Season 23/24 2023 Dublin (1305) HYROX (1137) Women (363) Whyte Ruby

Whyte Ruby Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

IRL IRL Flag Women 25-29 #174023 01:30:46 26th in AG | Top 35.6% 99th | Top 27.3%
+04:09
50:30
Run Total
+00:32
06:19
Avg. Lap
-01:20
03:46
Best Lap
-02:14
35:17
Workout Total
-00:17
04:24
Avg. Workout
-01:55
05:01
Roxzone

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 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 1000 athletes with similar finish time in Hyrox 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 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Whyte Ruby'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 Whyte Ruby'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 1000 athletes with similar finish time in Hyrox 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 Whyte Ruby'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 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 Whyte Ruby'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 06:54. Check the detail of the improvement plan below.

05:09 Potential Improvement 74.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 05:09 50:30 to 45:21 74.6%
Sled Pull 00:34 05:59 to 05:25 8.2%
Wall Balls 00:33 05:05 to 04:32 8.0%
Rowing 00:23 05:41 to 05:18 5.6%
Ski Erg 00:11 05:14 to 05:03 2.7%
Farmers Carry 00:04 02:12 to 02:08 1.0%
Sled Push 00:00 02:20 to 02:20 0.0%
Burpees Broad Jump 00:00 04:29 to 04:29 0.0%
Sandbag Lunges 00:00 04:17 to 04:17 0.0%

Splits Time

Whyte Ruby Perfect Race
Splits Total Average Total
Running 1 03:46 00:00 05:10 -01:24 00:00 +00:00
Ski Erg 05:14 03:46 05:09 +00:05 05:10 -01:24
Running 2 06:06 09:00 05:31 +00:35 10:19 -01:19
Sled Push 02:20 15:06 02:44 -00:24 15:50 -00:44
Running 3 06:32 17:26 05:49 +00:43 18:34 -01:08
Sled Pull 05:59 23:58 05:51 +00:08 24:23 -00:25
Running 4 06:55 29:57 05:51 +01:04 30:14 -00:17
Burpees Broad Jump 04:29 36:52 06:14 -01:45 36:05 +00:47
Running 5 06:42 41:21 05:58 +00:44 42:19 -00:58
Rowing 05:41 48:03 05:24 +00:17 48:17 -00:14
Running 6 06:45 53:44 05:53 +00:52 53:41 +00:03
Farmers Carry 02:12 01:00:29 02:15 -00:03 59:34 +00:55
Running 7 06:53 01:02:41 05:51 +01:02 01:01:49 +00:52
Sandbag Lunges 04:17 01:09:34 04:53 -00:36 01:07:40 +01:54
Running 8 06:54 01:13:51 06:16 +00:38 01:12:33 +01:18
Wall Balls 05:05 01:20:45 05:01 +00:04 01:18:49 +01:56
Roxzone 05:01 01:30:46 06:56 -01:55 01:30:46
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ruby Whyte performed well in the 2023 Dublin Hyrox race, securing an overall rank of 99 out of 1139 athletes, which places her in the top 8% of participants. In her age group (25-29), she ranked 26th out of 170 athletes, putting her in the top 15%.

Ruby's overall time of 01:30:46 is commendable, indicating a strong performance. However, her total running time of 00:50:30 was 05:12 slower than the average, suggesting that she may need to focus on improving her running abilities.

Additionally, it is worth noting that Ruby's best running lap was 00:03:46, which was 01:16 faster than the average. This highlights her potential as a strong runner and suggests that she should incorporate more strength training into her routine to further enhance her performance.

Segments to Improve


Based on the splits analysis, the segments where Ruby lost the most time were Running Total, Running 4, Running 7, Running 6, Running 5, Running 3, Running 2, Running 8, Rowing, and Wall Balls.

To improve performance in these segments, Ruby should focus on the following strategies:

1. Running Total:
To enhance overall fitness and speed, Ruby should incorporate interval training into her running routine. High-intensity interval training (HIIT), such as sprints and hill repeats, can help improve running speed and endurance.

2. Running 4, 7, and 6:
These segments suggest a need for better pacing and endurance. Ruby should work on developing a consistent pace throughout her runs and focus on increasing her cardiovascular endurance through longer distance runs and tempo runs.

3. Running 5, 3, 2, and 8:
These segments also indicate a need for improved endurance and speed. Incorporating fartlek training, which involves alternating between fast and slow running intervals, can help Ruby improve her speed and endurance.

4. Rowing:
Ruby should focus on improving her rowing technique to increase efficiency. She can achieve this by practicing proper form, engaging her core, and mastering the drive and recovery phases of the rowing stroke. Additionally, incorporating rowing intervals into her training routine can help improve her rowing performance.

5. Wall Balls:
To enhance performance in this segment, Ruby should work on strengthening her lower body and core. Exercises such as squats, lunges, and core workouts can help improve her power and stability for wall balls.

Strategies


In order to improve performance during the race, Ruby should consider implementing the following strategies:

1. Pacing:
It is important for Ruby to find a pace that allows her to maintain consistent speed throughout the race. Starting too fast can lead to early fatigue, while starting too slow can prevent her from reaching her full potential. She should aim to find a balance and maintain a steady pace.

2. Transitions:
Ruby should work on improving her transition time in the roxzone. This can be achieved by practicing quick and efficient transitions during training sessions. Incorporating exercises that mimic the movements required during transitions can help improve her overall fitness and reduce transition time.

3. Mental Preparation:
Hyrox races require both physical and mental strength. Ruby should focus on mental preparation techniques such as visualization and positive self-talk to stay motivated and maintain a strong mindset throughout the race.

By following these strategies and incorporating the suggested training techniques and exercises into her routine, Ruby can improve her performance in the Hyrox race and achieve even better results in future competitions.

Similar Athletes
Ardiller Hélène 2024 Bordeaux 01:30:57
Treurniet Amber 2024 Amsterdam 01:31:05
Terlau Marina 2022 Hamburg 01:31:02
Winning Desiree 2024 Glasgow 01:31:14
Weißhaar Katharina 2020 Hannover 01:30:55
Smith Xiaoning 2022 Dallas 01:30:20
Priemer Maike 2019 Karlsruhe 01:30:44
Pfetzer Beatrice 2022 Frankfurt 01:31:04
Gonzalez Lopez Cristina 2021 Madrid 01:30:39
Chan Odelia 2024 Singapore 01:30:59

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