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
367 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 367 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 367 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Irwin Caroline'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 Irwin Caroline'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 367 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 Irwin Caroline'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 Irwin Caroline'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
05:48.
Check the detail of the improvement plan below.
Based on 367 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Caroline Irwin demonstrated an impressive performance at the 2024 Dublin HYROX race. Standing 17th overall and 5th in her age group, she finished the race in 01:11:10, which places her in the top 1% of the athletes. Particularly noteworthy was her running performance, with a total running time of 00:34:36, which was 02:52 faster than the average time. Her strongest running lap, clocked at 00:03:17, further evinces her exceptional running skills. As for the roxzone, Caroline was 00:27 faster than the average, indicating efficient transitions and overall fitness.
The analysis of the first four running segments reveals that Caroline started the race at a blistering pace, with her first run being 01:16 faster than the average. This suggests that she has a strong runner profile and can benefit from a balanced approach to support her strength training.
Segments to Improve
Wall Balls: This segment took Caroline 01:56 longer than the average time, indicating a need for improvement. Incorporating exercises like the Medicine Ball Clean and Thrusters can help improve the power and speed needed for Wall Balls. Also, focusing on the correct form, with a full squat and a powerful hip drive, can make a significant difference.
Burpees Broad Jump: Here, Caroline was 01:11 slower than the average. She could work on her explosiveness and stamina with exercises like Plyometric Push-ups and Box Jumps. Additionally, practicing the transition from the burpee to the broad jump can help save valuable seconds.
Sled Push and Sled Pull: These segments were slower by 00:16 and 00:09 respectively. Incorporating Weighted Lunges and Deadlifts in her training can boost her lower body strength, which is crucial for these activities. Also, focusing on maintaining a low, forward-leaning body position during the sled push can aid in efficiency.
Race Strategies
Although Caroline's running performance was above average, her overall ranking indicates a need to balance her speed and strength training. She should consider maintaining a steady pace during the initial running segments to conserve energy for the strength-based activities. It would be beneficial for Caroline to practice running in compromised states, post specific exercises, to simulate race conditions. This strategy, coupled with improved transition times, could significantly enhance her performance in the upcoming races.