Mcgowan 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

GBR GBR Flag Women 50-54 #140018 01:26:41 8th in AG | Top 20.0% 286th | Top 30.5%
+00:15
44:44
Run Total
+00:01
05:35
Avg. Lap
-00:32
04:21
Best Lap
+01:51
37:28
Workout Total
+00:14
04:41
Avg. Workout
-01:55
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 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 Mcgowan 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 Mcgowan 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 Mcgowan 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 Mcgowan 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 05:09. Check the detail of the improvement plan below.

01:13 Potential Improvement 23.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:13 05:33 to 04:20 23.6%
Run Total 01:11 44:44 to 43:33 23.0%
Wall Balls 00:52 05:01 to 04:09 16.8%
Burpees Broad Jump 00:38 06:01 to 05:23 12.3%
Sled Pull 00:35 05:39 to 05:04 11.3%
Ski Erg 00:28 05:24 to 04:56 9.1%
Rowing 00:07 05:18 to 05:11 2.3%
Farmers Carry 00:03 02:05 to 02:02 1.0%
Sled Push 00:02 02:27 to 02:25 0.6%

Splits Time

Mcgowan Lorraine Perfect Race
Splits Total Average Total
Running 1 03:53 00:00 04:59 -01:06 00:00 +00:00
Ski Erg 05:24 03:53 05:02 +00:22 04:59 -01:06
Running 2 06:04 09:17 05:19 +00:45 10:01 -00:44
Sled Push 02:27 15:21 02:37 -00:10 15:20 +00:01
Running 3 06:16 17:48 05:35 +00:41 17:57 -00:09
Sled Pull 05:39 24:04 05:29 +00:10 23:32 +00:32
Running 4 06:21 29:43 05:38 +00:43 29:01 +00:42
Burpees Broad Jump 06:01 36:04 05:44 +00:17 34:39 +01:25
Running 5 06:14 42:05 05:46 +00:28 40:23 +01:42
Rowing 05:18 48:19 05:18 +00:00 46:09 +02:10
Running 6 05:48 53:37 05:40 +00:08 51:27 +02:10
Farmers Carry 02:05 59:25 02:11 -00:06 57:07 +02:18
Running 7 05:49 01:01:30 05:38 +00:11 59:18 +02:12
Sandbag Lunges 05:33 01:07:19 04:33 +01:00 01:04:56 +02:23
Running 8 04:21 01:12:52 06:00 -01:39 01:09:29 +03:23
Wall Balls 05:01 01:17:13 04:43 +00:18 01:15:29 +01:44
Roxzone 04:34 01:26:41 06:29 -01:55 01:26:41
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Lorraine Mcgowan's performance in the 2024 Dublin HYROX race was commendable, securing an overall rank of 286 and ranking 8th in her age group. In terms of her overall time of 01:26:41, Lorraine's total running time was only 00:01 slower than the average, indicating a balanced performance between running and strength exercises. The overall pacing suggests that Lorraine started the race remarkably faster than the average in the first running segment but slowed down in the ensuing segments. Her strongest segment was 'Running 8', where she performed exceptionally well, completing it 01:40 faster than the average.

Her performance shows a hybrid profile, with a slight inclination towards running. It's recommended that she should continue to maintain her running proficiency while working more on strength-building exercises to improve her overall fitness and transition times.

Segments to Improve

  • Run Total: Although Lorraine's total running performance was almost at par with the average, there is a potential for improvement. Incorporating high-intensity interval training (HIIT) runs and endurance-building long runs in her training routine can enhance her running efficiency.
  • Sandbag Lunges: This segment was significantly slower than the average. Incorporating strength training, specifically targeting the gluteal and quadriceps muscles, can improve performance in this area. Exercises such as weighted lunges, squats, and step-ups can be beneficial.
  • Wall Balls: Lorraine's performance in this segment was slower than the average. This exercise requires a combination of strength and aerobic capacity. Incorporating exercises like thrusters and medicine ball slams could help improve her performance in this segment.
  • Burpees Broad Jump: Lorraine's performance here was slightly slower than the average. Burpee efficiency can be improved by incorporating plyometric training, focusing on exercises like box jumps and jump squats.
  • Sled Pull and Ski Erg: Both these segments require upper body strength and cardiovascular endurance. Incorporating strength training exercises targeting the upper body, especially the back, shoulders, and arms, along with cardiovascular training can improve her performance in these segments.

Race Strategies

Considering the analysis above, Lorraine could employ the following strategies for better performance:

  • Pacing: Starting the race at a controlled pace can help conserve energy for later segments where she could push harder. The aim should be to maintain a steady pace throughout the race.
  • Focus on strength exercises: As her performance indicates a need for improvement in strength segments, incorporating more strength training in her routine can help balance her performance and improve her overall rank.
  • Transition Times: Working on reducing the transition times can help improve the overall race time. Practicing quick transitions during training sessions can help achieve this.
Similar Athletes
Mcdougall Rachael 2024 Glasgow 01:26:33
Bourgeois Laurène 2023 Paris 01:26:50
Norris Madeleine 2024 Berlin 01:26:16
Steininger Karin 2018 Wien 01:26:20
Roß Sonja 2024 Hamburg 01:26:51
Borg Wendy 2024 Brisbane 01:26:21
Mccloskey Ellen 2024 Madrid 01:26:24
Bowkett Pippa 2024 Copenhagen 01:26:45
Stenman Susanne 2024 Stockholm 01:27:01
Hickey Jenny 2024 Dublin 01:26:59

Measure Your Performance Against Top Athletes

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