Dive into this athlete’s performance at 2023 Dublin 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 723 similar athletes.
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.
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.
This section showcases the entire Ferguson Cassandra'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 Ferguson Cassandra's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Ferguson Cassandra'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.
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 Ferguson Cassandra'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 05:57. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:49 | 54:21 to 51:32 | 47.3% |
| Sandbag Lunges | 01:16 | 06:56 to 05:40 | 21.3% |
| Burpees Broad Jump | 01:01 | 08:30 to 07:29 | 17.1% |
| Sled Push | 00:51 | 03:59 to 03:08 | 14.3% |
| Ski Erg | 00:00 | 05:00 to 05:00 | 0.0% |
| Sled Pull | 00:00 | 06:36 to 06:36 | 0.0% |
| Rowing | 00:00 | 05:17 to 05:17 | 0.0% |
| Farmers Carry | 00:00 | 02:01 to 02:01 | 0.0% |
| Wall Balls | 00:00 | 04:43 to 04:43 | 0.0% |
| Ferguson Cassandra | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:45 | 00:00 | 05:38 -01:53 | 00:00 +00:00 |
| Ski Erg | 05:00 | 03:45 | 05:23 -00:23 | 05:38 -01:53 |
| Running 2 | 07:33 | 08:45 | 06:10 +01:23 | 11:01 -02:16 |
| Sled Push | 03:59 | 16:18 | 03:09 +00:50 | 17:11 -00:53 |
| Running 3 | 07:23 | 20:17 | 06:33 +00:50 | 20:20 -00:03 |
| Sled Pull | 06:36 | 27:40 | 06:44 -00:08 | 26:53 +00:47 |
| Running 4 | 07:04 | 34:16 | 06:36 +00:28 | 33:37 +00:39 |
| Burpees Broad Jump | 08:30 | 41:20 | 07:40 +00:50 | 40:13 +01:07 |
| Running 5 | 07:26 | 49:50 | 06:50 +00:36 | 47:53 +01:57 |
| Rowing | 05:17 | 57:16 | 05:42 -00:25 | 54:43 +02:33 |
| Running 6 | 07:07 | 01:02:33 | 06:44 +00:23 | 01:00:25 +02:08 |
| Farmers Carry | 02:01 | 01:09:40 | 02:34 -00:33 | 01:07:09 +02:31 |
| Running 7 | 07:02 | 01:11:41 | 06:41 +00:21 | 01:09:43 +01:58 |
| Sandbag Lunges | 06:56 | 01:18:43 | 05:50 +01:06 | 01:16:24 +02:19 |
| Running 8 | 07:05 | 01:25:39 | 07:32 -00:27 | 01:22:14 +03:25 |
| Wall Balls | 04:43 | 01:32:44 | 06:09 -01:26 | 01:29:46 +02:58 |
| Roxzone | 07:12 | 01:44:31 | 08:36 -01:24 | 01:44:31 |
Cassandra Ferguson had a strong performance in the 2023 Dublin Hyrox race, finishing with an overall time of 01:44:31. With an overall rank of 242 and a rank of 55 in her age group, she demonstrated her competitiveness and ability to perform well in a challenging event.
In terms of pacing, Cassandra showed a consistent performance throughout the race, with some segments being faster or slower than average. Her best running lap time of 00:03:45 was 01:37 faster than average, indicating her strength in running. However, her total running time of 00:54:21 was 02:27 slower than average, suggesting that she could improve her overall running fitness.
Based on the splits analysis, the segments where Cassandra lost the most time were Running Total, Running 2, Burpees Broad Jump, Sandbag Lunges, Running 3, Running 5, Sled Push, Running 4, Running 6, and Running 7. These segments should be the focus of her training to improve her performance in future races.
To improve her running performance, Cassandra should incorporate interval training and tempo runs into her training routine. Interval training involves alternating between high-intensity running and recovery periods, which can help improve speed and endurance. Tempo runs involve running at a comfortably hard pace for an extended period, which can improve lactate threshold and running economy. Additionally, she should focus on improving her overall running fitness through consistent training, including long runs and hill sprints.
For the segments involving strength exercises, such as Burpees Broad Jump, Sandbag Lunges, and Sled Push, Cassandra should focus on building her strength and power. Incorporating exercises like squats, lunges, deadlifts, and plyometrics can help improve her strength and explosiveness. She should also pay attention to her form during these exercises and ensure she is using proper technique to maximize her efficiency and reduce the risk of injury.
During the race, Cassandra should consider implementing the following strategies for better performance:
1. Pacing: While it's important to start strong, Cassandra should be mindful of her pacing to avoid burning out early in the race. Maintaining a consistent pace throughout the event can help ensure she has enough energy to perform well in each segment.
2. Transition Time: To improve her transition time (Roxzone), Cassandra should focus on improving her overall fitness and reducing rest time between segments. Incorporating high-intensity interval training and circuit training into her routine can help improve her overall fitness and prepare her for quick transitions between exercises.
3. Mental Preparation: Hyrox races can be physically and mentally demanding. Cassandra should focus on mental strategies such as visualization, positive self-talk, and goal setting to help stay focused and motivated during the race.
4. Nutrition and Hydration: Proper nutrition and hydration are essential for optimal performance. Cassandra should ensure she is fueling her body with the right nutrients before, during, and after the race to maintain energy levels and promote recovery.
By implementing these strategies and focusing on specific areas of improvement, Cassandra Ferguson can enhance her performance in future Hyrox races. With her strong running capabilities and targeted training, she has the potential to achieve even better results in her age group.
| Similar Athletes | |||
|---|---|---|---|
| Mclachlan Sara | 2023 Dublin | 01:44:38 | |
| Brooks Susan | 2023 Birmingham | 01:44:48 | |
| Büttner Katharina | 2019 Karlsruhe | 01:44:21 | |
| Stangel Sloane | 2024 Chicago Navy Pier | 01:44:37 | |
| Socolic Gaby | 2024 Sports Direct HYROX London | 01:44:57 | |
| Franses Linda | 2024 Melbourne | 01:44:47 | |
| Z Sab | 2023 Paris | 01:44:15 | |
| Crist Dominique | 2023 London | 01:44:28 | |
| Obear Emily | 2024 New York | 01:44:22 | |
| Carlson Felicity | 2024 Melbourne | 01:44:50 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Madrid | 01:37:24 | |
| 2024 Copenhagen | 01:35:47 | |
| 2024 Malaga | 01:35:47 | |
| 2023 Glasgow | 01:35:26 | |
| 2024 Dublin | 01:36:21 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
