Season 22/23 2023 Glasgow (1543) HYROX (1410) Women (440) Egan Joanne

Egan Joanne Hyrox Result

Dive into this athlete’s performance at 2023 Glasgow 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 408 similar athletes.

Performance Highlights

GBR GBR Flag Women 35-39 #182024 01:54:35 89th in AG | Top 90.8% 409th | Top 93.0%
+04:53
01:02:24
Run Total
+00:39
07:48
Avg. Lap
-00:20
05:46
Best Lap
-03:41
44:02
Workout Total
-00:27
05:30
Avg. Workout
-01:24
08:13
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 408 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 408 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Egan Joanne'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 Egan Joanne'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 408 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 Egan Joanne'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 Egan Joanne'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 08:04. Check the detail of the improvement plan below.

07:00 Potential Improvement 86.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 07:00 01:02:24 to 55:24 86.8%
Burpees Broad Jump 01:04 09:39 to 08:35 13.2%
Ski Erg 00:00 05:28 to 05:28 0.0%
Sled Push 00:00 02:53 to 02:53 0.0%
Sled Pull 00:00 06:30 to 06:30 0.0%
Rowing 00:00 05:51 to 05:51 0.0%
Farmers Carry 00:00 01:51 to 01:51 0.0%
Sandbag Lunges 00:00 05:40 to 05:40 0.0%
Wall Balls 00:00 06:10 to 06:10 0.0%

Splits Time

Egan Joanne Perfect Race
Splits Total Average Total
Running 1 05:46 00:00 05:57 -00:11 00:00 +00:00
Ski Erg 05:28 05:46 05:29 -00:01 05:57 -00:11
Running 2 07:05 11:14 06:38 +00:27 11:26 -00:12
Sled Push 02:53 18:19 03:25 -00:32 18:04 +00:15
Running 3 06:45 21:12 07:06 -00:21 21:29 -00:17
Sled Pull 06:30 27:57 07:35 -01:05 28:35 -00:38
Running 4 07:09 34:27 07:09 +00:00 36:10 -01:43
Burpees Broad Jump 09:39 41:36 08:53 +00:46 43:19 -01:43
Running 5 08:01 51:15 07:26 +00:35 52:12 -00:57
Rowing 05:51 59:16 05:55 -00:04 59:38 -00:22
Running 6 07:37 01:05:07 07:20 +00:17 01:05:33 -00:26
Farmers Carry 01:51 01:12:44 02:46 -00:55 01:12:53 -00:09
Running 7 07:01 01:14:35 07:20 -00:19 01:15:39 -01:04
Sandbag Lunges 05:40 01:21:36 06:35 -00:55 01:22:59 -01:23
Running 8 13:03 01:27:16 08:19 +04:44 01:29:34 -02:18
Wall Balls 06:10 01:40:19 07:05 -00:55 01:37:53 +02:26
Roxzone 08:13 01:54:35 09:37 -01:24 01:54:35
Based on 408 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Joanne Egan performed well in the HYROX race, finishing in the top 29% of athletes in both the overall rank and her age group rank. Her overall time of 01:54:35 is respectable, but there are areas where she can improve to enhance her performance further.

Joanne's total running time of 01:02:24 is 06:37 slower than the average, indicating that she may need to focus on improving her running fitness. However, it is worth noting that her best running lap was 00:05:46, only 00:05 slower than the average, suggesting that her pacing was relatively consistent throughout the race.

Segments to Improve


1. Run Total:
Joanne's running segments, particularly Running 2, Running 5, and Running 6, were slower than the average time. To improve her running performance, Joanne should focus on specific training strategies such as interval training, tempo runs, and hill sprints. These exercises will help improve her endurance, speed, and overall running efficiency. Additionally, incorporating strength training exercises such as squats, lunges, and plyometric exercises will enhance her lower body strength and power, which are crucial for running.

2. Burpees Broad Jump:
Joanne's performance in the Burpees Broad Jump segment was 01:10 slower than the average time. To improve in this area, she should focus on practicing burpees with proper form and technique to increase efficiency. Incorporating explosive plyometric exercises such as box jumps and squat jumps will also help improve her power and explosiveness during the broad jumps.

Strategies


1. Pacing:
Joanne should ensure that she maintains a consistent and sustainable pace throughout the race. It is important for her to avoid starting too fast and burning out later in the race. Consistent pacing will help her maintain energy levels and perform well in all segments.

2. Transition Time:
To improve her overall race time, Joanne should work on reducing her transition time in the roxzone. This can be achieved by practicing efficient and quick transitions between exercises. She should focus on improving her overall fitness level to reduce the amount of rest needed during transitions.

3. Strength Training:
Given Joanne's slower running times compared to the average, she should incorporate more strength training exercises into her training routine. This will help improve her overall power, speed, and endurance during the running segments. Emphasizing exercises such as squats, lunges, deadlifts, and plyometric movements will be beneficial.

4. Interval Training:
Incorporating interval training into Joanne's training routine will help improve her speed and endurance. This can be done by alternating between high-intensity running intervals and recovery periods. For example, she could perform sprints for 30 seconds followed by a 1-minute recovery jog. Gradually increasing the duration and intensity of these intervals will help improve her overall running performance.

5. Specific Drill:
To improve Joanne's running speed, she can incorporate a drill called "strides" into her training routine. Strides involve running at near-maximum effort for 20-30 seconds, followed by an easy jog or walk for recovery. This drill helps improve running form, cadence, and speed.

6. Recovery and Rest:
It is important for Joanne to prioritize recovery and rest days in her training schedule. This will allow her body to repair and adapt to the training stress, reducing the risk of injury and improving overall performance.

By implementing these strategies and incorporating specific exercises and drills into her training routine, Joanne can improve her performance in the HYROX race. It is important to tailor the training to her specific strengths and weaknesses, focusing on both running and strength training to achieve a balanced and well-rounded 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
Similar Athletes
Rickard Amanda 2024 Sports Direct HYROX London 01:54:33
Scott Samantha 2018 Wien 01:54:13
De La Cruz Carol 2023 Valencia 01:54:40
Ottenschot Ciera 2024 New York 01:54:53
Bushling Pamela 2024 Anaheim 01:54:31
Varga Virág Rita 2023 Warschau 01:54:22
Mickiewicz Julie 2024 New York 01:54:51
Bóta Christina 2019 Hamburg 01:54:11
Rozer Anne 2024 Rotterdam 01:54:29
Williams Alice 2024 Manchester 01:54:19

Measure Your Performance Against Top Athletes

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2024 Glasgow 02:06:52

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