Millea Aoife
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
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 Millea 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 Millea 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 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 Millea 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 Millea 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
05:11.
Check the detail of the improvement plan below.
02:49
Potential Improvement
54.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Overall, Aoife Millea demonstrated a strong performance in the 2024 Dublin HYROX race. Ranked in the top 18% of all athletes and in the top 22% of her age group, Aoife's total running time was faster than average, indicating a more runner profile. Her total running time, including all eight segments, was 01:40 faster than average, and her best running lap was clocked at 00:05:20. Notably, her Roxzone time was 01:51 faster than average, showing efficiency in transitions and rest periods. However, her pacing seemed to slow down in the later running segments, indicating a potential area for improvement in maintaining speed throughout the race.
Segments to Improve:
- Wall Balls: This segment was completed 02:33 slower than average, which was her most significant lag. Aoife should work on her functional strength and flexibility. Specific exercises like thrusters and kettlebell swings can help improve performance in this area. Also, improving her squatting form and technique can help in reducing time spent on wall balls.
- Burpees Broad Jump: Aoife's time was 00:51 slower than average in this segment. To improve, she should focus on plyometric training to enhance explosive power. Exercises like box jumps and power skips could be beneficial. Also, practicing the burpee form and working on the transition from burpee to a broad jump can help reduce time in this segment.
- Farmers Carry: Finished 00:30 slower than average, this segment could benefit from a focus on grip strength and endurance training. Deadlifts, pull-ups, and farmers walk with increasing weights can help improve performance here.
- Sled Pull: This segment was completed 00:05 faster than average but is still a potential area for improvement. Aoife should focus on building her lower body strength and power. Weighted lunges, sled pushes, and deadlifts could help improve her sled pull time.
- Sandbag Lunges: This segment was completed 00:06 slower than average. Here, strength training focusing on the lower body and core can help. Exercises like weighted step-ups, squats, and lunges can be beneficial.
Race Strategies:
Given Aoife's strengths in running, she should aim to capitalize on these segments for her overall race strategy. However, a more even pacing strategy during her running segments could help maintain her energy levels for the strength segments of the race. To achieve this, Aoife could practice interval running drills and aim for consistent split times. Furthermore, Aoife should focus on her transitions, especially moving into strength exercises, to minimize any time wastage. Finally, incorporating a comprehensive strength training routine focusing on functional and grip strength, flexibility, and lower body power can significantly improve her performance in the strength segments.
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