Ward Bronagh 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 40-44 #191032 01:28:15 62nd in AG | Top 35.8% 327th | Top 34.9%
+02:08
47:31
Run Total
+00:16
05:56
Avg. Lap
-00:23
04:35
Best Lap
-00:48
35:32
Workout Total
-00:06
04:26
Avg. Workout
-01:17
05:17
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 Ward Bronagh'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 Ward Bronagh'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 Ward Bronagh'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 Ward Bronagh'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 06:46. Check the detail of the improvement plan below.

03:15 Potential Improvement 48.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 03:15 47:31 to 44:16 48.0%
Wall Balls 02:06 06:24 to 04:18 31.0%
Burpees Broad Jump 01:07 06:41 to 05:34 16.5%
Rowing 00:10 05:24 to 05:14 2.5%
Farmers Carry 00:08 02:13 to 02:05 2.0%
Ski Erg 00:00 04:42 to 04:42 0.0%
Sled Push 00:00 02:11 to 02:11 0.0%
Sled Pull 00:00 03:34 to 03:34 0.0%
Sandbag Lunges 00:00 04:23 to 04:23 0.0%

Splits Time

Ward Bronagh Perfect Race
Splits Total Average Total
Running 1 03:49 00:00 05:02 -01:13 00:00 +00:00
Ski Erg 04:42 03:49 05:05 -00:23 05:02 -01:13
Running 2 06:02 08:31 05:26 +00:36 10:07 -01:36
Sled Push 02:11 14:33 02:40 -00:29 15:33 -01:00
Running 3 06:18 16:44 05:42 +00:36 18:13 -01:29
Sled Pull 03:34 23:02 05:36 -02:02 23:55 -00:53
Running 4 06:34 26:36 05:44 +00:50 29:31 -02:55
Burpees Broad Jump 06:41 33:10 05:58 +00:43 35:15 -02:05
Running 5 06:48 39:51 05:52 +00:56 41:13 -01:22
Rowing 05:24 46:39 05:19 +00:05 47:05 -00:26
Running 6 06:46 52:03 05:46 +01:00 52:24 -00:21
Farmers Carry 02:13 58:49 02:13 +00:00 58:10 +00:39
Running 7 06:43 01:01:02 05:44 +00:59 01:00:23 +00:39
Sandbag Lunges 04:23 01:07:45 04:40 -00:17 01:06:07 +01:38
Running 8 04:35 01:12:08 06:05 -01:30 01:10:47 +01:21
Wall Balls 06:24 01:16:43 04:49 +01:35 01:16:52 -00:09
Roxzone 05:17 01:28:15 06:34 -01:17 01:28:15
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Bronagh Ward's performance in the 2024 Dublin Hyrox race showcases her strong fitness levels, placing her in the top 12% of both her age group and the overall competition. Her overall time was 1:28:15, with a total running time of 47:31. This total running time was slower than the average by 1:52, indicating that Bronagh may have a strength-focused profile.

Interestingly, Bronagh's performance varied greatly across different segments of the race. She started strong, with her Running 1 time being 1:10 faster than the average, placing her in the top 7 percentile. However, her performance appeared to slow down as the race progressed, with her Running 2, 3, 4, 5, 6 and 7 times all being slower than average. Despite this, she finished strong, with her Running 8 time being 1:31 faster than average.

Bronagh's roxzone time was 1:09 faster than average, suggesting that she managed the transitions effectively and did not require excessive rest periods. This is a strong attribute and should be maintained in future races.

Segments to Improve

  • Overall Running Time: With a total running time slower than the average, Bronagh should focus on improving her running endurance and speed. Incorporating interval training, hill sprints and long, steady-state runs into her training routine can help improve her running performance. For interval training, she can try alternating between high-intensity running and periods of rest or lower-intensity running. For hill sprints, she can find a steep hill and sprint up it for 30 seconds, then walk or jog down, repeating this 8-10 times.
  • Wall Balls: Bronagh's Wall Balls time was 1:44 slower than average. To improve this, she should focus on improving her squat strength and explosive power. Exercises like squats, lunges, and box jumps can help improve lower body strength, while medicine ball throws can help improve power. She should also focus on her technique, ensuring she is using her hips to drive the movement and keeping the ball close to her body during the catch and throw.
  • Burpees Broad Jump: Bronagh's Burpees Broad Jump time was 43 seconds slower than average. To improve this, she should focus on improving her plyometric strength and cardiovascular endurance. Exercises like box jumps, jump squats, and high-intensity interval training can help improve her performance in this segment.

Race Strategies

Bronagh should consider pacing herself more effectively during the race. While she started and finished strong, her performance dipped in the middle segments. By conserving her energy at the start of the race, she may be able to maintain a more consistent performance throughout. She should also focus on maintaining her strong transition times, as her quick roxzone time significantly contributed to her overall performance. Additionally, focusing on improving her running performance and specific strength exercises can help her improve her performance in her weakest segments.

Similar Athletes
Allen Martha 2024 Milan 01:28:45
Ingham Becky 2024 Manchester 01:28:00
Olliffe Steph 2024 Birmingham 01:27:46
Knapp Lisa 2020 Karlsruhe 01:28:03
Bourke Katelyn 2024 Perth 01:27:57
Kennedy Debbie 2024 Glasgow 01:28:29
Stobener Josie 2024 Malaga 01:28:13
Smith Philippa 2023 London 01:28:09
Ziebell Aylin 2023 Maastricht European Championships 01:28:30
Squires Jo 2022 Birmingham 01:28:35

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