Ravenhall Carly 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 759 similar athletes.

Performance Highlights

AUS AUS Flag Women 40-44 #115037 01:42:42 78th in AG | Top 43.1% 514th | Top 36.8%
+00:19
52:15
Run Total
+00:04
06:32
Avg. Lap
+00:18
05:57
Best Lap
-00:59
41:39
Workout Total
-00:07
05:12
Avg. Workout
+00:33
08:53
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 759 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 759 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Ravenhall Carly'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 Ravenhall Carly'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 759 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 Ravenhall Carly'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 Ravenhall Carly'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 03:52. Check the detail of the improvement plan below.

01:34 Potential Improvement 40.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:34 08:04 to 06:30 40.5%
Run Total 01:30 52:15 to 50:45 38.8%
Burpees Broad Jump 00:17 07:34 to 07:17 7.3%
Sandbag Lunges 00:13 05:45 to 05:32 5.6%
Rowing 00:10 05:48 to 05:38 4.3%
Ski Erg 00:08 05:28 to 05:20 3.4%
Sled Push 00:00 02:27 to 02:27 0.0%
Farmers Carry 00:00 02:05 to 02:05 0.0%
Wall Balls 00:00 04:28 to 04:28 0.0%

Splits Time

Ravenhall Carly Perfect Race
Splits Total Average Total
Running 1 05:34 00:00 05:34 +00:00 00:00 +00:00
Ski Erg 05:28 05:34 05:20 +00:08 05:34 +00:00
Running 2 05:57 11:02 06:07 -00:10 10:54 +00:08
Sled Push 02:27 16:59 03:08 -00:41 17:01 -00:02
Running 3 06:17 19:26 06:29 -00:12 20:09 -00:43
Sled Pull 08:04 25:43 06:42 +01:22 26:38 -00:55
Running 4 06:28 33:47 06:31 -00:03 33:20 +00:27
Burpees Broad Jump 07:34 40:15 07:31 +00:03 39:51 +00:24
Running 5 06:56 47:49 06:42 +00:14 47:22 +00:27
Rowing 05:48 54:45 05:40 +00:08 54:04 +00:41
Running 6 06:56 01:00:33 06:34 +00:22 59:44 +00:49
Farmers Carry 02:05 01:07:29 02:31 -00:26 01:06:18 +01:11
Running 7 06:26 01:09:34 06:34 -00:08 01:08:49 +00:45
Sandbag Lunges 05:45 01:16:00 05:41 +00:04 01:15:23 +00:37
Running 8 07:43 01:21:45 07:13 +00:30 01:21:04 +00:41
Wall Balls 04:28 01:29:28 06:05 -01:37 01:28:17 +01:11
Roxzone 08:53 01:42:42 08:20 +00:33 01:42:42
Based on 759 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Carly Ravenhall delivered a commendable performance at the 2024 Melbourne Hyrox event, achieving an overall rank in the top 28% and an age group rank in the top 24%. Notably, her total running time was 31 seconds faster than average, suggesting a strong running profile. However, the pacing analysis indicates a slight tendency to start conservatively, as initial running segments were slightly slower than average, followed by a faster pace in later segments. This suggests a potential for improved pacing strategy to maintain speed throughout the race.

Segments to Improve

  • Sled Pull: This segment was significantly slower than average. To improve, focus on building upper body and core strength. Recommended exercises include:
    • Heavy Rope Pulls: Incorporate into strength training twice a week to improve pulling power.
    • Lat Pulldowns and Rows: Perform 3 sets of 8-12 reps to increase back and arm strength.
  • Roxzone: The transition time was 43 seconds slower than average, indicating room for improvement in transitions and overall fitness. Suggestions include:
    • Transition Drills: Practice quick changeovers between exercises to simulate race conditions.
    • High-intensity Interval Training (HIIT): Implement to enhance cardiovascular fitness and reduce recovery time between segments.
  • Burpees Broad Jump: Slower performance suggests a need for improved explosive power and endurance. Recommended exercises:
    • Plyometric Training: Include box jumps and depth jumps to enhance explosive strength.
    • Conditioning Circuits: Incorporate burpees with minimal rest to build stamina and speed.
  • Sandbag Lunges: Slightly slower than average, indicating a need for enhanced lower body strength and endurance. Suggested exercises:
    • Weighted Lunges: Perform 3 sets of 10 reps per leg with a sandbag to mimic race conditions.
    • Split Squats: Incorporate into routine to improve leg strength and stability.

Race Strategies

  • Pacing: Implement a more aggressive pacing strategy at the start of the race to capitalize on running strength, while ensuring energy conservation for strength-based exercises.
  • Transition Efficiency: Focus on minimizing time in the Roxzone by practicing quick transitions and maintaining mental focus during these phases.
  • Compromised Running: Train for running efficiency post strength exercises to improve total running time. Incorporate brick workouts, combining strength and running, to simulate race fatigue and enhance performance.
Similar Athletes
Menconi Sophia 2024 Madrid 01:42:42
Willsmer Carla 2022 London 01:43:05
Haß Miriam 2019 Hamburg 01:42:51
Carrasco Vaz Leyre 2023 Bilbao 01:43:08
Pierce Maree 2024 Perth 01:42:52
Au Ada 2023 Hong Kong 01:42:27
Schuelert Julia 2023 Hamburg 01:43:08
Ting Jocelyn 2024 Singapore 01:43:04
Lau Hei Tung 2024 Hong Kong 01:42:12
Christie Mairead 2024 Dublin 01:43:12

Measure Your Performance Against Top Athletes

Other Results from this athlete
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