Dive into this athlete’s performance at 2024 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
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 Macdonald Louise'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 Macdonald Louise'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 Macdonald Louise'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 Macdonald Louise'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
04:57.
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:
Louise Macdonald demonstrated a commendable performance in the 2024 Dublin HYROX race, securing the 510th rank overall, placing her in the top 18% of the total 2696 athletes. Notably, she ranked 114th in her age group (30-34), which translates to the top 19% amongst 590 athletes. Her total race time was 01:35:11.
While her total running time was 49:02, slightly slower than the average by 20 seconds, her best running lap was completed in an impressive 5:09. This indicates that her running performance, although not poor, could be improved for better results. However, it is important to note that Louise showed a strong beginning with her first running segment being 1:05 faster than average, and she also finished strong with her last running segment being 1:32 faster than average. This suggests a good race pacing strategy.
Her strength performance such as the Farmers Carry and Burpees Broad Jump is worth noting as she performed faster than the average. However, areas like the Sled Pull and Wall Balls were slower than average. Hence, Louise seems to have a hybrid profile, showing potential in both running and strength segments, but with room for improvement in both.
Segments to Improve:
Running: While Louise's overall running performance was not poor, it was slower than average, indicating a need for improvement. She might benefit from incorporating interval training into her routine to improve her speed. This could include drills like sprint intervals, hill repeats, and tempo runs. Additionally, focusing on form corrections such as optimizing stride length and improving running economy might help.
Sled Pull and Sled Push: These were Louise's slowest segments compared to the average, suggesting a need for strength improvement. She could focus on specific strength training exercises targeting the muscles used in these segments. Deadlifts, prowler pushes, and farmer's walks could be beneficial.
Wall Balls: This segment was slower than average, indicating a need for improvement in functional strength and coordination. Incorporating exercises like squats, thrusters, and medicine ball throws could help enhance her performance in this segment.
Race Strategies:
Going forward, Louise should consider implementing a few strategies during her races for better performance.
Pacing: Though her start and finish were strong, she seemed to lose momentum in the middle segments. Maintaining a consistent pace throughout the race could help prevent burnout and improve overall time.
Transition: Improving transition times in the roxzone could significantly enhance overall performance. Practicing quick transitions in training, like switching from running to strength exercises, could be useful.
Strength Training: Given her slower timing in strength-based segments, incorporating more strength training into her routine could help balance her hybrid profile and improve overall performance.