Dive into this athlete’s performance at 2024 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
1000 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.
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 Mcdougall Rachael'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 Mcdougall Rachael'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 Mcdougall Rachael'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 Mcdougall Rachael'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
07:32.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rachael Mcdougall showcased a commendable performance in the 2024 Glasgow HYROX, finishing in the top 10% of all athletes and top 14% in her age group. Her strength clearly lies within the exercise zones, where she outperformed the average times significantly in exercises like the Ski Erg, Sled Push, and Rowing. However, her overall running time was notably slower than the average, indicating a stronger proficiency in strength-oriented tasks than in running. The pacing analysis suggests that Rachael might have started slightly too fast, as indicated by her running times gradually falling off pace from the average. Her athlete profile leans towards a hybrid, with a stronger inclination towards strength exercises but with room for improvement in running efficiency and stamina.
Segments to Improve:
Total Running Time: Rachael's total running time was 06:11 slower than the average, identifying running as the primary area for improvement. To enhance her running performance, Rachael should focus on increasing her aerobic base through long, slow distance runs (2-3 times a week) and incorporating interval training sessions (1-2 times a week) to improve her speed and endurance. Specific drills like hill repeats and tempo runs can also be beneficial. Additionally, focusing on running form, such as maintaining a relaxed upper body and proper foot strike, can improve efficiency.
Running Pace Consistency: The gradual slowdown in running pace suggests the need for pacing strategy improvement. Practicing negative splits during training runs, where the second half of the run is faster than the first, can help Rachael learn to conserve energy and finish strong. It's also advisable to include race-pace runs in her training to get accustomed to the desired race pace.
Transition Times (Roxzone): While Rachael's transition times are faster than average, there's still room for improvement. Focusing on reducing rest and transition times through practicing quick transitions between running and strength exercises in training can help. This could involve set-ups where Rachael mimics the race sequence at a reduced scale to improve overall fitness and transition efficiency.
Race Strategies:
Start Conservatively: Given the analysis, starting the race at a conservative pace could prevent early fatigue and allow for a stronger finish. Rachael should aim to run the first few segments slightly slower than her target pace and gradually increase her effort through the race.
Strength to Running Transition: To improve on the transition times, Rachael should practice moving quickly from the strength exercises to running during her training. This can include simulating the race environment as closely as possible, with minimal rest between exercises and runs.
Focus on Running Form: Maintaining an efficient running form throughout the race can conserve energy and improve pace. Rachael should focus on keeping her shoulders relaxed, arms swinging naturally, and eyes looking forward to maximize her running efficiency.
Strategic Resting: While the goal is to reduce rest times, it's also crucial to implement strategic resting, especially before strength segments where Rachael excels. By managing her exertion levels smartly, she can ensure peak performance in strength exercises and minimize the time lost in running segments.
By focusing on these targeted improvements and strategies, Rachael Mcdougall has the potential to significantly enhance her performance in future HYROX races, particularly in running segments where the most gains can be made.