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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 7 to 79.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 236 to 404.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 122 to 491.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -124 to 243.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5058 to 5697.
End of interactive chart.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 826.
End of interactive chart.
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 his 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
05:09.
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:
Firstly, congratulations to Michelle O'Shea for her remarkable performance in the 2024 Dublin HYROX race. Her overall rank of 430 places her in the top 15% of all athletes, and her age group rank of 85 puts her in the top 17% of her age group. This is an impressive achievement, reflecting her hard work and dedication.
Michelle's total running time was slightly slower than the average by 45 seconds, suggesting that she may benefit from a focus on improving her running pace. However, she demonstrated excellent pacing in the initial stages of the race, with her fastest running lap being 1:33 faster than the average, placing her in the 5th percentile rank.
Michelle's performance in the Roxzone was exceptional, being 1:56 faster than the average, suggesting her transition times and overall fitness are strengths. In terms of her profile, she performed better in strength-related exercises as compared to running, indicated by her faster-than-average times in Sled Pull, Farmers Carry, and Sandbag Lunges.
Segments to Improve:
Despite her strong overall performance, there are a few areas where Michelle can focus on for improvement:
Burpees Broad Jump: This was her slowest segment compared to the average. To improve, Michelle could incorporate more plyometric exercises into her routine. Exercises such as box jumps, jump squats, and power skipping can help to improve explosiveness and power, which are crucial for broad jumps.
Total Running: As her total running time was slower than average, Michelle could benefit from incorporating more interval running into her training. This type of training can help improve overall speed and endurance. Additionally, she could consider working with a running coach to improve her form and efficiency.
Wall Balls: Michelle was slower than average in this segment. To improve, she could focus on strengthening her lower body and core, which are vital for this exercise. Squats, lunges, and deadlifts can be beneficial, along with core exercises such as planks and Russian twists.
Rowing: This is another segment where Michelle was slower than average. She could benefit from rowing drills, focusing on improving her technique and power. A rowing coach can be particularly beneficial for this.
Sled Push: While Michelle was faster than average in this segment, there is still room for improvement. Focused strength training, particularly on lower body, can help her generate more power for the sled push.
Race Strategies:
Michelle demonstrated excellent pacing in the initial stages of the race, which is a critical aspect of a successful race strategy. However, to further improve her race performance, she could consider the following strategies:
Pacing: Given her slower total running time, Michelle may benefit from a more conservative start in the running segments, preserving her energy for the later stages of the race.
Strength Training: As Michelle's strength segments were generally better than her running, she could focus on maintaining and improving her strength while working on her running speed and endurance. This could help balance her performance across all the race segments.
Recovery: Incorporating active recovery periods into her training can help improve her overall fitness and performance. This could involve light cardio exercises, stretching, and getting adequate sleep.
Nutrition: Proper nutrition before, during, and after the race can significantly impact performance. Michelle should consider consulting with a sports nutritionist to develop a tailored nutrition plan.