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
651 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 651 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 651 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Ahern Ellen'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 Ahern Ellen'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 651 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 Ahern Ellen'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 Ahern Ellen'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
06:01.
Check the detail of the improvement plan below.
Based on 651 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ellen Ahern demonstrated an impressive performance in the 2024 Dublin HYROX race, ranking 42nd overall out of 2696 athletes and clinching the top spot in her age group. She showcased a strong runner profile, with her total running time being 32 seconds faster than the average.
Ellen started the race at a commendable pace, achieving a time of 01:20 faster than the average in Running 1. Her final run segment (Running 8) was also significantly faster than average, being 01:22 ahead. It is clear that Ellen's strength lies in her running performance, and her pacing strategy was effective as she began and ended on a strong note. Her transition time between the exercise zones (roxzone) was also faster than average, demonstrating her overall fitness and efficient transitions.
Segments to Improve
Burpees Broad Jump: This segment was Ellen's weakest, being 01:37 slower than the average. To improve her performance in this area, she could incorporate more plyometric exercises into her training, such as box jumps and broad jumps. Focusing on explosive power and maintaining a steady rhythm during the burpees can also help.
Wall Balls: Ellen was 00:47 slower than average in this segment. To enhance her performance, she could add more wall ball drills into her routine, focusing on squat depth and accuracy of the ball toss. Using a heavier medicine ball during training can also help to build strength.
Run Total: Despite being a strong runner, there are still areas for improvement. Ellen was slower than average in Running 2, 3, 4, 5, 6, and 7. Incorporating interval training into her routine can help improve her speed. She can also train on different terrains and gradients to build endurance.
Sled Pull: Ellen was 00:03 slower than average in this segment. To enhance her performance, she could focus on improving her grip strength and overall pulling technique. Implementing exercises such as farmer's walks and deadlifts can also build the necessary strength for pulling the sled.
Race Strategies
Based on her performance, Ellen could benefit from the following strategies during her races:
Maintain a steady pace during the run segments: While her initial and final run segments were faster than average, she lost time in the middle sections. Focusing on maintaining a steady pace throughout could help enhance her overall running performance.
Focus on transition efficiency: Even though Ellen's roxzone time was better than average, improving transition efficiency can further cut down her overall time. Practicing quick transitions during training can help achieve this.
Implement strength training specific to the exercises: Specific strength training for exercises like the Burpees Broad Jump and Wall Balls could help improve her performance in these areas. Including more of these movements in her workouts will help her become more efficient and faster in these segments.