Season 24/25 2024 Melbourne (4307) HYROX (3848) Women (1398) Mcinnes Carmen

Mcinnes Carmen Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 142 similar athletes.

Performance Highlights

AUS AUS Flag Women 50-54 #121003 02:09:09 16th in AG | Top 44.4% 636th | Top 45.5%
+12:55
01:16:52
Run Total
+01:39
09:36
Avg. Lap
+00:08
06:43
Best Lap
-12:06
42:26
Workout Total
-01:31
05:18
Avg. Workout
-00:59
09:56
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 142 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 142 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Mcinnes Carmen'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 Mcinnes Carmen'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 142 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 Mcinnes Carmen'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 Mcinnes Carmen'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 18:04. Check the detail of the improvement plan below.

16:55 Potential Improvement 93.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 16:55 01:16:52 to 59:57 93.6%
Sled Pull 00:51 09:12 to 08:21 4.7%
Rowing 00:11 06:22 to 06:11 1.0%
Ski Erg 00:07 05:54 to 05:47 0.6%
Sled Push 00:00 02:41 to 02:41 0.0%
Burpees Broad Jump 00:00 05:42 to 05:42 0.0%
Farmers Carry 00:00 02:40 to 02:40 0.0%
Sandbag Lunges 00:00 05:24 to 05:24 0.0%
Wall Balls 00:00 04:31 to 04:31 0.0%

Splits Time

Mcinnes Carmen Perfect Race
Splits Total Average Total
Running 1 06:07 00:00 06:25 -00:18 00:00 +00:00
Ski Erg 05:54 06:07 05:45 +00:09 06:25 -00:18
Running 2 06:43 12:01 07:09 -00:26 12:10 -00:09
Sled Push 02:41 18:44 03:48 -01:07 19:19 -00:35
Running 3 10:50 21:25 07:50 +03:00 23:07 -01:42
Sled Pull 09:12 32:15 08:18 +00:54 30:57 +01:18
Running 4 07:24 41:27 07:54 -00:30 39:15 +02:12
Burpees Broad Jump 05:42 48:51 10:57 -05:15 47:09 +01:42
Running 5 11:29 54:33 08:26 +03:03 58:06 -03:33
Rowing 06:22 01:06:02 06:13 +00:09 01:06:32 -00:30
Running 6 11:02 01:12:24 08:07 +02:55 01:12:45 -00:21
Farmers Carry 02:40 01:23:26 02:59 -00:19 01:20:52 +02:34
Running 7 11:09 01:26:06 08:16 +02:53 01:23:51 +02:15
Sandbag Lunges 05:24 01:37:15 07:44 -02:20 01:32:07 +05:08
Running 8 12:10 01:42:39 09:35 +02:35 01:39:51 +02:48
Wall Balls 04:31 01:54:49 08:48 -04:17 01:49:26 +05:23
Roxzone 09:56 02:09:09 10:55 -00:59 02:09:09
Based on 142 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Carmen Mcinnes delivered a strong performance at the 2024 Melbourne Hyrox race, achieving an overall rank of 636 out of 1801 athletes, placing her within the top 35%. Notably, she stood out in her age group, ranking 16th, which places her in the top 20% for her category. Carmen shows significant strength in the hybrid nature of the Hyrox event, excelling particularly in strength-based exercises such as the Sled Push, Burpees Broad Jump, Sandbag Lunges, and Wall Balls where she outperformed the average times dramatically.

However, Carmen's total running time was 11:54 slower than the average, indicating that running is an area needing substantial improvement. The pattern in her running splits suggests she may have gone out too fast initially, as her pace significantly slowed from Running 3 onwards. Hence, this indicates a potential need to improve endurance and pacing strategies during races.

Segments to Improve

  • Total Running Time: Carmen's running is slower than average, highlighting a key area for improvement. To enhance running performance, focus on building endurance and speed through interval training and tempo runs. Incorporate long-distance runs to build stamina, and hill sprints to improve strength and speed.
  • Ski Erg: While only slightly slower than average, improving efficiency here can save valuable time. Focus on technique drills, emphasizing a strong pull and recovery. Include high-intensity interval training (HIIT) on the Ski Erg to enhance cardiovascular endurance.
  • Sled Pull: Enhance strength and technique with exercises such as deadlifts, bent-over rows, and lat pull-downs to improve pulling power. Practice sled pulls with varying weights to build endurance and strength specific to this movement.
  • Roxzone: Although faster than average, improving transition times can further enhance performance. Practice smooth and efficient transitions with specific drills that simulate race conditions, focusing on quick recovery techniques.
  • Rowing: To improve rowing efficiency, focus on technique by ensuring a powerful leg drive, consistent recovery, and strong finish. Incorporate rowing intervals to build cardiovascular fitness and endurance.

Race Strategies

  • Start at a Controlled Pace: Begin the race at a controlled pace to conserve energy for later stages. This can prevent early fatigue and maintain a more consistent running performance throughout the event.
  • Focus on Breathing and Form: During running segments, concentrate on maintaining proper form and breathing techniques to enhance efficiency and reduce fatigue.
  • Efficient Transitions: Work on transitioning swiftly between exercise zones to minimize time spent in the Roxzone. Ensure gear and equipment are prepped for quick access and use.
  • Compromised Running Practice: Incorporate training sessions that simulate running immediately after strength exercises to prepare for the fatigue and adapt the body to quick transitions between disciplines.
Similar Athletes
Botting Joanne 2024 Manchester 02:08:41
Gluth Laura 2018 Hamburg 02:09:38
Madikizela Lilitha 2024 Cape Town 02:09:37
Byrne Anita 2024 Stuttgart 02:09:15
Sincerbeaux Jeanne 2024 New York 02:09:39
Hegarty Amiee 2023 Dublin 02:08:41
Hesslein Julia 2023 Hamburg 02:09:16
Lidstone Claire 2022 Manchester 02:08:56
Gutierrez Vera 2024 Stuttgart 02:09:33
Ramon Melissa 2024 Houston 02:09:02

Measure Your Performance Against Top Athletes

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