Season 24/25 2024 Dublin (2985) HYROX (2696) Women (938) Smith Lorraine

Smith Lorraine 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

IRL IRL Flag Women 35-39 #144014 01:30:54 64th in AG | Top 42.7% 407th | Top 43.4%
-01:37
44:50
Run Total
-00:11
05:36
Avg. Lap
-00:34
04:33
Best Lap
+02:59
40:30
Workout Total
+00:22
05:03
Avg. Workout
-01:21
05:39
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 Smith Lorraine'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 Smith Lorraine'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 Smith Lorraine'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 Smith Lorraine'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 05:02. Check the detail of the improvement plan below.

02:47 Potential Improvement 55.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:47 07:21 to 04:34 55.3%
Rowing 01:02 06:20 to 05:18 20.5%
Ski Erg 00:28 05:31 to 05:03 9.3%
Sled Push 00:25 03:01 to 02:36 8.3%
Burpees Broad Jump 00:19 06:12 to 05:53 6.3%
Farmers Carry 00:01 02:10 to 02:09 0.3%
Sled Pull 00:00 05:22 to 05:22 0.0%
Sandbag Lunges 00:00 04:33 to 04:33 0.0%
Run Total 00:00 44:50 to 44:50 0.0%

Splits Time

Smith Lorraine Perfect Race
Splits Total Average Total
Running 1 03:13 00:00 05:10 -01:57 00:00 +00:00
Ski Erg 05:31 03:13 05:08 +00:23 05:10 -01:57
Running 2 05:40 08:44 05:31 +00:09 10:18 -01:34
Sled Push 03:01 14:24 02:45 +00:16 15:49 -01:25
Running 3 06:09 17:25 05:50 +00:19 18:34 -01:09
Sled Pull 05:22 23:34 05:51 -00:29 24:24 -00:50
Running 4 06:14 28:56 05:51 +00:23 30:15 -01:19
Burpees Broad Jump 06:12 35:10 06:14 -00:02 36:06 -00:56
Running 5 06:32 41:22 05:59 +00:33 42:20 -00:58
Rowing 06:20 47:54 05:24 +00:56 48:19 -00:25
Running 6 06:17 54:14 05:53 +00:24 53:43 +00:31
Farmers Carry 02:10 01:00:31 02:16 -00:06 59:36 +00:55
Running 7 06:15 01:02:41 05:52 +00:23 01:01:52 +00:49
Sandbag Lunges 04:33 01:08:56 04:53 -00:20 01:07:44 +01:12
Running 8 04:33 01:13:29 06:17 -01:44 01:12:37 +00:52
Wall Balls 07:21 01:18:02 05:00 +02:21 01:18:54 -00:52
Roxzone 05:39 01:30:54 07:00 -01:21 01:30:54
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Lorraine Smith put on an impressive performance at the 2024 Dublin Hyrox event. As an athlete in the 35-39 age group, Lorraine placed in the top 15% overall and in the top 11% of her age group. This is a commendable achievement, showing her competitive edge in a pool of 2696 athletes.

On the whole, Lorraine's running performance was excellent, with a total running time of 44:50, which was 1:52 faster than the average. She proved her running prowess right from the start, with her first run being 1:54 faster than the average, placing her in the top 1 percentile rank. Her last running segment was also notably strong, being 1:45 faster than the average.

However, her performance in other areas, particularly strength-related segments, varied, indicating that while Lorraine shines as a runner, she could benefit from additional strength training. Lorraine's roxzone time was faster than average, suggesting she managed transitions well and maintained good overall fitness levels. Despite this, there were some segments where she lost time, indicating potential areas for improvement.

Segments to Improve:

  • Wall Balls: This was Lorraine's most challenging segment, with her time being 2:31 slower than average. To improve in this area, she could incorporate more functional strength training into her routine, focusing specifically on leg strength and core stability. Squats, lunges, and core exercises like planks can be beneficial. Practicing the wall balls movement with varying weights can also help improve her performance in this segment.
  • Rowing: Lorraine's rowing time was 0:56 slower than average, suggesting a need for improvement in upper body strength and rowing technique. A combination of strength training for the upper body, including exercises like pull-ups and push-ups, along with rowing drills can help improve performance. Working with a coach to perfect her rowing technique could also be beneficial.
  • Burpees Broad Jump: While her time in this segment was faster than average, there is still room for improvement. Incorporating plyometric exercises into her training, such as box jumps and jump squats, can help improve explosive strength and agility, both of which are key for this segment.
  • Sled Push: Lorraine was 0:16 slower than average in this segment. To improve, she might focus on lower body strength training, including squats and lunges, along with functional strength exercises like farmer's walks.
  • Ski Erg: This segment was 0:22 slower than average for Lorraine. Improving her technique on the Ski Erg and incorporating more upper body and core strength workouts can help her enhance performance in this area.

Race Strategies:

Given her strong running performance, Lorraine might consider pacing herself slightly more conservatively during the initial running segments to conserve energy for the strength-based segments that follow. Additionally, focusing on maintaining proper form during strength segments can help prevent fatigue and maintain efficiency. Lastly, practicing transitions between segments during training can also help shave off precious seconds on race day. In conclusion, with targeted training and strategic pacing, Lorraine has the potential to further improve her performance in future races.

Similar Athletes
Micallef Arnaud Annette 2024 Poznan 01:30:44
Herrero Alba 2024 Madrid 01:30:47
Ledger Katie 2022 Birmingham 01:30:41
Keyes Lynsey 2023 London 01:30:45
Reade Carey 2022 London 01:31:20
Hughes Michelle 2024 Birmingham 01:31:24
Hlinkova Martina 2023 Glasgow 01:30:56
Rico Julie 2024 Bordeaux 01:30:25
Hamilton Becki 2024 Manchester 01:30:51
Jericho Sabine 2022 München 01:31:17

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