Dive into this athlete’s performance at 2024 Dublin 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.
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.
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.
This section showcases the entire Mulhall Grace'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 Mulhall Grace's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Mulhall Grace'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.
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 Mulhall Grace'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 05:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 02:54 | 07:30 to 04:36 | 52.3% |
| Burpees Broad Jump | 01:27 | 07:23 to 05:56 | 26.1% |
| Run Total | 00:58 | 46:39 to 45:41 | 17.4% |
| Ski Erg | 00:06 | 05:10 to 05:04 | 1.8% |
| Rowing | 00:05 | 05:24 to 05:19 | 1.5% |
| Sled Push | 00:03 | 02:40 to 02:37 | 0.9% |
| Sled Pull | 00:00 | 05:24 to 05:24 | 0.0% |
| Farmers Carry | 00:00 | 01:52 to 01:52 | 0.0% |
| Sandbag Lunges | 00:00 | 04:14 to 04:14 | 0.0% |
| Mulhall Grace | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:25 | 00:00 | 05:10 -01:45 | 00:00 +00:00 |
| Ski Erg | 05:10 | 03:25 | 05:08 +00:02 | 05:10 -01:45 |
| Running 2 | 05:57 | 08:35 | 05:33 +00:24 | 10:18 -01:43 |
| Sled Push | 02:40 | 14:32 | 02:47 -00:07 | 15:51 -01:19 |
| Running 3 | 07:09 | 17:12 | 05:53 +01:16 | 18:38 -01:26 |
| Sled Pull | 05:24 | 24:21 | 05:51 -00:27 | 24:31 -00:10 |
| Running 4 | 06:42 | 29:45 | 05:53 +00:49 | 30:22 -00:37 |
| Burpees Broad Jump | 07:23 | 36:27 | 06:14 +01:09 | 36:15 +00:12 |
| Running 5 | 06:55 | 43:50 | 06:02 +00:53 | 42:29 +01:21 |
| Rowing | 05:24 | 50:45 | 05:25 -00:01 | 48:31 +02:14 |
| Running 6 | 06:09 | 56:09 | 05:56 +00:13 | 53:56 +02:13 |
| Farmers Carry | 01:52 | 01:02:18 | 02:17 -00:25 | 59:52 +02:26 |
| Running 7 | 06:04 | 01:04:10 | 05:54 +00:10 | 01:02:09 +02:01 |
| Sandbag Lunges | 04:14 | 01:10:14 | 04:52 -00:38 | 01:08:03 +02:11 |
| Running 8 | 04:20 | 01:14:28 | 06:20 -02:00 | 01:12:55 +01:33 |
| Wall Balls | 07:30 | 01:18:48 | 05:02 +02:28 | 01:19:15 -00:27 |
| Roxzone | 05:09 | 01:31:21 | 07:04 -01:55 | 01:31:21 |
Grace Mulhall's performance in the 2024 Dublin HYROX race was commendable, scoring in the top 15% of all athletes and the top 26% of her age group. Her total running time was faster than average, indicating a more runner-centric profile. She started off the race exceptionally well, with her first running segment being 01:42 faster than average, placing her in the top 2 percentile. Her performance in the final running segment was also noteworthy, as she finished 02:01 faster than average, putting her in the top 1 percentile. However, her pacing appears to have fluctuated throughout the race, as she was slower than average in some of the middle running segments.
Areas that require attention and improvement include the Wall Balls and Burpees Broad Jump segments, where she was slower than the 25th percentile. For the Wall Balls, she can work on her squatting technique and upper body strength. Exercises such as kettlebell swings, goblet squats, and push presses can be beneficial. Additionally, she can incorporate wall ball specific drills, such as wall ball shots and wall ball cleans, to familiarize herself with the movement and increase her speed.
Her overall running performance, while better than average, could still be improved to further enhance her performance. Incorporating high-intensity interval training (HIIT) runs and long, steady runs into her routine can help improve her endurance and speed. She could also benefit from hill sprints to build strength and explosive power for the running segments.
Mulhall should focus on maintaining a consistent pace throughout the race, especially in the middle running segments where her pace was slower than average. She should also work on her transition times in the roxzone, as faster transitions will improve her overall race time. Additionally, she may benefit from a thorough warm-up before the race to prepare her body for the demanding physical activity and a cool-down post-race to aid in recovery.
Implementing these training strategies and techniques will significantly improve Mulhall's performance in her future races.
| Similar Athletes | |||
|---|---|---|---|
| Marí Pou Joana | 2022 Valencia | 01:31:37 | |
| Woodham Natalie | 2021 Dallas | 01:31:03 | |
| Francis Deeps | 2023 London | 01:30:58 | |
| Aalto Nelli | 2022 Berlin | 01:31:19 | |
| Simão Vieira Joana | 2023 Bilbao | 01:30:53 | |
| Van Den Engel Merel | 2024 Amsterdam | 01:31:01 | |
| Curtis Beci | 2023 London | 01:31:37 | |
| Herencia Carramolino Natalia | 2023 Barcelona | 01:31:16 | |
| KirwanHamilton Lucy | 2024 Melbourne | 01:31:49 | |
| Vanhoren Muriel | 2023 Karlsruhe | 01:31:33 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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