Gaffney Ingrid
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
1000 similar athletes.
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 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 Gaffney Ingrid'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 Gaffney Ingrid'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 Gaffney Ingrid'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 Gaffney Ingrid'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
05:29.
Check the detail of the improvement plan below.
03:07
Potential Improvement
56.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ingrid Gaffney demonstrated a commendable performance in the 2024 Dublin HYROX event, finishing in the top 14% of all 2696 athletes and within the top 16% of her age group (25-29). Her overall time was 01:30:39. Notably, her total running time was 00:45:06, which is 01:26 faster than the average, indicating that her strength lies in running. This running prowess is evident in her best running lap time of 00:04:40. Her roxzone time was also impressive, coming in at 01:55 faster than average, suggesting that she handled transitions and recovery well throughout the race. Looking at the pacing, it seems that she started the race with a strong pace (Running 1 was 01:50 faster than average), but over time, her running segments started to slow down compared to the average.
Segments to Improve
- Wall Balls: This segment had the most potential for improvement, with her time slower than the average by 02:50. Incorporating more functional strength training, specifically targeting the lower body and core muscles, could help improve this. Exercises such as squats, lunges, and kettlebell swings should be included in the training routine. Also, practicing the actual wall ball exercise using a medicine ball can improve her technique and endurance.
- Burpees Broad Jump: Ingrid was 00:55 slower in this segment compared to the average. High-intensity interval training (HIIT) workouts that include burpees could be beneficial. She should focus on quick transitions between the burpee and the broad jump and maintain a steady rhythm throughout the exercise.
- Farmers Carry: She was slower in this segment by 00:28. Including more grip-strength exercises in training, such as deadlifts, pull-ups, and wrist curls, could help. Also, practicing the actual farmers carry exercise with varying weights could improve her strength and endurance in this area.
Race Strategies
Given Ingrid's strong running profile, she needs to maintain her speed in the running segments while improving her strength training to enhance performance in the strength-based exercises. It's essential that she doesn't start too fast, to conserve energy for the later stages of the race. Practicing paced running can help with this. On race day, quick transitions between exercises, especially from running to strength exercises, can help shave off valuable seconds. Post-exercise recovery strategies, including proper hydration, nutrition, and stretching, will also be crucial to maintain performance throughout the race.
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