Daly Rachael Performance Analysis

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 616 similar athletes.

Season 24/25 2024 Dublin (2985) HYROX (2696) Women (938) Daly Rachael

IRL IRL Flag Women 30-34 #123020 01:47:03 152nd in AG | Top 78.8% 729th | Top 77.7%

Performance Highlights

-02:29
51:01
Run Total
-00:18
06:23
Avg. Lap
-00:12
05:30
Best Lap
+05:09
49:59
Workout Total
+00:38
06:14
Avg. Workout
-02:33
06:07
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 616 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 616 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Daly Rachael'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 Daly Rachael'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 616 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 Daly Rachael'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 Daly Rachael'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 07:00. Check the detail of the improvement plan below.

03:07 Potential Improvement 44.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 03:07 10:00 to 06:53 44.5%
Wall Balls 02:28 08:50 to 06:22 35.2%
Sandbag Lunges 01:06 06:58 to 05:52 15.7%
Sled Push 00:17 03:31 to 03:14 4.0%
Rowing 00:02 05:47 to 05:45 0.5%
Ski Erg 00:00 05:02 to 05:02 0.0%
Burpees Broad Jump 00:00 07:29 to 07:29 0.0%
Farmers Carry 00:00 02:22 to 02:22 0.0%
Run Total 00:00 51:01 to 51:01 0.0%

Splits Time

Daly Rachael Perfect Race
Splits Total Average Total
Running 1 03:39 00:00 05:43 -02:04 00:00 +00:00
Ski Erg 05:02 03:39 05:27 -00:25 05:43 -02:04
Running 2 06:22 08:41 06:19 +00:03 11:10 -02:29
Sled Push 03:31 15:03 03:16 +00:15 17:29 -02:26
Running 3 06:47 18:34 06:41 +00:06 20:45 -02:11
Sled Pull 10:00 25:21 07:06 +02:54 27:26 -02:05
Running 4 06:51 35:21 06:42 +00:09 34:32 +00:49
Burpees Broad Jump 07:29 42:12 07:59 -00:30 41:14 +00:58
Running 5 07:22 49:41 06:56 +00:26 49:13 +00:28
Rowing 05:47 57:03 05:46 +00:01 56:09 +00:54
Running 6 07:26 01:02:50 06:49 +00:37 01:01:55 +00:55
Farmers Carry 02:22 01:10:16 02:39 -00:17 01:08:44 +01:32
Running 7 07:08 01:12:38 06:47 +00:21 01:11:23 +01:15
Sandbag Lunges 06:58 01:19:46 06:02 +00:56 01:18:10 +01:36
Running 8 05:30 01:26:44 07:36 -02:06 01:24:12 +02:32
Wall Balls 08:50 01:32:14 06:35 +02:15 01:31:48 +00:26
Roxzone 06:07 01:47:03 08:40 -02:33 01:47:03
Based on 616 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rachael Daly demonstrated strong performance in the 2024 Dublin HYROX race, finishing in the top 27% of all athletes and the top 25% of her age group. Her overall time was 01:47:03, and she demonstrated an excellent running profile with a total running time of 00:51:01, which was 02:41 faster than the average participant.

Her impressive speed was especially evident during her first and last running segments, which were both significantly faster than the average times. However, her performance in some of the strength-based segments such as the Sled Pull and Wall Balls suggests a need for improvement in these areas.

Segments to Improve

  • Wall Balls: Rachael's time was 00:08:50, which was 02:26 slower than the average. To improve in this segment, she should incorporate more lower body and core strength training into her routine. Squats, lunges, and medicine ball exercises can help develop the necessary muscle groups.
  • Sled Pull: Her time in this segment was 00:10:00, 02:50 slower than the average. This indicates a need for more strength and endurance training. Rachael could benefit from specific sled pull training, focusing on both the pull and the return. Also, strengthening her back, legs, and core muscles will be beneficial. Deadlifts, farmer's walks, and kettlebell swings could be useful exercises.
  • Sandbag Lunges: With a time of 00:06:58, 00:54 slower than average, Rachael needs to improve her lunge performance and endurance. Incorporating more lunges into her routine, both with and without weight, will help her build strength and endurance. Other recommended exercises include squats, step-ups, and hip thrusts.

Race Strategies

Given her strong running profile, Rachael should aim to maintain her pace and stamina during the running segments. However, she should be cautious not to start too fast in order to conserve energy for the strength-based segments. Additionally, focusing on transition efficiency between segments can help save valuable time.

During the strength-based segments, Rachael should focus on maintaining proper form to maximize efficiency and reduce the risk of fatigue or injury. Lastly, incorporating more strength training into her preparation will help improve her overall performance in these segments.

Similar Athletes
Botterill Emma 2024 Birmingham 01:47:11
Heredia Angela 2024 Marseille 01:47:32
Florio Katie 2022 Los Angeles 01:46:38
Meldrum Imogen 2024 Glasgow 01:46:39
Virgilio Roberta 2024 Milan 01:46:44
Stark Sarah Jane 2023 Dublin 01:47:11
Sinther Theresa 2020 Karlsruhe 01:46:36
Loyola Álvarez Monserrat 2024 Mexico City 01:46:51
Mickenbecker Jacqueline 2022 Hamburg 01:47:33
Callan Sonia 2023 Dublin 01:46:45

Measure Your Performance Against Top Athletes

Other Results from this athlete
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