Irwin Ellevyn
Hyrox Result
Dive into this athlete’s performance at 2024 Köln 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
151 similar athletes.
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 Pro 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 151 athletes with similar finish time in Hyrox Pro 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 151 athletes with similar finish time in Hyrox Pro Women
Pacing Quality
This section showcases the entire Irwin Ellevyn'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 Irwin Ellevyn'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 151 athletes with similar finish time in Hyrox Pro 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 Irwin Ellevyn'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 Pro 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 Irwin Ellevyn'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
05:10.
Check the detail of the improvement plan below.
02:16
Potential Improvement
43.9%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ellevyn Irwin showcased a commendable performance in the 2024 Köln HYROX PRO event, ranking in the top 9% overall and top 11% within the age group category, which is a significant achievement. Ellevyn's total running time was slightly slower than average, which suggests a stronger inclination towards strength-based challenges over pure running endurance. The performance in ski erg, sled push, and sled pull was notably impressive, indicating solid upper body strength and power. However, the pacing strategy might need reevaluation, as the initial running segment was slower than average, which could indicate a conservative start or an area for improvement in running efficiency and stamina.
Segments to Improve:
- Sandbag Lunges: Ellevyn's performance in sandbag lunges was significantly slower than average, indicating a potential lack of lower body strength or endurance. To improve, focus on increasing leg strength through exercises such as lunges, squats, and deadlifts. Incorporate weighted lunges into training routines to simulate race conditions. Also, enhancing core stability with planks and Russian twists can improve overall balance and efficiency in this segment.
- Burpees Broad Jump: This segment was below average, suggesting the need for improved explosive power and stamina. Plyometric exercises like box jumps, broad jumps, and burpees will build explosive leg power, while interval training can improve cardiovascular stamina and recovery. Practicing burpees with an emphasis on form and explosive jumps can also directly translate to improved performance.
- Wall Balls: The slower time in this segment indicates a potential lack of coordination and upper body strength. Incorporating medicine ball throws, kettlebell swings, and shoulder presses into workouts can improve strength. Focus on drills that enhance hand-eye coordination and the ability to maintain form under fatigue.
- Farmers Carry: Slower than average performance here suggests grip strength and overall endurance could be limiting factors. Grip strengthening exercises, combined with endurance training like long carries and weighted walks, will be beneficial. Also, practice transitioning quickly between exercises to reduce time lost.
Race Strategies:
- Pacing: Given the slower total running time, a more aggressive start in the running segments could be beneficial. Interval training can improve speed and endurance, allowing for a faster pace without increasing fatigue. Monitor heart rate to ensure pacing strategies align with optimal performance zones.
- Transitions: The Roxzone time was slightly better than average, but further refinement could shave off critical seconds. Practice transitioning quickly between exercises in training sessions to minimize downtime. This includes setting up for the next exercise en route and using recovery breaths efficiently.
- Strength and Endurance Balance: Ellevyn's profile suggests strength is a strong suit, but endurance, particularly in running, is an area for growth. A balanced training approach that does not neglect one for the other is crucial. Incorporate endurance running sessions following strength training to mimic race conditions and improve recovery time between exercises.
By addressing these specific areas of improvement with tailored exercises and race strategies, Ellevyn Irwin can enhance performance in future HYROX races. Continuous focus on balancing strength and endurance while refining technique and pacing will be key to climbing the ranks and achieving even greater success.
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.
Percentile based on all the athletes who competed in Hyrox Pro Women
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