Season 24/25 2024 Amsterdam (3803) HYROX (3321) Women (1092) Mackellar Helen

Mackellar Helen Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam 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 741 similar athletes.

Performance Highlights

GBR GBR Flag Women 45-49 #142021 01:43:19 61st in AG | Top 70.9% 764th | Top 70.0%
-02:37
49:33
Run Total
-00:18
06:12
Avg. Lap
+00:32
06:12
Best Lap
+04:08
47:03
Workout Total
+00:31
05:52
Avg. Workout
-01:35
06:48
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 741 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 741 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Mackellar Helen'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 Mackellar Helen'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 741 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 Mackellar Helen'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 Mackellar Helen'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 08:10. Check the detail of the improvement plan below.

04:26 Potential Improvement 54.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 04:26 10:22 to 05:56 54.3%
Burpees Broad Jump 02:16 09:37 to 07:21 27.8%
Sandbag Lunges 01:28 07:02 to 05:34 18.0%
Ski Erg 00:00 05:11 to 05:11 0.0%
Sled Push 00:00 02:14 to 02:14 0.0%
Sled Pull 00:00 05:05 to 05:05 0.0%
Rowing 00:00 05:30 to 05:30 0.0%
Farmers Carry 00:00 02:02 to 02:02 0.0%
Run Total 00:00 49:33 to 49:33 0.0%

Splits Time

Mackellar Helen Perfect Race
Splits Total Average Total
Running 1 04:23 00:00 05:37 -01:14 00:00 +00:00
Ski Erg 05:11 04:23 05:22 -00:11 05:37 -01:14
Running 2 06:12 09:34 06:09 +00:03 10:59 -01:25
Sled Push 02:14 15:46 03:08 -00:54 17:08 -01:22
Running 3 06:20 18:00 06:30 -00:10 20:16 -02:16
Sled Pull 05:05 24:20 06:46 -01:41 26:46 -02:26
Running 4 06:17 29:25 06:33 -00:16 33:32 -04:07
Burpees Broad Jump 09:37 35:42 07:34 +02:03 40:05 -04:23
Running 5 06:31 45:19 06:44 -00:13 47:39 -02:20
Rowing 05:30 51:50 05:42 -00:12 54:23 -02:33
Running 6 06:18 57:20 06:36 -00:18 01:00:05 -02:45
Farmers Carry 02:02 01:03:38 02:32 -00:30 01:06:41 -03:03
Running 7 06:30 01:05:40 06:37 -00:07 01:09:13 -03:33
Sandbag Lunges 07:02 01:12:10 05:41 +01:21 01:15:50 -03:40
Running 8 07:06 01:19:12 07:15 -00:09 01:21:31 -02:19
Wall Balls 10:22 01:26:18 06:10 +04:12 01:28:46 -02:28
Roxzone 06:48 01:43:19 08:23 -01:35 01:43:19
Based on 741 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Helen Mackellar delivered a strong performance in the 2024 Amsterdam Hyrox event, securing an overall rank of 768 and ranking in the top 25% of her age group. Her total running time of 00:49:33 suggests a runner profile, as it was 03:26 faster than average, indicating superior endurance and running efficiency. However, Helen started the race at a notably fast pace, especially in the first running segment, which can sometimes lead to fatigue in later stages. Her strengths lie in running and certain strength segments like the Sled Push and Sled Pull, while there is noticeable room for improvement in exercises requiring explosive power and endurance, such as the Wall Balls, Burpees Broad Jump, and Sandbag Lunges.

Segments to Improve

  • Wall Balls: This segment was a significant area for improvement, with Helen finishing 04:51 slower than average. To enhance performance:
    • Technique and Form: Focus on the squat depth and use momentum effectively. Practice with lighter balls to refine form before increasing weight.
    • Exercises: Incorporate front squats and thrusters into the routine to build leg and core strength.
    • Drills: Perform wall ball pyramids (increasing and decreasing repetitions) to build endurance and power.
  • Burpees Broad Jump: Helen was 02:07 slower than average. Improvements can be made by:
    • Technique: Focus on explosive power during the jump phase. Land softly to reduce impact and fatigue.
    • Exercises: Plyometric drills such as box jumps and tuck jumps to increase explosive strength.
    • Drills: Perform EMOM (Every Minute on the Minute) burpees to improve cardiovascular endurance and speed.
  • Sandbag Lunges: Finished 01:20 slower than average. Recommendations include:
    • Technique: Maintain an upright posture and ensure the knee tracks over the toes to prevent injury and improve efficiency.
    • Exercises: Bulgarian split squats and weighted walking lunges to enhance balance and leg strength.
    • Drills: Include sandbag carry intervals to simulate race conditions and improve grip strength.

Race Strategies

  • Pacing: Begin the race at a steady pace, avoiding the urge to start too fast. Consider even pacing throughout the race to maintain energy levels.
  • Transition Efficiency: Practice quick transitions between segments to minimize time spent in the roxzone. Simulate race conditions in training to become more comfortable with transitions.
  • Compromised Running: Train for compromised running scenarios where running follows a strength exercise. This can be achieved by performing short running intervals immediately after strength workouts to mimic race fatigue.
  • Nutrition and Hydration: Ensure a well-planned nutrition and hydration strategy pre-race and during the event to maintain energy levels and prevent cramping.

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
Veenje Hilberta 2024 Amsterdam 01:43:25
Röhrich Nicole 2024 Vienna - European Championship 01:43:08
Shehayeb Hiba 2024 Dubai 01:43:04
Henderson Whitney 2023 Dallas 01:43:36
Möller Annelie 2020 Hannover 01:43:26
Bast Tatjana 2023 Hamburg 01:42:57
Christopher Amber 2023 Dallas 01:43:15
Martini Ria 2018 Leipzig 01:42:58
Surcin Gwendoline 2024 Bordeaux 01:43:09
Masters Jessica 2024 Berlin 01:43:39

Measure Your Performance Against Top Athletes

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