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.
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 Millar Ruth'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 Millar Ruth'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 Millar Ruth'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 Millar Ruth'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
05:23.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ruth Millar's performance at the 2024 Dublin Hyrox race demonstrated an impressive overall capability, ranking in the top 8% of all athletes and the top 7% in her age group. Millar showed a strong start with her Running 1 and Ski Erg segments, ranking in the 2nd and 9th percentile respectively. However, her total running time was 26 seconds slower than average, indicating a potential area for improvement. While her running times were slower, she excelled in the strength-based exercises, particularly the Sled Pull and Sandbag Lunges segments. This suggests that Millar has a strength-focused profile and may benefit from additional running training. Despite the slower running times, Millar managed an excellent transition time in the roxzone, faster than the average by 1:04.
Segments to Improve:
Wall Balls: Millar's performance in this segment was 1:31 slower than average, ranking in the 93rd percentile. To improve, she could focus on building her lower body strength and endurance with exercises like squats, lunges, and deadlifts. She could also practice the wall balls movement itself, potentially incorporating interval training with short bursts of high intensity followed by periods of rest.
Total Run Time: Millar's total running time was 26 seconds slower than average. To improve her running endurance and speed, she could incorporate interval training into her routine, running short distances at a high speed followed by periods of lower intensity. Long, steady-state cardio sessions could also be beneficial for building endurance.
Burpees Broad Jump: This segment was 1:05 slower than average, ranking in the 87th percentile. To improve, Millar could focus on plyometric exercises to increase her explosive power, such as box jumps, squat jumps, and of course, burpees themselves. Combining these with strength training exercises for her lower body could further enhance performance in this area.
Race Strategies:
To optimize her performance, Millar could consider the following race strategies:
Consistent Pacing: Given that her first running segment was significantly faster than average, Millar could aim for a more even pace throughout the race to conserve energy for later segments.
Strength Training Integration: As her strength-based exercises were generally faster than average, Millar could consider integrating more strength training into her running training. This could help increase her overall fitness and further improve her transition times.
Focus on Form: Particularly in the Wall Balls and Burpees Broad Jump segments, focusing on maintaining correct form could help improve efficiency and speed.