Dive into this athlete’s performance at 2024 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
959 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 959 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 959 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Connolly Karen'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 Connolly Karen'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 959 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 Connolly Karen'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 Connolly Karen'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
05:18.
Check the detail of the improvement plan below.
Based on 959 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Karen Connolly has shown an exceptional performance in the 2024 Dublin Hyrox race, placing in the top 3% of all athletes and ranking 23rd in her age group. Her overall time was 01:19:40, with a total running time of 00:39:34, which is notably 01:51 faster than the average. This indicates Karen is a strong runner and excels in this aspect of the race.
She had an impressive start, with her Running 1 time being 01:35 faster than the average, placing her in the top 1 percentile. Her final running segment was also notably strong, being 01:41 faster than the average.
However, Karen's performance in the middle segments of the race, specifically Running 2 to Running 6, was slower than average. This suggests she might have started too fast, causing her to slow down in the middle of the race. It would be beneficial for her to work on pacing to maintain a consistent speed throughout the race.
Segments to Improve:
Burpees Broad Jump: This was Karen's weakest segment, being 01:48 slower than the average. Improvement in this area could come from working on her explosive power and agility. Exercises such as box jumps, kettlebell swings and plyometric push-ups can increase power. Practicing the burpee broad jump itself will also be beneficial for improving technique and efficiency.
Wall Balls: Karen was 00:40 slower than average in this segment. To improve, she could incorporate more functional strength training into her regimen. Squats, push presses and thrusters can increase strength and stamina for wall balls. She should also focus on her form, ensuring she is using her hips to drive the movement and catching the ball in a squat position to utilize momentum.
Sandbag Lunges and Farmers Carry: Karen was slower than average in these strength-related segments. She should consider adding more strength training into her routine, specifically targeting her lower body and grip strength. Exercises such as weighted lunges, deadlifts, and farmer's walks can be beneficial. Working on her transition times and recovery between segments could also help improve her performance in these areas.
Race Strategies:
Karen should work on her pacing strategy to ensure she doesn't start too fast and has enough energy to maintain a consistent speed throughout the race. This might involve setting a specific pace for each running segment or using a heart rate monitor to keep her effort level in check.
Karen should also focus on her recovery and transition times between segments, as these can significantly impact her overall time. This could involve practicing transitions during training, and ensuring she is adequately fueling and hydrating during the race.
Finally, incorporating more strength training into her routine will help improve her performance in the strength-related segments, and potentially increase her overall stamina and endurance.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women