Dean Rachel Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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 444 similar athletes.

Performance Highlights

GBR GBR Flag Women 45-49 #135002 01:54:18 72nd in AG | Top 83.7% 939th | Top 86.0%
-01:43
55:41
Run Total
-00:10
06:58
Avg. Lap
+00:29
06:36
Best Lap
+03:52
51:32
Workout Total
+00:29
06:26
Avg. Workout
-02:19
07:09
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 444 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 444 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Dean Rachel'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 Dean Rachel'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 444 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 Dean Rachel'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 Dean Rachel'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 08:46. Check the detail of the improvement plan below.

06:42 Potential Improvement 76.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 06:42 15:17 to 08:35 76.4%
Wall Balls 01:24 08:29 to 07:05 16.0%
Sandbag Lunges 00:23 06:45 to 06:22 4.4%
Run Total 00:17 55:41 to 55:24 3.2%
Ski Erg 00:00 05:03 to 05:03 0.0%
Sled Push 00:00 02:15 to 02:15 0.0%
Sled Pull 00:00 05:39 to 05:39 0.0%
Rowing 00:00 05:25 to 05:25 0.0%
Farmers Carry 00:00 02:39 to 02:39 0.0%

Splits Time

Dean Rachel Perfect Race
Splits Total Average Total
Running 1 04:35 00:00 06:00 -01:25 00:00 +00:00
Ski Erg 05:03 04:35 05:30 -00:27 06:00 -01:25
Running 2 06:36 09:38 06:37 -00:01 11:30 -01:52
Sled Push 02:15 16:14 03:27 -01:12 18:07 -01:53
Running 3 06:39 18:29 07:05 -00:26 21:34 -03:05
Sled Pull 05:39 25:08 07:34 -01:55 28:39 -03:31
Running 4 06:54 30:47 07:08 -00:14 36:13 -05:26
Burpees Broad Jump 15:17 37:41 08:49 +06:28 43:21 -05:40
Running 5 07:17 52:58 07:25 -00:08 52:10 +00:48
Rowing 05:25 01:00:15 05:55 -00:30 59:35 +00:40
Running 6 07:25 01:05:40 07:19 +00:06 01:05:30 +00:10
Farmers Carry 02:39 01:13:05 02:47 -00:08 01:12:49 +00:16
Running 7 07:11 01:15:44 07:17 -00:06 01:15:36 +00:08
Sandbag Lunges 06:45 01:22:55 06:33 +00:12 01:22:53 +00:02
Running 8 09:07 01:29:40 08:19 +00:48 01:29:26 +00:14
Wall Balls 08:29 01:38:47 07:05 +01:24 01:37:45 +01:02
Roxzone 07:09 01:54:18 09:28 -02:19 01:54:18
Based on 444 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rachel Dean delivered a commendable performance in the 2024 Amsterdam HYROX event, securing an overall rank of 943 out of 3118 athletes. Her performance places her in the top 30% of her age group (45-49), showcasing her competitive edge. Notably, Rachel's total running time was 02:29 faster than the average, indicating a strong runner profile. However, her pacing strategy might need slight adjustments; she started the race on a fast note, especially in the initial running segments, and this may have impacted her energy levels in later stages.

Segments to Improve

  • Burpees Broad Jump: This segment was significantly slower, with a time of 15:17, which is 06:28 slower than the average. Improving explosive power and endurance will be crucial here.
    • Exercises: Incorporate plyometric exercises like box jumps, squat jumps, and burpees into training.
    • Technique: Focus on maintaining a steady rhythm during burpees and using the arms effectively to aid in jumps.
    • Drills: Perform high-intensity interval training (HIIT) sessions that simulate race conditions to build endurance.
  • Wall Balls: With a time of 08:29, this was 02:07 slower than the average. Improving muscular endurance and coordination in this segment is essential.
    • Exercises: Integrate medicine ball throws and wall ball drills into your routine.
    • Technique: Work on a consistent squat depth and smooth transition from squat to throw.
    • Drills: Practice wall balls in sets of increasing repetitions to build stamina and efficiency.
  • Sandbag Lunges: This segment was slightly slower than average by 00:13. Enhancing leg strength and stability will benefit performance.
    • Exercises: Incorporate weighted lunges, Bulgarian split squats, and core stability exercises.
    • Technique: Focus on maintaining an upright posture and controlled movements during lunges.
    • Drills: Perform lunges with varying weights to adapt to different resistance levels.

Race Strategies

  • Pacing: Adopt a more balanced pacing strategy. Start at a slightly conservative pace to conserve energy for the latter stages. Monitor energy expenditure, especially during high-intensity segments.
  • Transition Efficiency: Although the Roxzone time was faster than average, continuous improvement can be achieved through practicing quick transitions between exercises and running.
  • Hybrid Training: Given Rachel's strong running performance, integrating strength training with running can help improve her performance in strength-focused segments without compromising her running efficiency.

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
Similar Athletes
Lindberg Ditte 2023 Malmö 01:54:08
Fisher Rachael 2021 London 01:54:14
Treiber Elisabeth 2018 Wien 01:54:12
Acuña Rangel Regina Monserrat 2024 Ciudad de Mexico 01:53:48
Low Chai Ling 2024 Singapore National Stadium 01:53:58
López Cesario Rahel Joyce 2024 Madrid 01:54:19
Shea Stephanie 2024 Manchester 01:54:33
Lewis Chloe 2024 Glasgow 01:54:30
Cartwright Hollie 2024 Manchester 01:54:41
Jüstel Irmela 2022 Karlsruhe 01:54:30

Measure Your Performance Against Top Athletes

Other Results from this athlete
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