Season 24/25 2024 Dublin (2985) HYROX (2696) Women (938) Carolan Melissa

Carolan Melissa Hyrox Result

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 714 similar athletes.

Performance Highlights

IRL IRL Flag Women 40-44 #122017 01:44:33 133rd in AG | Top 76.9% 688th | Top 73.3%
-05:07
47:39
Run Total
-00:38
05:57
Avg. Lap
-00:33
05:05
Best Lap
+06:32
49:42
Workout Total
+00:49
06:12
Avg. Workout
-01:21
07:17
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 714 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 714 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Carolan Melissa'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 Carolan Melissa'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 714 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 Carolan Melissa'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 Carolan Melissa'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 07:53. Check the detail of the improvement plan below.

04:29 Potential Improvement 56.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 04:29 10:33 to 06:04 56.9%
Burpees Broad Jump 01:53 09:22 to 07:29 23.9%
Sled Push 00:58 04:06 to 03:08 12.3%
Rowing 00:24 06:05 to 05:41 5.1%
Ski Erg 00:09 05:32 to 05:23 1.9%
Sled Pull 00:00 06:22 to 06:22 0.0%
Farmers Carry 00:00 02:24 to 02:24 0.0%
Sandbag Lunges 00:00 05:18 to 05:18 0.0%
Run Total 00:00 47:39 to 47:39 0.0%

Splits Time

Carolan Melissa Perfect Race
Splits Total Average Total
Running 1 03:44 00:00 05:39 -01:55 00:00 +00:00
Ski Erg 05:32 03:44 05:23 +00:09 05:39 -01:55
Running 2 06:03 09:16 06:11 -00:08 11:02 -01:46
Sled Push 04:06 15:19 03:08 +00:58 17:13 -01:54
Running 3 06:26 19:25 06:33 -00:07 20:21 -00:56
Sled Pull 06:22 25:51 06:44 -00:22 26:54 -01:03
Running 4 06:25 32:13 06:36 -00:11 33:38 -01:25
Burpees Broad Jump 09:22 38:38 07:39 +01:43 40:14 -01:36
Running 5 06:35 48:00 06:50 -00:15 47:53 +00:07
Rowing 06:05 54:35 05:42 +00:23 54:43 -00:08
Running 6 06:38 01:00:40 06:44 -00:06 01:00:25 +00:15
Farmers Carry 02:24 01:07:18 02:34 -00:10 01:07:09 +00:09
Running 7 06:45 01:09:42 06:41 +00:04 01:09:43 -00:01
Sandbag Lunges 05:18 01:16:27 05:50 -00:32 01:16:24 +00:03
Running 8 05:05 01:21:45 07:31 -02:26 01:22:14 -00:29
Wall Balls 10:33 01:26:50 06:10 +04:23 01:29:45 -02:55
Roxzone 07:17 01:44:33 08:38 -01:21 01:44:33
Based on 714 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Melissa Carolan, competing in the 40-44 age group at the 2024 Dublin Hyrox event, showcased a commendable performance, ranking in the top 25% of all athletes. Her overall time was 01:44:33, an impressive achievement given the level of competition.

Carolan's overall running time came in at 00:47:39, which is 05:18 faster than the average time, indicating a strong running profile. Her best running lap was recorded at 00:05:05. This suggests that she started the race at a relatively fast pace, as reflected in her faster than average times in the initial running segments (Running 1 to Running 4).

Segments to Improve:

  • Wall Balls: This segment took Carolan 00:10:33, which is 04:33 slower than the average. To improve her performance, she should incorporate more lower body and upper body strength training in her routine. Exercises like squats, lunges, and push-ups can help. She can also practice the wall ball exercise with varying weights to build her endurance and strength.
  • Burpees Broad Jump: With a time of 00:09:22, she was 01:42 slower than the average. To improve, she should focus on plyometric training and functional exercises. Burpees, long jumps, and box jumps can help improve her explosive power and overall agility.
  • Sled Push: Carolan's time here was 00:04:06, which is 00:58 slower than average. Incorporating more leg and core strength training, particularly exercises like squats, lunges, and deadlifts, could improve her performance. Additionally, she could benefit from regular practice with the sled push to improve her technique and strength.
  • Rowing: With a time of 00:06:05, she was 00:22 slower than the average. To improve her rowing performance, she should focus on enhancing her cardiovascular fitness and upper body strength. Exercises like seated rows, push-ups, and pull-ups can help, along with regular rowing machine sessions to improve her technique and stamina.

Race Strategies:

Carolan could benefit from a more strategic approach to the race, starting with pacing herself better during the initial running segments to conserve energy for the more strength-demanding exercises later. This can help in maintaining a better overall balance between strength and running segments.

She should also focus on her transitions between segments, as faster transitions can significantly reduce the total time. This means focusing not only on physical fitness but also on understanding the best techniques to swiftly transition from one exercise to the next.

Finally, regular practice of challenging segments (such as Wall Balls and Burpees Broad Jump) under race-like conditions could help Carolan better anticipate and manage fatigue during the actual race.

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
Delgado Yuritzi 2024 Mexico City 01:44:29
Gill Vicki 2023 Singapore 01:44:20
Forbord Åshild 2024 Stockholm 01:44:37
Paul Abigail 2023 Birmingham 01:44:13
Holland Clare 2023 Singapore 01:44:12
Higgins Tarni 2024 Brisbane 01:44:52
Stermole Irma 2024 Rimini 01:44:33
Moscoso Ambar 2024 Milan 01:44:46
Ceccarelli Tiziana 2023 Barcelona 01:44:45
Davis Tyranny 2023 Chicago - North American Open Championship 01:44:08

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Copenhagen 01:46:01
2024 Malaga 01:46:01
2024 Madrid 01:44:10

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