Dive into this athlete’s performance at 2024 Malaga 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
827 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 20 to 95.
End of interactive chart.
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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Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 333 to 430.
End of interactive chart.
Based on 827 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 150 to 547.
End of interactive chart.
Based on 827 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Casey Niamh's 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 Casey Niamh 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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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -94 to 190.
End of interactive chart.
Based on 827 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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Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5376 to 6558.
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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 Casey Niamh’s 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 826.
End of interactive chart.
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 Casey Niamh'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
05:05.
Check the detail of the improvement plan below.
Based on 827 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Niamh Casey showcased remarkable athleticism in the 2024 Malaga HYROX race, finishing in the top 10% of all athletes and top 11% in her age group. Her overall time of 01:41:26 underscores a well-prepared competitor with a strong inclination towards running, underscored by a total running time that was 00:18 faster than the average. This indicates a runner profile, suggesting that while Casey excels in running, there might be room for improvement in strength-focused segments. Casey's pacing appeared to start slower in the initial running segment but improved significantly as the race progressed. This pacing strategy suggests a conservative start, allowing for a stronger finish. However, there were segments, notably the Sled Pull and Wall Balls, where improvement could significantly enhance Casey's overall performance.
Segments to Improve:
Sled Pull: Casey's performance in the Sled Pull was considerably slower than average, indicating a potential area for significant improvement. Focusing on lower body strength and endurance training can help. Specific exercises like deadlifts, hip thrusts, and weighted sled drags can build the necessary muscle groups. Additionally, incorporating grip strength exercises, such as farmer's walks and towel pull-ups, will improve her ability to maintain a strong hold throughout the pull.
Wall Balls: The Wall Balls segment was another area where Casey lagged behind. To improve, Casey should focus on high-intensity interval training (HIIT) incorporating medicine ball exercises to boost both strength and cardiovascular endurance. Squat throws and medicine ball slams will directly translate to better Wall Ball performance. Emphasizing squat depth and explosive power when thrusting upwards can also enhance efficiency and reduce time spent on this segment.
Farmer's Carry: Slower than average in this segment suggests a need for enhanced grip strength and core stability. Incorporating exercises like heavy kettlebell carries, barbell holds, and planks can significantly improve performance. It's also beneficial to practice the Farmer's Carry with varying weights and distances to adapt to the unpredictability of race conditions.
Race Strategies:
Start Pace Adjustment: Given Casey's stronger finish, tweaking her start strategy to slightly increase her initial pace could lead to an overall time improvement without risking burnout. A more aggressive start in the running segments could position her better for the strength exercises.
Transition Efficiency: Reducing time in the Roxzone indicates a need for smoother transitions between exercises. Practicing these transitions during training, focusing on quick and efficient movements from one exercise to the next, can shave valuable seconds off her overall time. This includes setting up equipment in a way that minimizes movement and adjusting techniques for faster recovery and setup times.
Segment-Specific Training: Tailoring her training regimen to focus more on strength exercises, given her running proficiency, could yield significant improvements. For example, dedicating specific days to strength training that mimics the race's structure—alternating between strength and cardio exercises—will help Casey build endurance in these weaker areas.
In summary, Niamh Casey has demonstrated a strong foundational fitness level and exceptional running capability. By focusing on targeted strength training, especially in her weaker segments, and adjusting her race and transition strategies, Casey has a clear path to elevating her performance in future HYROX races.