve performance in longer races by enhancing overall endurance and reducing the risk of injury.

By addressing these areas with focused training and strategic adjustments, Cassandra Ferguson can leverage her strong running ability while significantly improving her performance in strength-focused segments and transitions. This comprehensive approach will be crucial for climbing the ranks in future HYROX races.

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
Similar Athletes
Ticchioni Sara 2024 Milan 01:35:57
Chiarato Vera 2024 Rimini 01:35:27
Clanfield Sarah 2024 London 01:35:50
Froggatt Laura 2024 Birmingham 01:36:02
Turtl Imelda 2024 Milan 01:36:04
Van Haestregt Patricia 2024 Amsterdam 01:35:40
Hong Chris 2024 Singapore 01:35:57
Scott Jenny 2023 Glasgow 01:36:13
Brinks Frederiek 2021 Amsterdam 01:35:53
Lolova Elena 2024 Poznan 01:35:48

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Madrid 01:37:24
2024 Malaga 01:35:47
2023 Dublin 01:44:31
2023 Glasgow 01:35:26
2024 Dublin 01:36:21

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