Ross Heather Hyrox Result

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.

Performance Highlights

GBR GBR Flag Women 30-34 #190012 01:24:02 54th in AG | Top 28.0% 204th | Top 21.7%
-01:37
41:46
Run Total
-00:12
05:13
Avg. Lap
-00:53
03:55
Best Lap
+02:35
37:03
Workout Total
+00:19
04:37
Avg. Workout
-00:56
05:16
Roxzone

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 Ross Heather'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 Ross Heather'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 Ross Heather'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 Ross Heather'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 05:00. Check the detail of the improvement plan below.

03:14 Potential Improvement 64.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 03:14 07:07 to 03:53 64.7%
Farmers Carry 00:41 02:39 to 01:58 13.7%
Burpees Broad Jump 00:34 05:39 to 05:05 11.3%
Sandbag Lunges 00:17 04:25 to 04:08 5.7%
Sled Push 00:09 02:27 to 02:18 3.0%
Sled Pull 00:03 04:53 to 04:50 1.0%
Rowing 00:02 05:08 to 05:06 0.7%
Ski Erg 00:00 04:45 to 04:45 0.0%
Run Total 00:00 41:46 to 41:46 0.0%

Splits Time

Ross Heather Perfect Race
Splits Total Average Total
Running 1 03:11 00:00 04:51 -01:40 00:00 +00:00
Ski Erg 04:45 03:11 05:00 -00:15 04:51 -01:40
Running 2 05:36 07:56 05:12 +00:24 09:51 -01:55
Sled Push 02:27 13:32 02:33 -00:06 15:03 -01:31
Running 3 05:41 15:59 05:28 +00:13 17:36 -01:37
Sled Pull 04:53 21:40 05:17 -00:24 23:04 -01:24
Running 4 05:45 26:33 05:28 +00:17 28:21 -01:48
Burpees Broad Jump 05:39 32:18 05:29 +00:10 33:49 -01:31
Running 5 05:58 37:57 05:35 +00:23 39:18 -01:21
Rowing 05:08 43:55 05:13 -00:05 44:53 -00:58
Running 6 05:56 49:03 05:30 +00:26 50:06 -01:03
Farmers Carry 02:39 54:59 02:07 +00:32 55:36 -00:37
Running 7 05:47 57:38 05:28 +00:19 57:43 -00:05
Sandbag Lunges 04:25 01:03:25 04:22 +00:03 01:03:11 +00:14
Running 8 03:55 01:07:50 05:50 -01:55 01:07:33 +00:17
Wall Balls 07:07 01:11:45 04:27 +02:40 01:13:23 -01:38
Roxzone 05:16 01:24:02 06:12 -00:56 01:24:02
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Heather Ross demonstrated an impressive performance in the 2024 Dublin HYROX event. As a top 7% finisher overall, and a top 9% finisher in her age group, her results speak to her considerable fitness and competitive edge. Her overall time of 01:24:02 is a testament to her strong athletic abilities. Her total running time of 00:41:46, which was 01:55 faster than average, reveals a distinct strength in running. This was further corroborated by her best running lap time of 00:03:55.

It's noteworthy that Heather started strong with her initial running segment, finishing 01:38 faster than average. However, her pacing seemed to falter in the subsequent running segments, where she was a little slower than average. This could suggest that she started the race at a pace that was challenging to maintain. While Heather's running is a strength, her performance across the strength exercises was more mixed, indicating a more hybrid athletic profile.

Segments to Improve:

  • Wall Balls: This segment stood out as the area most in need of improvement, as Heather's time was 00:03:31 slower than the 25th percentile. To enhance her performance in this area, she could incorporate more high-intensity interval training (HIIT) workouts focused on explosive, full-body movements. Exercises such as kettlebell swings, thrusters and medicine ball slams could be beneficial. Practicing the actual wall ball exercise with varying weights might also help improve her strength and endurance for this segment.
  • Burpees Broad Jump: Heather's time was 00:00:53 slower than the 25th percentile. To improve, Heather could focus on plyometric training to enhance her explosive power. Exercises such as box jumps, squat jumps, and burpees themselves can help. Additionally, working on her cardiovascular endurance through steady-state cardio and HIIT could also help improve her performance.
  • Farmers Carry: Here, Heather was 00:00:43 slower than the 25th percentile. This exercise requires considerable grip strength and core stability. Strength training focused on these areas could be beneficial. Exercises like deadlifts, suitcase carries, and wrist curls can help to improve grip strength, while planks, Russian twists, and yoga poses can enhance core stability.
  • Sandbag Lunges: Heather's time was slower by 00:00:27 compared to the 25th percentile. Incorporating more weighted lunges and squats into her training could help to build lower body strength and endurance. Heather might also want to practice the actual movement of the sandbag lunge to become more familiar and efficient with it.

Race Strategies:

To improve her overall race performance, Heather might want to consider adjusting her pacing strategy. Starting the race at a slightly slower pace could help her maintain her speed and stamina throughout the event. Focusing her training more on strength and endurance exercises could help to improve her performance in the non-running segments of the race. Finally, practicing the transition between running and exercise segments (the roxzone) could also help to cut down on her overall time.

Similar Athletes
Cagape Kim 2024 Sydney 01:24:26
Corrigan Roisin 2024 Dublin 01:23:56
Posthumus Hymke 2022 Amsterdam 01:23:58
Nagel Linda 2023 Maastricht European Championships 01:23:35
Matthews Betsy 2023 Birmingham 01:24:06
Neske Tanja 2024 Frankfurt 01:24:12
Morley Megan 2024 Berlin 01:24:32
Boroski Heidi 2024 Chicago Navy Pier 01:24:14
Martin Moreno Nuria 2024 Madrid 01:24:22
Branahl Lisa 2022 Hamburg 01:24:30

Measure Your Performance Against Top Athletes

Other Results from this athlete
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