Dawson Helen
Hyrox Result
Dive into this athlete’s performance at 2024 Manchester 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.
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 Dawson Helen'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 Dawson Helen'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 Dawson Helen'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 Dawson Helen'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
04:34.
Check the detail of the improvement plan below.
02:31
Potential Improvement
55.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Helen Dawson has shown an impressive performance in the 2024 Manchester HYROX event, ranking in the top 8% of all athletes and in the top 9% of her age group. Her overall time of 01:27:35 is reflective of her hard work and dedication.
Her running time, which was 01:11 slower than the average, suggests that she may have a stronger aptitude for strength-based segments. She performed exceptionally well in the sled push, sled pull, burpees broad jump, farmer's carry, and sandbag lunges segments, where she was faster than the average time.
As for pacing, her slower start in Running 1 might indicate a cautious approach, but she was able to maintain a consistent pace in the later running segments. Her Roxzone time was 00:48 faster than average, which shows she had efficient transitions and managed her rest periods well.
Segments to Improve:
- Overall Running: Given that her total running time is slower than the average, Helen should focus on improving her running proficiency. She could incorporate interval training into her routine to enhance her running speed. This could include high-intensity sprints and hill runs. Incorporating plyometric exercises like box jumps and burpees could also help improve her explosive power and speed.
- Wall Balls: Helen's Wall Balls segment was 01:11 slower than average, indicating room for improvement. She can work on her form and technique with lighter balls before moving on to the standard weight. Also, strengthening her lower body and core muscles with exercises like squats, lunges, and planks can help improve her performance in this segment.
- Ski Erg: This segment was 00:11 slower than average. Helen might want to work on her technique and form. She could focus on engaging her core and hips more while pulling down the handles, which would also help to take some strain off her arms. Strength training for her upper body can be beneficial here.
- Rowing: Helen was 00:10 slower than average in this segment. Working on her rowing technique can help improve her performance. She should focus on engaging her legs and core during the stroke and not just her upper body. Interval training on the rowing machine can also help enhance her speed and stamina.
Race Strategies:
Helen could benefit from a more aggressive start in the running segments. Starting off too slow may cost her valuable time, which can be difficult to make up later in the race. She should also focus on maintaining a steady pace throughout the race, rather than speeding up or slowing down significantly.
Given her strength in the strength-based segments, she should leverage this to her advantage and aim to complete these segments as quickly as possible. In the running segments, focusing on maintaining a consistent pace can help preserve her energy for the latter part of the race.
During the race, it's equally important for Helen to manage her rest periods efficiently. While she performed well in the Roxzone segment this time, maintaining or even reducing this time can contribute to a better overall time.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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