O'Gorman Lilly Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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

GBR GBR Flag Women 16-24 #124019 01:24:23 40th in AG | Top 25.0% 325th | Top 23.1%
-03:50
39:43
Run Total
-00:28
04:58
Avg. Lap
-00:27
04:23
Best Lap
+03:05
37:40
Workout Total
+00:23
04:42
Avg. Workout
+00:44
07:02
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 O'Gorman Lilly'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 O'Gorman Lilly'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 O'Gorman Lilly'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 O'Gorman Lilly'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 05:40. Check the detail of the improvement plan below.

02:44 Potential Improvement 48.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:44 06:37 to 03:53 48.2%
Sandbag Lunges 00:47 04:55 to 04:08 13.8%
Sled Pull 00:42 05:32 to 04:50 12.4%
Burpees Broad Jump 00:39 05:44 to 05:05 11.5%
Rowing 00:30 05:36 to 05:06 8.8%
Sled Push 00:18 02:36 to 02:18 5.3%
Ski Erg 00:00 04:52 to 04:52 0.0%
Farmers Carry 00:00 01:48 to 01:48 0.0%
Run Total 00:00 39:43 to 39:43 0.0%

Splits Time

O'Gorman Lilly Perfect Race
Splits Total Average Total
Running 1 05:12 00:00 04:52 +00:20 00:00 +00:00
Ski Erg 04:52 05:12 05:00 -00:08 04:52 +00:20
Running 2 04:23 10:04 05:14 -00:51 09:52 +00:12
Sled Push 02:36 14:27 02:35 +00:01 15:06 -00:39
Running 3 04:44 17:03 05:28 -00:44 17:41 -00:38
Sled Pull 05:32 21:47 05:19 +00:13 23:09 -01:22
Running 4 05:03 27:19 05:29 -00:26 28:28 -01:09
Burpees Broad Jump 05:44 32:22 05:31 +00:13 33:57 -01:35
Running 5 05:23 38:06 05:37 -00:14 39:28 -01:22
Rowing 05:36 43:29 05:14 +00:22 45:05 -01:36
Running 6 04:51 49:05 05:31 -00:40 50:19 -01:14
Farmers Carry 01:48 53:56 02:08 -00:20 55:50 -01:54
Running 7 04:58 55:44 05:29 -00:31 57:58 -02:14
Sandbag Lunges 04:55 01:00:42 04:23 +00:32 01:03:27 -02:45
Running 8 05:12 01:05:37 05:50 -00:38 01:07:50 -02:13
Wall Balls 06:37 01:10:49 04:25 +02:12 01:13:40 -02:51
Roxzone 07:02 01:24:23 06:18 +00:44 01:24:23
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lilly O'Gorman, competing in the HYROX category within the 16-24 age group, delivered an impressive performance in the 2024 Birmingham event. Ranking in the top 7% overall and the top 12% within her age group, Lilly demonstrated clear proficiency in both running and strength segments. Her total running time was 04:11 faster than the average, indicating a strong runner's profile. However, Lilly's performance varied across segments, suggesting opportunities for targeted improvements.

While her running times were consistently faster than the average, her initial start was slower, which could be attributed to either a conservative start or a need for a more powerful kick-off. Her performance gradually improved, with her best running lap being her second one. Her strength exercises showed mixed results; while she performed well in the Ski Erg and Farmers Carry segments, she lost time in others such as the Wall Balls and Sandbag Lunges.

Segments to Improve

  • Wall Balls: This was Lilly's most challenging segment, where she lost 02:29 compared to the average time. To improve, Lilly could incorporate more wall balls into her routine, focusing on form and endurance. She should ensure she is squatting fully and throwing the ball at the correct height. High-intensity interval training (HIIT) involving wall balls could also help improve her speed and stamina for this segment.
  • Roxzone: Lilly also lost significant time in the Roxzone, being 00:49 slower than average. This suggests a need to enhance transition times and overall fitness. High-intensity, short-duration exercises like sprinting, along with drills that mimic the transition between running and strength exercises, could help.
  • Burpees Broad Jump: Lilly was slower than average in this segment, indicating a potential need to improve explosion and power. Plyometric training, focusing on broad jumps and burpees, could be beneficial. She should ensure proper form in her burpees, maintaining a tight core and fully extending her legs and arms in the jump.
  • Sandbag Lunges: This segment was also challenging for Lilly. Incorporating more weighted lunges into her training could help, focusing on maintaining an upright posture, and ensuring the knee doesn't extend beyond the toes on each lunge.
  • Sled Pull: Lilly's time was average in this segment. To improve, she could include more resistance training in her routine, specifically targeting her back and leg muscles. Consistent practice with sled pulls would also be beneficial.
  • Rowing: Lilly was slower by 00:22 in this segment. To improve, she could focus on improving her rowing technique, ensuring efficient and synchronized movement. Incorporating rowing into her HIIT workouts could also help improve speed and endurance.

Race Strategies

For future races, Lilly should consider implementing the following strategies:

  • Smart Start: While it's important to conserve energy for the later segments, starting too slow could cost valuable time. Lilly should aim for a strong, but sustainable, pace right from the start.
  • Smooth Transitions: Minimizing time spent in the Roxzone can significantly improve overall time. Lilly should practice transitioning quickly between running and strength segments.
  • Pace Management: Lilly should maintain a consistent pace throughout her running segments, avoiding sudden drops in speed.
  • Strength Training: Given her strong running ability, focusing on strength training could help balance Lilly's overall performance. She should target her weaker segments specifically in her training.
Similar Athletes
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Hirst Athina 2024 Sports Direct HYROX London 01:24:13
Begic Bozena 2018 Essen 01:24:26
Rothkegel Julia 2021 Leipzig 01:24:13
Sigl Maria 2023 München 01:24:19
Unternahrer Aurélie 2024 Marseille 01:24:26
Van Vliet Karin 2024 Rotterdam 01:24:46
Demonte Roberta 2024 Rimini 01:24:47

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