Dive into this athlete’s performance at 2020 Dallas 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 347 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 Graefe Ashlee'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 Graefe Ashlee'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 Graefe Ashlee'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 Graefe Ashlee'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 10:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 08:09 | 01:03:58 to 55:49 | 81.1% |
| Sled Pull | 01:11 | 08:43 to 07:32 | 11.8% |
| Rowing | 00:22 | 06:19 to 05:57 | 3.6% |
| Farmers Carry | 00:21 | 03:11 to 02:50 | 3.5% |
| Ski Erg | 00:00 | 05:34 to 05:34 | 0.0% |
| Sled Push | 00:00 | 03:02 to 03:02 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:04 to 07:04 | 0.0% |
| Sandbag Lunges | 00:00 | 05:55 to 05:55 | 0.0% |
| Wall Balls | 00:00 | 04:10 to 04:10 | 0.0% |
| Graefe Ashlee | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:46 | 00:00 | 06:05 -00:19 | 00:00 +00:00 |
| Ski Erg | 05:34 | 05:46 | 05:31 +00:03 | 06:05 -00:19 |
| Running 2 | 07:29 | 11:20 | 06:45 +00:44 | 11:36 -00:16 |
| Sled Push | 03:02 | 18:49 | 03:32 -00:30 | 18:21 +00:28 |
| Running 3 | 08:04 | 21:51 | 07:11 +00:53 | 21:53 -00:02 |
| Sled Pull | 08:43 | 29:55 | 07:32 +01:11 | 29:04 +00:51 |
| Running 4 | 07:55 | 38:38 | 07:14 +00:41 | 36:36 +02:02 |
| Burpees Broad Jump | 07:04 | 46:33 | 08:58 -01:54 | 43:50 +02:43 |
| Running 5 | 08:30 | 53:37 | 07:33 +00:57 | 52:48 +00:49 |
| Rowing | 06:19 | 01:02:07 | 05:58 +00:21 | 01:00:21 +01:46 |
| Running 6 | 08:20 | 01:08:26 | 07:18 +01:02 | 01:06:19 +02:07 |
| Farmers Carry | 03:11 | 01:16:46 | 02:47 +00:24 | 01:13:37 +03:09 |
| Running 7 | 08:37 | 01:19:57 | 07:20 +01:17 | 01:16:24 +03:33 |
| Sandbag Lunges | 05:55 | 01:28:34 | 06:37 -00:42 | 01:23:44 +04:50 |
| Running 8 | 09:22 | 01:34:29 | 08:22 +01:00 | 01:30:21 +04:08 |
| Wall Balls | 04:10 | 01:43:51 | 07:12 -03:02 | 01:38:43 +05:08 |
| Roxzone | 07:55 | 01:55:45 | 09:50 -01:55 | 01:55:45 |
Ashlee's best running lap was 00:05:46, indicating her proficiency in running. However, her running segments (Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8) were all slower than average, suggesting that she may need to focus on improving her running endurance and speed.
To enhance performance in these areas, Ashlee should consider incorporating the following training strategies and techniques:
1. Running Endurance and Speed: Ashlee's running segments were slower than average, indicating a need for improvement in running endurance and speed. She can perform interval training, such as tempo runs, fartlek runs, and hill repeats, to increase her running speed and endurance. Additionally, incorporating strength training exercises specific to running, such as lunges, squats, and plyometric exercises, can help improve her running performance.
2. Sled Pull and Sled Push: While Ashlee performed better than average in the Sled Push segment, she was slower in the Sled Pull segment. To improve in this area, she should focus on strengthening her upper body and core muscles. Exercises like pull-ups, rows, and planks can help improve her pulling strength and stability.
3. Rowing: Ashlee's rowing time was slower than average. To enhance her rowing performance, she should focus on improving her rowing technique and increasing her upper body and core strength. Incorporating exercises like bent-over rows, lat pulldowns, and Russian twists can help improve her rowing ability.
4. Farmers Carry and Burpees Broad Jump: While Ashlee's time in the Burpees Broad Jump segment was faster than average, she was slower in the Farmers Carry segment. To improve in the Farmers Carry, she should focus on strengthening her grip and overall upper body strength. Exercises like farmer's walks, deadlifts, and kettlebell swings can help improve her grip strength and carrying ability.
Overall, Ashlee Graefe showed strong potential in the 2020 Dallas Hyrox race, with areas of strength in running and certain segments. By focusing on improving her running endurance, speed, and addressing the segments where she lost the most time, Ashlee can enhance her overall performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Ng Stella | 2024 Singapore | 01:55:16 | |
| Speijer Priscilla | 2024 Amsterdam | 01:55:59 | |
| Patterson Elisha | 2024 Sports Direct HYROX London | 01:55:30 | |
| Crumpton Saskia | 2024 Madrid | 01:55:56 | |
| Nollen Levi | 2024 Amsterdam | 01:56:15 | |
| Van Bergendael Raissa | 2023 Rotterdam | 01:55:39 | |
| Thompson Pearl | 2024 Manchester | 01:55:23 | |
| Lei Joyce | 2023 Los Angeles | 01:56:00 | |
| Hayden Claire | 2023 London | 01:55:45 | |
| Ruhnke Elke | 2023 Karlsruhe | 01:55:31 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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