Dale Gracie Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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.

Performance Highlights

AUS AUS Flag Women 16-24 #121023 01:27:45 36th in AG | Top 17.2% 269th | Top 19.2%
+01:44
46:48
Run Total
+00:14
05:51
Avg. Lap
+00:06
05:03
Best Lap
-02:39
33:25
Workout Total
-00:20
04:10
Avg. Workout
+00:57
07:36
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 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 Dale Gracie'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 Dale Gracie'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 Dale Gracie'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 Dale Gracie'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 04:04. Check the detail of the improvement plan below.

02:42 Potential Improvement 66.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:42 46:48 to 44:06 66.4%
Sandbag Lunges 00:48 05:13 to 04:25 19.7%
Sled Pull 00:26 05:36 to 05:10 10.7%
Rowing 00:08 05:21 to 05:13 3.3%
Ski Erg 00:00 04:56 to 04:56 0.0%
Sled Push 00:00 01:33 to 01:33 0.0%
Burpees Broad Jump 00:00 05:28 to 05:28 0.0%
Farmers Carry 00:00 01:53 to 01:53 0.0%
Wall Balls 00:00 03:25 to 03:25 0.0%

Splits Time

Dale Gracie Perfect Race
Splits Total Average Total
Running 1 05:01 00:00 05:02 -00:01 00:00 +00:00
Ski Erg 04:56 05:01 05:04 -00:08 05:02 -00:01
Running 2 05:03 09:57 05:23 -00:20 10:06 -00:09
Sled Push 01:33 15:00 02:39 -01:06 15:29 -00:29
Running 3 05:11 16:33 05:38 -00:27 18:08 -01:35
Sled Pull 05:36 21:44 05:34 +00:02 23:46 -02:02
Running 4 05:16 27:20 05:41 -00:25 29:20 -02:00
Burpees Broad Jump 05:28 32:36 05:53 -00:25 35:01 -02:25
Running 5 05:22 38:04 05:49 -00:27 40:54 -02:50
Rowing 05:21 43:26 05:18 +00:03 46:43 -03:17
Running 6 10:03 48:47 05:43 +04:20 52:01 -03:14
Farmers Carry 01:53 58:50 02:12 -00:19 57:44 +01:06
Running 7 05:13 01:00:43 05:42 -00:29 59:56 +00:47
Sandbag Lunges 05:13 01:05:56 04:37 +00:36 01:05:38 +00:18
Running 8 05:43 01:11:09 06:04 -00:21 01:10:15 +00:54
Wall Balls 03:25 01:16:52 04:47 -01:22 01:16:19 +00:33
Roxzone 07:36 01:27:45 06:39 +00:57 01:27:45
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Gracie Dale delivered a strong performance at the 2024 Melbourne Hyrox event, achieving an overall rank in the top 14% of all participants and placing in the top 26% within her age group. Her overall time of 01:27:45 demonstrates a commendable effort, especially given her impressive strength in many of the race's exercises. Notably, Gracie excelled in strength events such as the Sled Push, where she finished significantly faster than average. However, Gracie's total running time was slightly slower than average, indicating that her profile leans more towards strength rather than running. Additionally, the pacing analysis shows that Gracie started the race conservatively, gaining speed through the middle segments but struggled notably in Running 6, which was considerably slower than average.

Segments to Improve

  • Running (Overall): The total running time was slightly slower than average, suggesting room for improvement in running efficiency and speed. Training Strategy: Incorporate interval training into the routine to improve speed and endurance. For example, 400m repeats at a pace slightly faster than race pace with short recovery periods can enhance cardiovascular capacity and running economy. Additionally, tempo runs can help build sustained speed and endurance.
  • Roxzone: With a Roxzone time of 1:10 slower than average, transitions can be optimized. Training Strategy: Practice transition drills that simulate race conditions. Focus on minimizing rest periods between exercises and improving the speed of transitions by setting up practice circuits that mimic competition setups.
  • Sandbag Lunges: Gracie was slower than average in this segment. Training Strategy: Focus on lower body strength and stability by incorporating exercises such as weighted lunges, step-ups, and Bulgarian split squats. Additionally, work on form and technique to ensure efficient movement patterns that reduce fatigue.
  • Sled Pull: Although only slightly slower than average, improving this segment can contribute to lowering overall time. Training Strategy: Include sled pull drills with varying weights and distances in training sessions. Work on core strength and grip endurance to support better performance.

Race Strategies

  • Pacing Strategy: Start the race at a steady and controlled pace, especially in the initial running segments. This prevents early fatigue and allows for sustained performance throughout the event.
  • Nutrition and Hydration: Ensure proper nutrition and hydration leading up to and during the race. Avoid any unnecessary breaks in the Roxzone by having quick-access energy gels or drinks to maintain energy levels.
  • Mental Preparation: Focus on mental strategies such as visualization and positive self-talk to maintain motivation and focus throughout the race. Implement breathing techniques to manage stress and fatigue, especially during challenging segments.
Similar Athletes
Kenny Ella 2024 Sports Direct HYROX London 01:27:36
Donnelly Jade 2023 London 01:27:55
Thiemar Silvana 2024 Karlsruhe 01:28:14
Thiedke Lucy 2024 Chicago Navy Pier 01:28:12
Dichiara Phoebe 2024 London 01:27:46
Cox Stephanie 2023 Glasgow 01:27:41
Wheeland Caroleen 2022 Chicago 01:27:25
Casagrande Anna 2024 Rimini 01:27:39
Waugh Andrea 2024 London 01:27:24
Perkins Maryanne 2024 Sydney 01:27:31

Measure Your Performance Against Top Athletes

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