Dive into this athlete’s performance at 2024 Milan 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.
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 Dougan Rachel'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 Dougan Rachel'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 Dougan Rachel'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 Dougan Rachel'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
05:44.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Rachel Dougan delivered a strong performance in the 2024 Milan Hyrox race, securing an overall rank of 154 among 2043 athletes. Her rank of 16 in the 40-44 age group signifies a commendable top 6% finish, indicating her competitive edge within her category. Notably, Rachel's total running time was 3:54 faster than average, highlighting her as a strong runner. However, her pacing strategy could be refined as the initial running segment was slower compared to subsequent running segments, suggesting a conservative start. Overall, Rachel exhibits a hybrid profile with a strength in running, yet there is room for improvement in strength-based exercises.
Segments to Improve
Burpees Broad Jump: Rachel was 1:23 slower than average, indicating a significant area for improvement. Focus on plyometric exercises like box jumps and burpee variations to enhance explosiveness and efficiency. Incorporate drills that simulate race conditions to improve endurance and form.
Wall Balls: With a time 1:16 slower than average, Rachel should focus on improving her wall ball technique. Practice with lighter medicine balls to perfect the squat-to-throw transition, gradually increasing weight. Include shoulder and leg strength exercises to build endurance and power.
Sandbag Lunges: Being 0:37 slower than average, improving balance and leg strength is key. Incorporate weighted lunges, Bulgarian split squats, and core stability exercises. Focus on maintaining a steady pace and form under fatigue.
Farmers Carry: Rachel was 0:25 slower than average. Enhancing grip strength and endurance can be achieved through farmers walk variations and grip strength training. Incorporate carries with increasing weights and distances.
Roxzone: Although slightly faster than average, optimizing transition times can still be beneficial. Practice quick transitions and incorporate interval training to improve overall fitness and reduce recovery time.
Race Strategies
Balanced Pacing: Start the race with a more balanced pace to avoid a conservative start. Implement negative split strategies in training to practice gradually increasing speed.
Compromised Running Training: Simulate race conditions by running immediately after strength exercises. This will help in adapting to the fatigue experienced during the transitions between strength and running segments.
Focus on Strength-Endurance: Incorporate circuit training that combines running and strength exercises with minimal rest. This will improve Rachel's ability to maintain a high level of performance across all segments.
By focusing on these targeted improvements in both training and race strategy, Rachel can enhance her performance and capitalize on her running strengths while addressing key areas of weakness.