Ross Dawn Hyrox Result

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 349 similar athletes.

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Performance Highlights

GBR Flag Ross Dawn Woman Women 40-44 #133028 01:10:51 5th in AG | Top 3.9% 19th | Top 2.3%
+01:59
38:47
Run Total
+00:16
04:51
Avg. Lap
+00:22
04:29
Best Lap
-01:11
28:10
Workout Total
-00:09
03:31
Avg. Workout
-00:45
03:58
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.

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The chart has 1 Y axis displaying values. Data ranges from 1 to 39.
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Percentile based on all the athletes who competed in Hyrox Women

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 247 to 309.
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Based on 349 athletes with similar finish time in Hyrox Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 Y axis displaying values. Data ranges from 109 to 295.
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Based on 349 athletes with similar finish time in Hyrox Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -53 to 75.
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Based on 349 athletes with similar finish time in Hyrox Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 4242 to 5139.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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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 830.
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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 his 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 03:34. Check the detail of the improvement plan below.

01:55 Potential Improvement 53.7% Focus During Training

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Percentile Rank Chart
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Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Focus During Training
Run Total 01:55 (From 38:47 to 36:52) 53.7%
BBJ 00:45 (From 04:37 to 03:52) 21.0%
Sandbag Lunges 00:16 (From 03:36 to 03:20) 7.5%
Farmers Carry 00:12 (From 01:52 to 01:40) 5.6%
Wall Balls 00:11 (From 03:12 to 03:01) 5.1%
Ski Erg 00:09 (From 04:42 to 04:33) 4.2%
Sled Push 00:03 (From 01:52 to 01:49) 1.4%
Rowing 00:03 (From 04:50 to 04:47) 1.4%
Sled Pull 00:00 (From 03:29 to 03:29) 0.0%

Splits Time

Ross Dawn Perfect Race
Splits Total Average Total
Running 1 04:52 00:00 04:13 +00:39 00:00 +00:00
Ski Erg 04:42 04:52 04:43 -00:01 04:13 +00:39
Running 2 04:29 09:34 04:26 +00:03 08:56 +00:38
Sled Push 01:52 14:03 02:13 -00:21 13:22 +00:41
Running 3 04:45 15:55 04:38 +00:07 15:35 +00:20
Sled Pull 03:29 20:40 04:22 -00:53 20:13 +00:27
Running 4 04:45 24:09 04:37 +00:08 24:35 -00:26
Burpees Broad Jump 04:37 28:54 04:12 +00:25 29:12 -00:18
Running 5 04:59 33:31 04:44 +00:15 33:24 +00:07
Rowing 04:50 38:30 04:55 -00:05 38:08 +00:22
Running 6 04:47 43:20 04:40 +00:07 43:03 +00:17
Farmers Carry 01:52 48:07 01:49 +00:03 47:43 +00:24
Running 7 05:05 49:59 04:38 +00:27 49:32 +00:27
Sandbag Lunges 03:36 55:04 03:33 +00:03 54:10 +00:54
Running 8 05:09 58:40 04:51 +00:18 57:43 +00:57
Wall Balls 03:12 01:03:49 03:34 -00:22 01:02:34 +01:15
Roxzone 03:58 01:10:51 04:43 -00:45 01:10:51
Based on 349 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dawn Ross showcased an exceptional performance in the 2024 Glasgow HYROX, finishing in the top 0% of all athletes and top 1% in her age group, demonstrating her elite level in the competition. Her overall time of 01:10:51 is commendable, especially considering the intense competition. Analyzing her total running time, which was 01:47 slower than average, it suggests Dawn has a more strength-focused profile rather than a pure runner. This is further supported by her outstanding performance in strength-based segments such as the Sled Push and Sled Pull, where she significantly outperformed the average. However, her pacing appeared to be conservative in the initial running segments, which might have impacted her overall running time.

Segments to Improve:

  • Total Running Time: Dawn's running segments, particularly the first four laps, indicate a slower start compared to the average. To enhance her running performance, incorporating interval training with a mix of short sprints and longer, paced runs could help improve her speed and endurance. Hill repeats and tempo runs can also be beneficial for building running strength and stamina. Focusing on running mechanics through drills like high knees, butt kicks, and stride outs will improve efficiency.
  • Burpees Broad Jump: This segment was significantly slower than average, suggesting a potential area for improvement in explosive strength and coordination. Plyometric exercises such as box jumps, squat jumps, and lunge jumps will help develop explosive power. Practicing burpees separately to improve technique and then integrating broad jumps can enhance performance in this specific exercise. Ensuring proper form and focusing on efficient movement transitions will also reduce time.

Race Strategies:

  • Pacing: Dawn should consider adjusting her pacing strategy, especially in the initial running segments. Starting slightly faster than her comfortable pace and maintaining it can help shave off seconds from her running times. It's essential to find a balance to avoid early fatigue but also to ensure she's not leaving too much in the tank for the later stages of the race.
  • Transitions: With a Roxzone time significantly faster than average, Dawn is already efficient in her transitions between exercises. However, further minimizing transition times through practice and strategic planning (e.g., layout of equipment, mental preparation for the next exercise) can still offer marginal gains.
  • Strength and Endurance Balance: Given Dawn's strength in the strength-focused segments, continuing to build on these strengths while also increasing the focus on running endurance and speed will make her even more competitive. Incorporating more hybrid workouts that combine strength exercises with running intervals can help improve this balance.
  • Recovery and Nutrition: Implementing a structured recovery and nutrition plan will support faster recovery between workouts and improve performance on race day. Focusing on hydration, quality sleep, and nutrition tailored to her training demands can make a significant difference.

By addressing these specific areas and implementing the suggested strategies, Dawn Ross has the potential to further improve her performances in future HYROX races, possibly achieving even higher ranks and setting new personal bests.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 67.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 67.
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Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Munro Shannen 2024 Madrid 01:10:31
Bhangal Natalie 2023 London 01:10:35
Maillet Laura 2024 Paris 01:11:13
Meijaard Irene 2024 Amsterdam 01:10:58
Guitton Marie 2024 Bordeaux 01:11:08
Foley Elsa 2024 Brisbane 01:11:21
Sheehan Orla 2024 Dublin 01:10:59
Fry GeorgiaRae 2024 Manchester 01:10:23
Segger Maylin 2022 Bremen 01:10:29
Stawczynski Louisa 2023 Hamburg 01:10:50
Other Results from this athlete
2023 Birmingham Ross Dawn 01:13:12
2024 Birmingham Ross Dawn 01:13:04
2024 Manchester Ross Dawn 01:14:09
2024 Frankfurt Ross Dawn 01:16:28

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