Ryan Emma
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 Ryan Emma'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 Ryan Emma'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 Ryan Emma'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 Ryan Emma'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
07:09.
Check the detail of the improvement plan below.
05:06
Potential Improvement
71.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Emma Ryan put forth a commendable performance in the 2024 Dublin HYROX race. Her overall rank was in the top 18% of 2696 athletes, and she placed in the top 30% within her age group of 16-24 years. Emma's best running lap was completed in 00:04:48, but her total running time was 00:52:12, which is 03:56 slower than the average. Looking at her performance, it's evident that she has a more strength-oriented profile. She performed exceptionally well in strength-based activities such as the Ski Erg, Sled Push, Burpees Broad Jump, Farmers Carry, and Sandbag Lunges. However, her slower total running time and slower splits on running segments indicate that she needs to focus on her running performance going forward. Emma's pacing also needs attention; she started off remarkably fast in Running 1, but her pace seemed to decrease as the race progressed.
Segments to Improve:
- Running: Emma's total running time was slower than the average, indicating a need for focused improvement in this area. Incorporating speed drills such as interval training, hill sprints, and tempo runs can help enhance speed and endurance. Moreover, focusing on running form, including stride length and cadence, can also improve efficiency. Training for compromised running scenarios post strength-based activities could also be beneficial.
- Wall Balls: Emma's performance on Wall Balls was slower than the average. To improve in this area, she could incorporate exercises that strengthen the lower body and core, such as squats, lunges, and plank holds. Practicing the wall ball exercise itself will also be beneficial to improve technique and efficiency.
- Sled Pull: While Emma excelled in the Sled Push, her Sled Pull time was slower than the average. Training should focus on strengthening the back, hips, and legs through exercises like rows, deadlifts, and kettlebell swings. Regular practice of the sled pull exercise can also help her become more proficient in this area.
Race Strategies:
For future races, Emma should consider implementing the following strategies:
- Pacing Strategy: Emma started off fast in her first running segment, which may have affected her performance in subsequent segments. Adopting a more conservative pacing strategy, where she starts at a comfortable pace and gradually increases her speed, could help conserve her energy for the later stages of the race.
- Transition Strategy: Emma's Roxzone time was faster than the average, indicating efficient transitions. However, there's always room for improvement. Practicing transitions during training could help shave off valuable seconds on race day.
- Strength-to-Running Transition: As Emma has a strength-oriented profile, she should focus on training her body to transition more effectively from strength segments to running segments, to help improve her overall running time.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator