Dive into this athlete’s performance at 2024 Manchester 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 192 similar athletes.
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.
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.
This section showcases the entire Ross Dawn'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 Ross Dawn's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Ross Dawn'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.
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 Ross Dawn'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 05:03. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:33 | 37:43 to 35:10 | 50.5% |
| Wall Balls | 01:21 | 05:51 to 04:30 | 26.7% |
| Sandbag Lunges | 00:33 | 04:23 to 03:50 | 10.9% |
| Burpees Broad Jump | 00:23 | 04:00 to 03:37 | 7.6% |
| Rowing | 00:09 | 04:47 to 04:38 | 3.0% |
| Ski Erg | 00:04 | 04:29 to 04:25 | 1.3% |
| Sled Push | 00:00 | 02:23 to 02:23 | 0.0% |
| Sled Pull | 00:00 | 03:57 to 03:57 | 0.0% |
| Farmers Carry | 00:00 | 01:53 to 01:53 | 0.0% |
| Ross Dawn | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:28 | 00:00 | 04:03 -00:35 | 00:00 +00:00 |
| Ski Erg | 04:29 | 03:28 | 04:33 -00:04 | 04:03 -00:35 |
| Running 2 | 04:41 | 07:57 | 04:18 +00:23 | 08:36 -00:39 |
| Sled Push | 02:23 | 12:38 | 03:18 -00:55 | 12:54 -00:16 |
| Running 3 | 04:49 | 15:01 | 04:37 +00:12 | 16:12 -01:11 |
| Sled Pull | 03:57 | 19:50 | 05:02 -01:05 | 20:49 -00:59 |
| Running 4 | 04:57 | 23:47 | 04:33 +00:24 | 25:51 -02:04 |
| Burpees Broad Jump | 04:00 | 28:44 | 04:01 -00:01 | 30:24 -01:40 |
| Running 5 | 04:51 | 32:44 | 04:44 +00:07 | 34:25 -01:41 |
| Rowing | 04:47 | 37:35 | 04:44 +00:03 | 39:09 -01:34 |
| Running 6 | 04:50 | 42:22 | 04:37 +00:13 | 43:53 -01:31 |
| Farmers Carry | 01:53 | 47:12 | 02:06 -00:13 | 48:30 -01:18 |
| Running 7 | 04:56 | 49:05 | 04:39 +00:17 | 50:36 -01:31 |
| Sandbag Lunges | 04:23 | 54:01 | 04:08 +00:15 | 55:15 -01:14 |
| Running 8 | 05:13 | 58:24 | 04:52 +00:21 | 59:23 -00:59 |
| Wall Balls | 05:51 | 01:03:37 | 05:02 +00:49 | 01:04:15 -00:38 |
| Roxzone | 04:48 | 01:14:09 | 04:52 -00:04 | 01:14:09 |
Dawn Ross delivered a strong performance, placing 11th overall and 3rd within her age group. Her overall time was 01:14:09, with a total running time of 00:37:43. This running time was slightly slower than average, suggesting that she leans more towards a strength athlete profile. Pacing in the initial segments of the race was fast compared to the average, with the first run completed 33 seconds faster than the average. However, subsequent running segments saw a decrease in pace, perhaps indicating a need for improved endurance.
Implementing effective race strategies can also contribute to improved performance. Dawn should consider a more reserved start, conserving energy for maintaining a steady pace throughout the race. This strategy can prevent early burnout and ensure she has the energy for the more strength-intensive segments of the race. Additionally, focusing on efficient transitions between segments can shave off valuable seconds from her overall time. Finally, knowing her strengths, Dawn could strategize to gain time in the strength segments, compensating for the running segments where she is naturally slower.
| Similar Athletes | |||
|---|---|---|---|
| Willis Hannah | 2023 Milan | 01:14:39 | |
| Heskova Maria | 2024 Marseille | 01:14:33 | |
| Lopes Demi | 2024 World Championships Nice | 01:14:02 | |
| Eszterle Nadine | 2024 World Championships Nice | 01:14:29 | |
| Wood Georgina | 2024 Birmingham | 01:13:54 | |
| Donati Alessia | 2024 Milan | 01:14:19 | |
| Wainwright Charlotte | 2024 Sports Direct HYROX London | 01:13:59 | |
| Morgan Sally | 2024 World Championships Nice | 01:14:18 | |
| Glemas Solenn | 2024 Marseille | 01:14:32 | |
| Blegg Deanna | 2023 Melbourne | 01:14:12 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Birmingham | 01:13:12 | |
| 2024 Glasgow | 01:10:51 | |
| 2024 Frankfurt | 01:16:28 | |
| 2024 Birmingham | 01:13:04 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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