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Mcdonald Michelle
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
186 similar athletes.
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 37.
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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 37.
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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 240 to 321.
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Based on 186 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 96 to 289.
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Based on 186 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 -61 to 69.
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Based on 186 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 4005 to 4956.
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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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Combination chart with 7 data series.
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 831.
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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
03:33.
Check the detail of the improvement plan below.
Based on 186 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Michelle McDonald showcased a commendable performance in the 2024 Köln HYROX, placing 8th overall out of 423 athletes and 3rd in her age group (35-39). Her performance was particularly strong in the strength-focused segments, with exceptional results in the Sled Push, Sled Pull, and Burpees Broad Jump, demonstrating a clear strength proficiency. However, Michelle's running time was slightly slower than average, indicating a potential area for improvement. Her pacing appeared to be conservative in the initial running segments, potentially to conserve energy for strength exercises, but this strategy led to slower times in the latter running segments and a significant delay in the Roxzone, implying room for improvement in overall fitness and transition efficiency. Michelle presents as a hybrid athlete with a slight preference for strength over running.
Segments to Improve:
Roxzone: Michelle's time here was significantly slower than average, indicating excess rest or slow transitions. To improve, focus on enhancing overall fitness through high-intensity interval training (HIIT) to boost endurance and reduce recovery times. Practicing quick transitions between exercises can also reduce Roxzone time. Drills such as circuit training that mimic race conditions (alternating between strength exercises and short sprints) can be beneficial.
Total Running Time: With running times consistently slower than average, emphasizing running endurance and speed work is essential. Interval training, such as 400 to 800-meter repeats at a pace faster than race pace, can improve speed. Long, slow runs to increase aerobic capacity and recovery runs after strength days can also help. Technique work, including drills for efficient foot strike and posture, should not be overlooked.
Wall Balls: This segment was significantly slower, indicating a need for improvement in muscular endurance and technique. Incorporating wall ball-specific workouts, focusing on squat depth, accuracy, and the rhythm of the movement, can improve performance. Strength training targeting the quads, glutes, shoulders, and core will also enhance wall ball efficiency. Plyometric exercises like box jumps and explosive squat variations can increase power for each throw.
Race Strategies:
Start with a Strong Pace: Given that Michelle appears to conserve too much energy in the initial running segments, starting with a slightly faster pace might prevent time loss in the later stages. Monitoring heart rate can help manage the exertion level without overextending in the early part of the race.
Efficient Transitions: Minimizing time spent in the Roxzone by practicing swift and efficient transitions between exercises will cut down overall time. Rehearsing the sequence of events and transitions during training can make this process more intuitive under race conditions.
Strength and Endurance Balance: Given Michelle's strength in the strength-focused segments, maintaining this advantage while elevating running performance is key. Balancing training to include equal focus on running endurance and maintaining strength will create a more well-rounded performance. Incorporating at least two days a week focused on running technique and endurance, in addition to strength training, will help achieve this balance.
Finally, Michelle should integrate feedback from this race into her training, emphasizing endurance, speed, and efficiency in transitions. By maintaining her strengths and addressing identified weaknesses, she can look forward to even better performances in future HYROX races.
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 82.
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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 82.
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Percentile based on all the athletes who competed in Hyrox Women