Gunstone Ally Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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

AUS AUS Flag Women 16-24 #102012 01:25:11 30th in AG | Top 14.4% 215th | Top 15.4%
+00:07
44:04
Run Total
+00:02
05:31
Avg. Lap
+00:17
05:09
Best Lap
-01:12
33:45
Workout Total
-00:09
04:13
Avg. Workout
+01:06
07:25
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 Gunstone Ally'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 Gunstone Ally'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 Gunstone Ally'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 Gunstone Ally'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 04:27. Check the detail of the improvement plan below.

03:01 Potential Improvement 67.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 03:01 07:57 to 04:56 67.8%
Run Total 01:17 44:04 to 42:47 28.8%
Farmers Carry 00:09 02:09 to 02:00 3.4%
Ski Erg 00:00 04:49 to 04:49 0.0%
Sled Push 00:00 02:06 to 02:06 0.0%
Burpees Broad Jump 00:00 04:26 to 04:26 0.0%
Rowing 00:00 05:08 to 05:08 0.0%
Sandbag Lunges 00:00 03:47 to 03:47 0.0%
Wall Balls 00:00 03:23 to 03:23 0.0%

Splits Time

Gunstone Ally Perfect Race
Splits Total Average Total
Running 1 04:35 00:00 04:57 -00:22 00:00 +00:00
Ski Erg 04:49 04:35 05:01 -00:12 04:57 -00:22
Running 2 05:09 09:24 05:16 -00:07 09:58 -00:34
Sled Push 02:06 14:33 02:36 -00:30 15:14 -00:41
Running 3 05:27 16:39 05:30 -00:03 17:50 -01:11
Sled Pull 07:57 22:06 05:23 +02:34 23:20 -01:14
Running 4 06:40 30:03 05:32 +01:08 28:43 +01:20
Burpees Broad Jump 04:26 36:43 05:35 -01:09 34:15 +02:28
Running 5 05:33 41:09 05:40 -00:07 39:50 +01:19
Rowing 05:08 46:42 05:16 -00:08 45:30 +01:12
Running 6 05:31 51:50 05:34 -00:03 50:46 +01:04
Farmers Carry 02:09 57:21 02:10 -00:01 56:20 +01:01
Running 7 05:25 59:30 05:32 -00:07 58:30 +01:00
Sandbag Lunges 03:47 01:04:55 04:27 -00:40 01:04:02 +00:53
Running 8 05:49 01:08:42 05:54 -00:05 01:08:29 +00:13
Wall Balls 03:23 01:14:31 04:29 -01:06 01:14:23 +00:08
Roxzone 07:25 01:25:11 06:19 +01:06 01:25:11
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Ally Gunstone delivered a commendable performance at the 2024 Melbourne Hyrox event, securing an overall rank of 215 out of 1801 athletes, placing her in the top 11%. In her age group (16-24), she ranked 30th out of 136 participants, positioning her in the top 22%. With an overall time of 01:25:11, Ally showed her strength in running, with a total running time of 00:44:04, which is 00:28 faster than the average, highlighting a strong runner's profile. However, the Roxzone time indicates room for improvement in transitions and overall fitness. Ally's pacing was generally well-managed, although the slower times in Running 4 suggest a potential pacing issue post-Sled Pull, which could indicate fatigue from strength exercises.

Segments to Improve

  • Sled Pull (00:07:57, 99th Percentile Rank)
    • Analysis: The Sled Pull was the most challenging segment, performed 02:33 slower than average. This indicates a need for improved strength and technique.
    • Training Strategies:
      • Strength Training: Incorporate exercises such as deadlifts, bent-over rows, and lat pull-downs to enhance pulling power.
      • Technique Drills: Practice sled pulls with varying weights to focus on form and endurance. Use a harness to simulate race conditions.
      • Compromised Running: Train in scenarios where running follows strength exercises to improve recovery and transition.
  • Roxzone (00:07:25, 83rd Percentile Rank)
    • Analysis: The Roxzone time was 01:17 slower than average, suggesting extended rest or inefficient transitions.
    • Training Strategies:
      • Transition Drills: Practice quick transitions between different exercises to reduce downtime.
      • Interval Training: Implement high-intensity interval training (HIIT) to boost overall fitness and transition speed.

Race Strategies

  • Pacing Control: Focus on maintaining a steady pace, especially after strength-intensive segments like Sled Push and Sled Pull, to avoid fatigue affecting subsequent running segments.
  • Transition Efficiency: Develop a mental checklist for transitions to ensure minimal time loss in the Roxzone.
  • Strength-Endurance Balance: Prioritize training that enhances both running speed and strength endurance, ensuring a balanced approach that leverages Ally's runner profile while addressing strength deficits.
Similar Athletes
Telford Rochelle 2023 Melbourne 01:25:16
AbdelNour Amanda 2024 Melbourne 01:25:40
Follows Emma 2024 Birmingham 01:25:41
Thomas Maud 2024 Marseille 01:25:36
Allen Maisie 2024 London 01:25:23
Korsled Helle 2024 Copenhagen 01:24:52
Bernhardt Stephanie 2023 Frankfurt 01:25:08
Bottecchia Samia 2020 Chicago 01:25:35
Schmidt Christina 2022 Hamburg 01:25:35
Jeyarajah Santhini 2024 Manchester 01:25:08

Measure Your Performance Against Top Athletes

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