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
566 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 566 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 566 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Mccaffrey Aoife'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 Mccaffrey Aoife'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 566 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 Mccaffrey Aoife'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 Mccaffrey Aoife'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
04:47.
Check the detail of the improvement plan below.
Based on 566 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Aoife Mccaffrey delivered an impressive performance at the 2024 Dublin HYROX, placing in the top 27% of all athletes, and the top 26% of athletes in her age group. This showcases her hard work and dedication to her training regime. Aoife's total running time was faster than average, indicating that her strengths lie in her running ability. Additionally, her Roxzone time was also faster than average, suggesting efficient transitions and good overall fitness.
Looking at the first four running segments, Aoife started the race strong with a fast pace, performing significantly better than average. However, she experienced a drop in performance in later running segments, indicating a fast start that led to fatigue in the latter half of the race. It's crucial for Aoife to balance her pacing throughout the race to maintain a steady performance.
Segments to Improve
Burpees Broad Jump: This was Aoife's most challenging segment, with a slower time than average. To improve, Aoife could incorporate more explosive strength training into her routine, such as plyometric exercises for lower-body power. These could include jump squats, box jumps, and broad jumps.
Run Total: While Aoife has a strong running profile, there's room for improvement in maintaining her pace throughout the race. Interval training, where Aoife alternates between high-intensity and low-intensity running, could help increase her stamina and improve her pacing.
Sled Pull: Aoife performed slightly better than average in this segment. To enhance her performance, she could focus on strengthening her posterior chain (the muscles at the back of her body), through exercises like deadlifts, hamstring curls, and back extensions.
Farmers Carry: This segment was slower than average for Aoife. Strengthening her grip and forearm muscles could help improve her performance. Exercises such as wrist curls, farmer's carry drills, and hanging leg raises could be beneficial.
Race Strategies
Aoife should consider implementing a more conservative pacing strategy at the start of the race. This could help her reserve energy for the latter half of the race, improving her overall performance. Furthermore, focusing on her transitions between exercises could further improve her Roxzone times. Practicing transitions during training sessions could help make them smoother and faster during the race.
Finally, Aoife should maintain her focus on strength training, especially for the segments identified for improvement. A combination of strength workouts, high-intensity interval training (HIIT) for endurance, and flexibility exercises for recovery could help her reach her full potential in future races.