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
1000 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 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 Nicklow Mary Ann'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 Nicklow Mary Ann'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 Nicklow Mary Ann'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 Nicklow Mary Ann'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
05:55.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Mary Ann Nicklow's performance in the 2024 Washington - North American Championships places her in a formidable position within her age group and overall among athletes. Finishing with an overall rank of 155 and 9th in her age group highlights her competitive edge and fitness level. A closer examination of her splits and total times reveals that Mary has a stronger inclination towards strength exercises, given her exceptional performance in segments like the Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls. These segments were significantly faster than average, showcasing her proficiency in strength-based challenges. On the other hand, her total running time was slower than average by 03:36, indicating that while she has a solid strength base, her running endurance and speed could be areas for improvement. Additionally, her pacing throughout the race suggests a need for a more balanced approach to maintain stamina and efficiency across both running and strength exercises.
Segments to Improve:
Total Running Time: Mary's overall running time suggests that she could benefit from focused endurance training. Incorporating interval training sessions, with a mix of short, high-intensity sprints and longer, slower runs, can improve both speed and endurance. Specific drills like hill repeats and tempo runs will also help in building running efficiency and stamina.
Ski Erg: To improve her Ski Erg time, Mary should focus on enhancing her technique and power output. Incorporating exercises that strengthen the core, shoulders, and back, such as planks, pull-ups, and deadlifts, will be beneficial. Practicing on the Ski Erg with interval training, focusing on maintaining a consistent stroke rate and power, will also help in reducing her time in this segment.
Roxzone: Mary's transition times in the Roxzone indicate room for improvement in overall fitness and efficiency. To enhance this, she should simulate race conditions in training, practicing quick transitions between running and strength exercises. This includes setting up a circuit that mimics the race layout and focusing on reducing rest times between exercises.
Burpees Broad Jump: While already above average, further improvement in this segment can contribute significantly to Mary's performance. Incorporating plyometric exercises, such as box jumps and jump squats, will improve her explosive power and efficiency in the broad jump aspect. For the burpees, focusing on form and quick ground transitions will reduce time spent on each repetition.
Race Strategies:
Pacing: Mary should focus on a more balanced pacing strategy, starting at a sustainable pace that allows her to conserve energy for the latter stages of the race. Monitoring her heart rate can help maintain an efficient pace during running segments and ensure she has the stamina for strength exercises.
Strength and Running Balance: Given her strength advantage, Mary should still capitalize on this by maintaining her proficiency in strength exercises. However, integrating more running-focused sessions into her training can help bridge the gap in her performance. This includes running immediately after strength exercises to adapt her body to the demands of transitioning during the race.
Transition Efficiency: Improving transition times can shave valuable seconds off her overall time. Practicing quick switches between exercises, especially after high-intensity segments, will help. This includes setting up training stations in a manner that mimics the race's transition demands.
Mental Preparation: Mental resilience plays a crucial role in endurance races. Mary should incorporate mental training, such as visualization techniques and setting small, achievable goals throughout the race to maintain focus and motivation.
By addressing these areas, Mary Ann Nicklow can significantly enhance her performance in future races, turning identified weaknesses into strengths and maintaining her competitive edge in both her age group and the overall athlete pool.
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