OGrady Alice
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 OGrady Alice'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 OGrady Alice'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 OGrady Alice'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 OGrady Alice'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
07:35.
Check the detail of the improvement plan below.
03:58
Potential Improvement
52.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alice OGrady, competing in the 25-29 age group, delivered a commendable performance in the 2024 Dublin HYROX event. Positioned in the top 17% of all athletes and top 20% within her age group, Alice showcased an impressive performance, especially in her running segments. Her total running time was faster than the average by 03:16, showing that she has a more runner-oriented profile. This strength in running can also be seen in her fastest lap time of 00:04:13 and the swift transition time in the roxzone, which was 02:37 faster than average, indicating her excellent fitness levels and efficient transitions.
However, she started the race at a fast pace, as evident from her Running 1 time which was 01:52 faster than average. This may have impacted her performance in the later segments. It would be beneficial to adjust the pacing strategy to ensure consistent performance throughout the race.
Segments to Improve:
- Sled Pull: This was Alice's weakest area, with a time of 03:36 slower than average. To improve her performance in this segment, she could incorporate more strength training into her routine, focusing particularly on her back and abdominal muscles. Exercises such as deadlifts, cable pull-throughs, and kettlebell swings can help enhance her strength in this area.
- Wall Balls: Alice's time was 01:22 slower than average in this segment. To improve, she should focus on her squatting technique, as well as building up her shoulder strength. Exercises such as goblet squats, overhead presses, and thrusters could be beneficial.
- Sled Push: Alice was 00:24 slower than average in this segment. To improve her Sled Push performance, she should incorporate more lower body strength training, particularly focusing on quads and glutes. Front squats, lunges, and leg presses could be beneficial.
Race Strategies:
For future races, Alice should consider adjusting her pacing strategy, particularly at the start of the race. A more measured start could help conserve energy for later segments where her performance currently drops. Additionally, incorporating specific strength training into her routine will assist in improving her performance in areas such as the Sled Pull, Wall Balls, and Sled Push. Finally, practicing transitions between running and strength segments could help to maintain a steady pace and prevent sudden drops in performance.
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