Season 24/25 2024 Incheon (466) HYROX PRO (122) Women (31) Morgan Elly

Morgan Elly Hyrox Result

Dive into this athlete’s performance at 2024 Incheon 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 155 similar athletes.

Performance Highlights

SIN SIN Flag Women 45-49 #124006 01:35:49 🥇 in AG | Top 50.0% 19th | Top 61.3%
+03:52
49:18
Run Total
+00:31
06:10
Avg. Lap
+00:59
05:49
Best Lap
-04:51
38:47
Workout Total
-00:37
04:50
Avg. Workout
+00:54
07:46
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 Pro 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 155 athletes with similar finish time in Hyrox Pro 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 155 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Morgan Elly'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 Morgan Elly'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 155 athletes with similar finish time in Hyrox Pro 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 Morgan Elly'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 Pro 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 Morgan Elly'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 04:53. Check the detail of the improvement plan below.

04:40 Potential Improvement 95.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Run Total 04:40 49:18 to 44:38 95.6%
Ski Erg 00:11 05:07 to 04:56 3.8%
Sled Pull 00:02 07:06 to 07:04 0.7%
Sled Push 00:00 03:20 to 03:20 0.0%
Burpees Broad Jump 00:00 05:08 to 05:08 0.0%
Rowing 00:00 05:03 to 05:03 0.0%
Farmers Carry 00:00 02:33 to 02:33 0.0%
Sandbag Lunges 00:00 05:05 to 05:05 0.0%
Wall Balls 00:00 05:25 to 05:25 0.0%

Splits Time

Morgan Elly Perfect Race
Splits Total Average Total
Running 1 04:11 00:00 04:54 -00:43 00:00 +00:00
Ski Erg 05:07 04:11 04:56 +00:11 04:54 -00:43
Running 2 05:49 09:18 05:16 +00:33 09:50 -00:32
Sled Push 03:20 15:07 04:24 -01:04 15:06 +00:01
Running 3 06:24 18:27 05:44 +00:40 19:30 -01:03
Sled Pull 07:06 24:51 07:28 -00:22 25:14 -00:23
Running 4 06:20 31:57 05:42 +00:38 32:42 -00:45
Burpees Broad Jump 05:08 38:17 05:41 -00:33 38:24 -00:07
Running 5 06:40 43:25 05:50 +00:50 44:05 -00:40
Rowing 05:03 50:05 05:13 -00:10 49:55 +00:10
Running 6 06:19 55:08 05:46 +00:33 55:08 +00:00
Farmers Carry 02:33 01:01:27 02:57 -00:24 01:00:54 +00:33
Running 7 06:22 01:04:00 05:51 +00:31 01:03:51 +00:09
Sandbag Lunges 05:05 01:10:22 05:47 -00:42 01:09:42 +00:40
Running 8 07:17 01:15:27 06:16 +01:01 01:15:29 -00:02
Wall Balls 05:25 01:22:44 07:12 -01:47 01:21:45 +00:59
Roxzone 07:46 01:35:49 06:52 +00:54 01:35:49
Based on 155 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Elly Morgan delivered a commendable performance at the 2024 Incheon Hyrox race, securing an impressive overall rank of 19th among 122 athletes. She topped her age group, finishing 1st, indicating her competitive edge in the 45-49 age category. Her overall completion time was 01:35:49. However, the total running time was 03:29 slower than average, indicating that Elly has room for improvement in her running segments. Despite this, her performance in strength-based exercises, such as the Sled Push and Wall Balls, was outstanding, showcasing her strength-oriented profile. The initial running segments suggest a fast start, especially Running 1, which was significantly faster than average, but the pace slowed as the race progressed, suggesting a need for improved endurance and pacing strategy.

Segments to Improve

  • Total Running Time: Given that Elly's running time was slower than average, focused training on running endurance and pacing is essential. Specific exercises such as long-distance endurance runs, interval training to improve speed and endurance, and tempo runs to enhance pace judgement will be beneficial. Drills focusing on compromised running, such as running after intense exercises, will mimic race conditions and improve transition efficiency between strength and running zones.
  • Roxzone Transition: The Roxzone was 01:19 slower than average, indicating a need to enhance transition speed. Practices like quick transition drills, where Elly moves swiftly from one exercise to another with minimal rest, and improving overall cardiovascular fitness can significantly reduce transition time.
  • Sled Pull: Although faster than average, this segment still presents room for improvement. Strengthening exercises focusing on the upper body and core, such as rows, pull-ups, and core stability exercises, will enhance Elly's sled pull efficiency.

Race Strategies

  • Improved Pacing: Start with a steady pace rather than too fast in the initial segments to conserve energy. Utilize negative splits, where the second half of the race is run faster than the first, to maintain energy and improve overall running time.
  • Efficient Transitions: Minimize time spent in the Roxzone by practicing quick gear changes and mental preparation for the next exercise during the last few seconds of the current workout.
  • Strength-Endurance Balance: While strength is a key asset, balancing it with running endurance will contribute to an overall improved performance. Incorporate hybrid workouts that transition smoothly between running and strength exercises to simulate race conditions.

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 Pro Women
Similar Athletes
Monck Abigail 2023 London 01:36:05
Morgan Yvonne 2024 Malaga 01:35:49
Bruns Susanne 2020 Hannover 01:35:41
Avul Heather 2023 London 01:35:21
Etourneau Lisa 2024 Bordeaux 01:36:10
Vazquez Ortega Selene 2024 Frankfurt 01:35:19
Atkins Melissa 2024 Birmingham 01:36:01
Hall Michelle 2024 World Championships Nice 01:36:16
Mbamba Mariam 2020 Hannover 01:35:34
Moloney Sarah 2024 Sports Direct HYROX London 01:36:19

Measure Your Performance Against Top Athletes

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