McArdle Katie
Hyrox Result
Dive into this athlete’s performance at 2024 Stockholm 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
50 similar athletes.
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 50 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 50 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire McArdle Katie'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 McArdle Katie'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 50 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 McArdle Katie'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 McArdle Katie'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
12:42.
Check the detail of the improvement plan below.
04:52
Potential Improvement
38.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Katie, first off, let me say—wow! Finishing in the top 98% of 652 athletes is no small feat. Your overall time of 02:22:52 speaks volumes about your dedication and hard work. It’s clear you’ve got a solid running profile, with a total running time of 01:05:25, which is 06:24 faster than average. That’s some serious speed! However, let’s take a closer look at your pacing throughout the race. It seems you started off a bit slower on the first run, which may have cost you a bit of time. But hey, you picked up the pace on subsequent runs, so clearly, you know how to find your rhythm.
While you're strong on the run, there are definitely areas in the strength segments that need some TLC. We've got to work on that strength to match your excellent running capabilities. Remember, “The only person you are competing against is you. The only person you should try to be better than is the person you were yesterday.” 💪
Segments to Improve:
- Wall Balls (00:13:55): This segment was a tough one for you, with a time that’s significantly slower than average. Focus on your form—keep your core tight, and ensure you're using your legs to propel the ball rather than just your arms. Practice sets of 10-15 reps, resting only long enough to catch your breath. Incorporate high-rep, light-weight squats to build endurance in your quads and core stability.
- Sled Pull (00:11:26): That extra 2:43 is a glaring signal that we need to strengthen your back and grip. Add in specific sled pull workouts. Work on your grip strength with exercises like farmer's walks and dead hangs. Try to pull a sled for a set distance, focusing on maintaining a consistent speed. Aim for shorter, more explosive pulls rather than long, drawn-out efforts.
- Farmers Carry (00:04:34): Your time here was a bit slower than we’d like. Focus on carrying heavier weights over shorter distances to build strength. Additionally, practice your grip and posture. Imagine you’re carrying a bag of potatoes home after shopping—don’t drop it! Keep your shoulders back and engage your core. Aim to increase the distance and weight gradually.
- Sled Push (00:04:44): Another segment where you can shave off valuable seconds. Focus on lower body strength—squats, lunges, and leg presses will all help. During training, incorporate more sled pushes, focusing on explosiveness from a standing start. Work on maintaining a low center of gravity and push with your legs rather than your back.
- Rowing (00:06:48): Your rowing time also needs a bit of attention. Incorporate interval training on the rower to build both endurance and power. Aim for short bursts of effort followed by periods of active recovery. Pay attention to your stroke technique; keep your back straight and engage your core to maximize your output.
- Ski Erg (00:06:19): This was another slower segment. Consider adding specific ski erg workouts to your routine. Focus on your pull and recovery phases. Try to maintain a consistent rhythm, and use your legs to drive power through the machine. It’s a unique motion, so practice will definitely make perfect!
Race Strategies:
During your next race, be strategic about your pacing. Start with a controlled pace in the first run to avoid fatigue early on. You want to have enough in the tank for the strength segments that follow. Use your strong running to your advantage in the transitions—remember, every second counts! Practice quick changes between exercises. Consider setting a timer for transitions during training to simulate race conditions.
Additionally, visualize your race before you run it. Picture yourself hitting each segment with confidence and strength. “You don’t get what you wish for; you get what you work for.” Don’t forget to stay mentally tough; push through the pain. You’ve trained for this. Know that you can conquer it!
Conclusion:
Katie, you’ve proven yourself to be a fierce competitor with incredible potential. The race has shown us where you shine and where we need to apply some focused effort. Remember, every setback is a setup for a comeback! Keep that fire burning, and let’s turn those segments into strengths. “The pain you feel today will be the strength you feel tomorrow.” Keep pushing, keep improving, and let’s crush your next Hyrox event! 🏆💥
Now, let’s get back to work—those wall balls aren’t going to throw themselves! I’m here for you every step of the way, because I’m the Rox-Coach! 💪
Ready to conquer your next race?
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