Murray Dawn 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 385 similar athletes.

Performance Highlights

IRL IRL Flag Women 35-39 #191012 01:54:43 127th in AG | Top 84.7% 821st | Top 87.5%
+00:27
57:56
Run Total
+00:06
07:15
Avg. Lap
-00:20
05:46
Best Lap
+01:30
49:17
Workout Total
+00:11
06:09
Avg. Workout
-02:09
07:33
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 385 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 385 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Murray 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 Murray Dawn'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 385 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 Murray 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.

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 Murray 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 07:38. Check the detail of the improvement plan below.

04:10 Potential Improvement 54.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 04:10 11:15 to 07:05 54.6%
Run Total 02:32 57:56 to 55:24 33.2%
Ski Erg 00:23 05:58 to 05:35 5.0%
Sled Push 00:21 03:51 to 03:30 4.6%
Rowing 00:12 06:07 to 05:55 2.6%
Sled Pull 00:00 06:52 to 06:52 0.0%
Burpees Broad Jump 00:00 06:40 to 06:40 0.0%
Farmers Carry 00:00 02:37 to 02:37 0.0%
Sandbag Lunges 00:00 05:57 to 05:57 0.0%

Splits Time

Murray Dawn Perfect Race
Splits Total Average Total
Running 1 03:52 00:00 05:59 -02:07 00:00 +00:00
Ski Erg 05:58 03:52 05:29 +00:29 05:59 -02:07
Running 2 06:55 09:50 06:37 +00:18 11:28 -01:38
Sled Push 03:51 16:45 03:26 +00:25 18:05 -01:20
Running 3 08:01 20:36 07:05 +00:56 21:31 -00:55
Sled Pull 06:52 28:37 07:36 -00:44 28:36 +00:01
Running 4 09:31 35:29 07:09 +02:22 36:12 -00:43
Burpees Broad Jump 06:40 45:00 08:51 -02:11 43:21 +01:39
Running 5 07:37 51:40 07:26 +00:11 52:12 -00:32
Rowing 06:07 59:17 05:55 +00:12 59:38 -00:21
Running 6 07:41 01:05:24 07:20 +00:21 01:05:33 -00:09
Farmers Carry 02:37 01:13:05 02:46 -00:09 01:12:53 +00:12
Running 7 08:39 01:15:42 07:21 +01:18 01:15:39 +00:03
Sandbag Lunges 05:57 01:24:21 06:34 -00:37 01:23:00 +01:21
Running 8 05:46 01:30:18 08:17 -02:31 01:29:34 +00:44
Wall Balls 11:15 01:36:04 07:10 +04:05 01:37:51 -01:47
Roxzone 07:33 01:54:43 09:42 -02:09 01:54:43
Based on 385 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Dawn Murray showcased an impressive performance at the 2024 Dublin HYROX race. Despite her total running time being 00:13 slower than average, she managed to rank in the top 30% of all athletes and top 22% in her age group. This suggests a well-rounded athlete with a balanced skill set, able to compete at a high level across various exercise disciplines.

Her strong start in the race is evident from her first running segment, where she finished 02:03 faster than the average competitor. However, she seemed to struggle maintaining this pace, as her subsequent running segments were slower than average. This indicates possible pacing issues, which could be addressed through training focused on stamina and endurance.

Interestingly, Dawn's performance in strength-based exercises such as the Sled Pull and the Burpees Broad Jump was exceptional, finishing faster than the average competitor. This suggests that she has a well-developed strength profile. However, her slower-than-average performance in the strength-based Ski Erg and Sled Push exercises indicates room for improvement in these areas.

Segments to Improve:

  • Wall Balls: This segment was significantly slower than average, indicating a need for focused training. To improve, Dawn could incorporate wall ball drills in her routine. This might include exercises such as the "Wall Ball Squat and Press" and "Wall Ball Cleans" to improve her form and overall time.
  • Running Total: Despite a strong start, Dawn's overall running time was slower than average. Introducing interval training sessions, with periods of high-intensity running followed by rest, could help improve her endurance and pace. Also, long-distance running at a steady pace could help enhance her stamina.
  • Sled Push: Dawn's time in this segment was slower than average. Strength and conditioning exercises focusing on the lower body, such as squats and lunges, could help build the necessary muscle groups.
  • Ski Erg: Adding high-intensity interval training on the Ski Erg machine could help improve performance in this segment. Focusing on form and technique during these sessions will also be crucial.
  • Rowing: Incorporating more rowing intervals into her training, focusing on both speed and endurance, could yield improvements in this segment.

Race Strategies:

During the race, Dawn should look to maintain a steady pace during the running segments to conserve energy for later stages. She should also consider focusing on her transitions, as the time spent in the Roxzone was faster than average, indicating possible fatigue or delays in transitioning from one exercise to the other. By improving her overall fitness and transition time, Dawn could significantly improve her overall race time.

For the strength-based exercises, Dawn should ensure she's employing the correct technique to maximize efficiency and minimize fatigue. Tailoring her training routine to improve her weaker segments while maintaining her strengths will help Dawn become a more balanced and competitive athlete.

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
Bukowska Kasia 2024 Dublin 01:54:16
Wiggers Kailey 2024 Dallas 01:54:22
Govan Kate 2024 Birmingham 01:54:44
Mcmullen Chelsea 2024 London 01:54:29
Clare Hurren Belinda 2024 Brisbane 01:54:57
Velthuysen Corine 2024 Rotterdam 01:54:48
Rico Ana 2024 Malaga 01:54:57
López Cesario Rahel Joyce 2024 Madrid 01:54:19
Tomkinson Sarah 2024 Sports Direct HYROX London 01:54:26
Kelleher Claire T 2024 Malaga 01:54:53

Measure Your Performance Against Top Athletes

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