Semple Alison 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 706 similar athletes.

Season 24/25 2024 Dublin (2985) HYROX (2696) Women (938) Semple Alison

GBR GBR Flag Women 45-49 #134022 01:43:37 47th in AG | Top 58.8% 673rd | Top 71.7%

Performance Highlights

-05:07
47:18
Run Total
-00:37
05:55
Avg. Lap
-00:53
04:45
Best Lap
+07:35
50:29
Workout Total
+00:57
06:18
Avg. Workout
-02:26
05:55
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 706 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 706 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Semple Alison'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 Semple Alison'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 706 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 Semple Alison'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 Semple Alison'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 09:36. Check the detail of the improvement plan below.

05:54 Potential Improvement 61.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 05:54 11:50 to 05:56 61.5%
Sandbag Lunges 02:08 07:42 to 05:34 22.2%
Burpees Broad Jump 01:25 08:46 to 07:21 14.8%
Rowing 00:09 05:48 to 05:39 1.6%
Ski Erg 00:00 05:19 to 05:19 0.0%
Sled Push 00:00 02:40 to 02:40 0.0%
Sled Pull 00:00 06:09 to 06:09 0.0%
Farmers Carry 00:00 02:15 to 02:15 0.0%
Run Total 00:00 47:18 to 47:18 0.0%

Splits Time

Semple Alison Perfect Race
Splits Total Average Total
Running 1 03:58 00:00 05:39 -01:41 00:00 +00:00
Ski Erg 05:19 03:58 05:23 -00:04 05:39 -01:41
Running 2 06:06 09:17 06:10 -00:04 11:02 -01:45
Sled Push 02:40 15:23 03:06 -00:26 17:12 -01:49
Running 3 06:07 18:03 06:32 -00:25 20:18 -02:15
Sled Pull 06:09 24:10 06:44 -00:35 26:50 -02:40
Running 4 06:27 30:19 06:35 -00:08 33:34 -03:15
Burpees Broad Jump 08:46 36:46 07:37 +01:09 40:09 -03:23
Running 5 06:42 45:32 06:46 -00:04 47:46 -02:14
Rowing 05:48 52:14 05:43 +00:05 54:32 -02:18
Running 6 06:32 58:02 06:38 -00:06 01:00:15 -02:13
Farmers Carry 02:15 01:04:34 02:31 -00:16 01:06:53 -02:19
Running 7 06:45 01:06:49 06:39 +00:06 01:09:24 -02:35
Sandbag Lunges 07:42 01:13:34 05:43 +01:59 01:16:03 -02:29
Running 8 04:45 01:21:16 07:23 -02:38 01:21:46 -00:30
Wall Balls 11:50 01:26:01 06:07 +05:43 01:29:09 -03:08
Roxzone 05:55 01:43:37 08:21 -02:26 01:43:37
Based on 706 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Alison Semple demonstrated a strong performance in the 2024 Dublin HYROX event, finishing in the top 24% of all athletes and the top 17% in her age group. Her overall time was 01:43:37. A significant strength was her running ability, as evidenced by her total running time of 00:47:18, which was 05:22 faster than the average. She notably excelled in the final running segment, where she was 02:39 faster than the average, placing her in the top 1% of athletes.

Her pacing was generally consistent, with the majority of her running segments faster than the average. This suggests a strong endurance base and effective pacing strategy. Based on these results, Alison appears to have a runner profile, indicating a need to focus more on strength training.

Segments to Improve

  • Wall Balls: This was Alison's weakest segment, finishing 05:54 slower than the average and placing in the 100th percentile. To improve in this area, she could incorporate exercises such as squats, kettlebell swings, and medicine ball tosses into her training routine. Additionally, working on her form and technique with a coach could help increase speed and efficiency in this segment.
  • Sandbag Lunges: Alison was 01:58 slower than average in this segment, ranking in the 99th percentile. Increasing lower body strength through exercises like weighted lunges, squats, and deadlifts could help improve her performance. It would also be beneficial for her to practice this particular exercise with varying weights to become more comfortable and efficient.
  • Burpees Broad Jump: Alison was 01:10 slower than average in this segment, ranking in the 81st percentile. To improve, she could include plyometric exercises like box jumps and broad jumps in her workouts to increase power and speed. Additionally, practicing burpees can help increase cardiovascular fitness and muscular endurance.

Race Strategies

For future races, Alison should consider the following strategies:

  • Conserving energy: While her running is strong, she tends to lose time in strength-based segments. By conserving energy during the running portions, she may be able to perform better in the strength-based tasks.
  • Transition practice: Alison's Roxzone time was significantly faster than average, indicating she may be rushing through transitions. Practicing smooth and efficient transitions can help maintain a steady pace and prevent unnecessary fatigue.
  • Strength training: As mentioned, Alison should focus on improving her strength to perform better in strength-based segments. Incorporating more strength training into her routine, particularly exercises that mimic the movements in the race, can help improve her overall performance.
Similar Athletes
张 汝静 2024 Beijing 01:43:53
Mcgovern Niamh 2024 Dublin 01:43:22
Harsch Juliane 2021 Hamburg 01:43:42
Perrin Shelley 2024 Brisbane 01:43:53
Sapien Olea Pamela 2024 Ciudad de Mexico 01:43:53
Callaly Caoimhe 2024 Melbourne 01:43:38
Barr Anna 2023 Manchester 01:43:09
Dryden Michele 2023 Los Angeles 01:43:54
Ruiz Yara 2023 New York 01:43:15
Moisy Naomie 2024 Marseille 01:43:26

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