Dive into this athlete’s performance at 2024 Washington - North American Championships 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
229 similar athletes.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 229 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 229 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Delosh Ashley's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Delosh Ashley hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 229 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Delosh Ashley’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Delosh Ashley'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
01:28.
Check the detail of the improvement plan below.
Based on 229 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ashley Delosh showcased a commendable performance in the 2024 Washington - North American Championships, finishing in the top 32% overall and top 33% in her age group. Her total running time was significantly faster than average, indicating a strong runner profile. However, her performance in the Ski Erg and Rowing segments, as well as the final running segments, suggests room for improvement in both endurance and strength training. Ashley's pacing appeared to start strong but faded in later segments, indicating potential issues with endurance or pacing strategy. Her exceptional performance in the Sled Push and Pull, and Wall Balls, highlights her strength capabilities. The Roxzone time is notably efficient, suggesting minimal rest and quick transitions, an area where Ashley excels.
Segments to Improve:
Ski Erg: Ashley's performance here was slower than desirable. To improve, focus on high-intensity interval training (HIIT) incorporating Ski Erg sessions to enhance cardiovascular endurance and upper body strength. Emphasize proper technique, particularly the double pole technique for efficiency. Incorporating plyometric exercises like box jumps can also improve power output.
Rowing: Similar to the Ski Erg, improvement in rowing can come from targeted HIIT sessions on the rower, focusing on maintaining a consistent stroke rate and power output. Technique drills emphasizing a strong leg drive and efficient recovery phase can enhance overall rowing efficiency. Core strengthening exercises will also support better form and power transmission.
Sandbag Lunges: To improve lunging performance, particularly under fatigue, incorporate strength training focusing on lower body power and stability. Exercises like weighted squats, lunges, and deadlifts will build the necessary muscle endurance. Also, practice lunges with varied weights to adapt to the instability and demands of the sandbag during the race.
Wall Balls: Despite being faster than average, there's room for improvement. Focus on squat depth and explosive power in the upward phase. Incorporating wall ball-specific drills, aiming for accuracy and consistency in height and squat depth, will be beneficial. Cross-training with Olympic lifting can also enhance explosive power, beneficial for this segment.
Race Strategies:
Pacing: Given Ashley's tendency to start strong but fade, adopting a more conservative start to conserve energy for later stages could be beneficial. Practice pacing strategies in training, simulating race conditions to find an optimal pace that can be maintained throughout the race.
Transition Efficiency: Although Ashley shows proficiency in transitions (Roxzone), continuous practice in transitioning between different exercises smoothly can shave off valuable seconds. Simulate race-day scenarios in training to minimize downtime between segments.
Endurance Training: Given the drop in performance in later running segments, increasing overall endurance through longer, sustained runs and incorporating strength training within long cardio sessions can help maintain running efficiency even when fatigued.
Strength and Conditioning: Balance between running and strength training is crucial. Given Ashley's runner profile, incorporating more strength-focused workouts can enhance her performance in strength-demanding tasks, reducing the performance gap in these areas.
By addressing these targeted areas and implementing strategic adjustments, Ashley can expect to see significant improvements in her overall race performance. Consistency in training, focusing on both strengths and weaknesses, will be key to achieving a more balanced and competitive profile in future races.
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
