Jones Holly 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 875 similar athletes.

Performance Highlights

IRL IRL Flag Women 16-24 #181025 01:18:28 11th in AG | Top 9.6% 81st | Top 8.6%
-02:03
38:33
Run Total
-00:16
04:49
Avg. Lap
-00:56
03:34
Best Lap
+03:08
35:25
Workout Total
+00:23
04:25
Avg. Workout
-00:57
04:34
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 875 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 875 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Jones Holly'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 Jones Holly'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 875 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 Jones Holly'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 Jones Holly'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 06:27. Check the detail of the improvement plan below.

02:18 Potential Improvement 35.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:18 05:40 to 03:22 35.7%
Sandbag Lunges 01:45 05:25 to 03:40 27.1%
Burpees Broad Jump 01:11 05:34 to 04:23 18.3%
Sled Pull 00:43 05:02 to 04:19 11.1%
Farmers Carry 00:27 02:15 to 01:48 7.0%
Sled Push 00:03 02:05 to 02:02 0.8%
Ski Erg 00:00 04:32 to 04:32 0.0%
Rowing 00:00 04:52 to 04:52 0.0%
Run Total 00:00 38:33 to 38:33 0.0%

Splits Time

Jones Holly Perfect Race
Splits Total Average Total
Running 1 03:04 00:00 04:37 -01:33 00:00 +00:00
Ski Erg 04:32 03:04 04:52 -00:20 04:37 -01:33
Running 2 04:59 07:36 04:52 +00:07 09:29 -01:53
Sled Push 02:05 12:35 02:25 -00:20 14:21 -01:46
Running 3 05:22 14:40 05:07 +00:15 16:46 -02:06
Sled Pull 05:02 20:02 04:55 +00:07 21:53 -01:51
Running 4 05:23 25:04 05:08 +00:15 26:48 -01:44
Burpees Broad Jump 05:34 30:27 04:56 +00:38 31:56 -01:29
Running 5 05:19 36:01 05:13 +00:06 36:52 -00:51
Rowing 04:52 41:20 05:05 -00:13 42:05 -00:45
Running 6 05:31 46:12 05:10 +00:21 47:10 -00:58
Farmers Carry 02:15 51:43 02:00 +00:15 52:20 -00:37
Running 7 05:25 53:58 05:07 +00:18 54:20 -00:22
Sandbag Lunges 05:25 59:23 04:02 +01:23 59:27 -00:04
Running 8 03:34 01:04:48 05:26 -01:52 01:03:29 +01:19
Wall Balls 05:40 01:08:22 04:02 +01:38 01:08:55 -00:33
Roxzone 04:34 01:18:28 05:31 -00:57 01:18:28
Based on 875 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Holly Jones delivered an impressive performance in the 2024 Dublin HYROX race, ranking in the top 3% of all athletes. Her overall time of 01:18:28 and her total running time of 00:38:33, which was 02:17 faster than the average, further highlights her strength in running.

She started off the race strong, finishing the first running segment significantly faster than the average. This is reflected in her best running lap time of 00:03:34. The pace she set early on, combined with her faster than average roxzone time of 00:04:34, suggests that she is a highly fit athlete with a runner's profile.

However, her performance in the strength-based exercises indicates room for improvement. This analysis will focus on how she can enhance her performance in these areas.

Segments to Improve

  • Wall Balls: Holly's Wall Balls performance was slower than the average by 01:47. To improve in this area, she could incorporate more lower body and core strength exercises into her training. Squats, deadlifts, and core stability exercises would be particularly beneficial. Additionally, practicing the Wall Balls technique itself would also be beneficial to improve her efficiency and speed.
  • Sandbag Lunges: This was another area where Holly was slower than average, by 01:23. Increasing lower body strength and stability could help improve her performance in this segment. The incorporation of weighted lunges and squats into her training regime would be beneficial. Practicing the actual Sandbag Lunges movement with progressive overload could also help enhance her performance.
  • Burpees Broad Jump: Holly was 00:39 slower than average in this segment. Incorporating plyometric exercises, such as box jumps and broad jumps, into her training could help improve her explosive power and speed. Additionally, working on the efficiency of her burpee technique could help her save energy and time during the race.

Race Strategies

Based on Holly's performance, she could benefit from the following race strategies:

  • Conserve energy for strength segments: Given Holly's tendency to perform well in running segments, she should use this to her advantage by conserving energy during these segments to perform better in strength-based ones. This could involve slowing her pace slightly during running segments to ensure she has enough energy for strength exercises.
  • Focus on technique: For the strength segments, particularly those she struggled with, focusing on proper form and technique could help improve her efficiency and speed. This could involve practicing these movements regularly during training to ensure they become second nature.
  • Regular recovery: Given the demanding nature of HYROX races, regular recovery during training and between segments during the race could help improve Holly's overall performance. This could involve active recovery techniques, such as stretching and foam rolling, and ensuring she is properly hydrated and fuelled.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Goeting Heleen 2023 Amsterdam 01:17:59
Usher Sarah 2023 Dubai 01:18:34
Mathwig Inga 2023 Hamburg 01:17:58
ArreolaPerez Stephanie 2024 Houston 01:18:55
Berger Franziska 2023 München 01:18:06
Burkitt Jenni 2023 Dallas 01:18:34
Johnson Phoebe 2023 Barcelona 01:18:14
Armstrong Steph 2024 Melbourne 01:18:05
Culley Louise 2022 London 01:18:13
Mccann Bronagh 2024 Dublin 01:18:37

Measure Your Performance Against Top Athletes

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