Dive into this athlete’s performance at 2024 Fort Lauderdale 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
688 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 21 to 94.
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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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 338 to 493.
End of interactive chart.
Based on 688 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 136 to 639.
End of interactive chart.
Based on 688 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Mccarthy Colleen'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 Mccarthy Colleen's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -139 to 252.
End of interactive chart.
Based on 688 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 Mccarthy Colleen'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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 826.
End of interactive chart.
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 Mccarthy Colleen'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
08:02.
Check the detail of the improvement plan below.
Based on 688 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Colleen McCarthy demonstrated commendable athleticism in the 2024 Fort Lauderdale HYROX race, securing a position within the top 25% of all athletes and ranking 8th in her age group. This achievement is particularly noteworthy given the competitive nature of the event. Colleen showcased a unique balance between strength and endurance, evidenced by her exceptional performance in strength-focused events like the Sled Push and Sled Pull, where she far exceeded the average times. Conversely, her total running time was slightly slower than average, suggesting a stronger inclination towards strength exercises over pure running endurance. Additionally, her pacing appeared to be conservative at the start, as indicated by a slower first running segment, but she managed to maintain or slightly improve her pace in subsequent running segments. This strategy may have helped in conserving energy for strength exercises but also indicates potential for improving running efficiency and pacing strategies.
Segments to Improve:
Burpees Broad Jump: Colleen's performance in this segment was significantly slower than average, indicating a need for improvement in explosive power and endurance. Training should include plyometric exercises such as box jumps, squat jumps, and broad jumps to improve explosive strength. Incorporating high-intensity interval training (HIIT) with exercises like mountain climbers and burpees can also enhance cardiovascular endurance and muscular stamina.
Running Total: To improve her running time, Colleen should focus on interval training to increase her speed and VO2 max. Workouts like 400m repeats with rest intervals, hill sprints, and tempo runs will be beneficial. Emphasizing running form and efficiency through drills such as high knees, butt kicks, and strides will also contribute to better performance.
Sandbag Lunges: This segment requires leg strength and endurance. Incorporating weighted lunges, step-ups, and squat variations into her training regimen will build the necessary muscle strength. Endurance can be enhanced through longer lunge-focused circuits that mimic the fatigue experienced during the race.
Farmers Carry: To improve grip strength and overall endurance for this segment, Colleen should practice farmers walk with progressively heavier weights, along with grip strengthening exercises like dead hangs and wrist curls. Additionally, incorporating full-body strength training exercises can improve her ability to maintain posture and endurance throughout the carry.
Race Strategies:
Improved Pacing: Colleen should work on establishing a more strategic pacing plan for the running segments. Starting slightly faster than her comfort zone and aiming to maintain an even or slightly negative split could enhance her overall running time without compromising strength performance.
Transition Efficiency: Reducing time in the roxzone indicates a need for smoother transitions between exercises. Practicing quick transitions in training, including setting up for and moving between exercises, can shave valuable seconds off her total time.
Energy Conservation: Developing a race-day strategy that includes pacing herself during running segments to conserve energy for strength exercises can help. This might involve running at a consistent, manageable pace rather than pushing hard from the start, allowing for more energy to be allocated towards the more challenging strength segments.
Mental Preparation: The mental aspect of racing can significantly impact performance. Colleen should incorporate mental toughness drills into her training, focusing on visualization techniques, positive self-talk, and stress management strategies to enhance her focus and resilience during the race.
By addressing these areas of improvement and implementing the suggested strategies and training techniques, Colleen McCarthy has the potential to significantly enhance her performance in future HYROX races. With focused effort on running efficiency, strength endurance, and strategic pacing, she can aspire to achieve even higher rankings in her age group and overall.
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.
Chart
Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 21 to 95.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women