Young Rachael 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 102 similar athletes.

Performance Highlights

AUS AUS Flag Women 16-24 #181018 01:38:17 🥈 in AG | Top 16.7% 41st | Top 33.3%
+01:22
47:38
Run Total
+00:11
05:57
Avg. Lap
+01:02
05:50
Best Lap
-00:22
44:20
Workout Total
-00:03
05:32
Avg. Workout
-01:01
06:23
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 Pro 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 102 athletes with similar finish time in Hyrox Pro 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 102 athletes with similar finish time in Hyrox Pro Women

Pacing Quality

This section showcases the entire Young Rachael'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 Young Rachael'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 102 athletes with similar finish time in Hyrox Pro 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 Young Rachael'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 Pro 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 Young Rachael'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 07:00. Check the detail of the improvement plan below.

03:14 Potential Improvement 46.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:14 09:01 to 05:47 46.2%
Run Total 02:06 47:38 to 45:32 30.0%
Sandbag Lunges 01:00 06:46 to 05:46 14.3%
Sled Pull 00:40 08:01 to 07:21 9.5%
Ski Erg 00:00 04:38 to 04:38 0.0%
Sled Push 00:00 03:03 to 03:03 0.0%
Rowing 00:00 04:48 to 04:48 0.0%
Farmers Carry 00:00 02:27 to 02:27 0.0%
Wall Balls 00:00 05:36 to 05:36 0.0%

Splits Time

Young Rachael Perfect Race
Splits Total Average Total
Running 1 05:16 00:00 05:03 +00:13 00:00 +00:00
Ski Erg 04:38 05:16 04:58 -00:20 05:03 +00:13
Running 2 05:50 09:54 05:23 +00:27 10:01 -00:07
Sled Push 03:03 15:44 04:33 -01:30 15:24 +00:20
Running 3 06:04 18:47 05:40 +00:24 19:57 -01:10
Sled Pull 08:01 24:51 07:09 +00:52 25:37 -00:46
Running 4 06:03 32:52 05:48 +00:15 32:46 +00:06
Burpees Broad Jump 09:01 38:55 06:00 +03:01 38:34 +00:21
Running 5 06:02 47:56 05:52 +00:10 44:34 +03:22
Rowing 04:48 53:58 05:17 -00:29 50:26 +03:32
Running 6 06:02 58:46 05:49 +00:13 55:43 +03:03
Farmers Carry 02:27 01:04:48 03:04 -00:37 01:01:32 +03:16
Running 7 05:59 01:07:15 05:51 +00:08 01:04:36 +02:39
Sandbag Lunges 06:46 01:13:14 05:57 +00:49 01:10:27 +02:47
Running 8 06:27 01:20:00 06:45 -00:18 01:16:24 +03:36
Wall Balls 05:36 01:26:27 07:44 -02:08 01:23:09 +03:18
Roxzone 06:23 01:38:17 07:24 -01:01 01:38:17
Based on 102 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rachael Young delivered a commendable performance in the 2024 Melbourne Hyrox event, securing an overall rank of 41st out of 194 participants, placing her in the top 21%. Within her age group (16-24), she ranked 2nd, showcasing her competitive edge. Her overall time was 1:38:17, with a total running time of 47:38, which was slightly slower than the average, suggesting potential for improvement in running. Rachael's strengths clearly lie in strength and hybrid segments, as evidenced by her exceptional performance in the Sled Push, Rowing, and Wall Balls, where she ranked in the top 10 percentile. However, her pacing in the initial runs was slightly slower, indicating a cautious start. As her total running time was slower than average, she may benefit from focusing more on running efficiency.

Segments to Improve

  • Burpees Broad Jump: Rachael lost significant time here, with her time being 3:05 slower than average. To improve:
    • Drills: Incorporate plyometric exercises such as box jumps and squat jumps to enhance explosive power.
    • Technique: Focus on maintaining a consistent rhythm during the broad jumps, ensuring a steady pace and avoiding unnecessary pauses.
    • Exercises: Add burpee variations with a focus on speed and efficiency in transitions between jumps.
  • Total Running Time: Although not a specific segment, improving overall running efficiency is crucial.
    • Drills: Interval training and tempo runs to build endurance and speed.
    • Form Corrections: Work on running form to reduce energy expenditure. Focus on a compact arm swing and midfoot strike.
    • Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve transition efficiency.
  • Sled Pull: Time was 52 seconds slower than average. Improvement strategies include:
    • Exercises: Incorporate heavy sled drags and rope pulls into training to build pulling strength and endurance.
    • Technique: Ensure proper body positioning with a low center of gravity and use of the entire body to drive the sled.
  • Sandbag Lunges: Rachael was 53 seconds slower than average.
    • Exercises: Practice lunges with added weight to build leg strength and stability. Focus on high-rep sets for endurance.
    • Drills: Perform walking lunges and Bulgarian split squats to improve balance and coordination.

Race Strategies

  • Pacing: Start the race at a slightly faster pace to avoid falling behind in the initial running segments. Use the first two running segments to establish a strong rhythm.
  • Transition Efficiency: Work on minimizing transition times between strength and running segments to maintain momentum and reduce overall race time.
  • Nutrition and Hydration: Ensure a well-planned nutrition and hydration strategy before and during the race to maintain energy levels and prevent fatigue.
  • Visualize Success: Mental preparation is key. Visualize each segment and the transitions to build confidence and reduce anxiety during the race.
Similar Athletes
Averman Kyra 2024 London 01:37:48
Bonner Dixie 2019 New York 01:38:14
Corbett Victoria 2024 London 01:38:26
Varonen Jenni 2022 Madrid 01:37:47
Ostrowskaszczupaczyska Aneta 2024 Katowice 01:38:32
Ruszczuk Natalia 2024 London 01:38:43
Solle Susanne 2024 Hamburg 01:37:56
Esser Kaye 2024 Madrid 01:38:15
Martin Moreno Cristobalina 2022 Las Vegas 01:37:53
Romero Delgado Natalia Denis 2024 Ciudad de Mexico 01:38:25

Measure Your Performance Against Top Athletes

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