Deegan Emma
Hyrox Result
Dive into this athlete’s performance at 2024 Milan 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
433 similar athletes.
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 433 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 433 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Deegan Emma'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 Deegan Emma'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 433 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 Deegan Emma'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 Deegan Emma'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
04:10.
Check the detail of the improvement plan below.
02:03
Potential Improvement
49.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Emma Deegan delivered an impressive performance in the 2024 Milan Hyrox race, ranking 24th overall and 8th in her age group, placing her in the top 1% of competitors. Her overall time was 01:12:55, which is commendable. Emma demonstrated a strong running capability, with a total running time of 00:35:25, which was 02:48 faster than the average, indicating a runner's profile. Her pacing strategy was effective, as she progressively improved her running splits, particularly excelling in the last segment. However, her performance in the Roxzone and certain strength exercises suggests that there is room for improvement in transitions and strength-based tasks.
Segments to Improve
- Roxzone: Emma's Roxzone time was 01:42 slower than average, indicating potential inefficiencies in transitioning between events. To improve, Emma should work on enhancing her overall fitness and practice quick transitions. Drills: Set up a mini-course with various exercises and practice quick transitions between them, limiting rest times.
- Wall Balls: This segment was 01:48 slower than average, positioning Emma at the 100th percentile. To improve her wall ball performance, Emma should focus on improving lower body strength and endurance. Exercises: Incorporate goblet squats, thrusters, and overhead squats into her training regimen. Focus on maintaining a consistent breathing technique during the exercise.
- Burpees Broad Jump: With a time 00:15 slower than average, focusing on explosive power and endurance for this segment will be beneficial. Exercises: Include plyometric drills such as box jumps, burpee variations, and broad jumps into workouts, emphasizing explosive power and cardiovascular endurance.
- Sled Push: Emma was 00:20 slower than average on this exercise. To enhance her sled push capability, focus on building leg strength and power. Exercises: Incorporate heavy sled pushes, leg press, and squats into training. Ensure proper form by maintaining a low center of gravity and driving through the legs.
Race Strategies
- Pacing Strategy: Emma should continue to leverage her running strength by maintaining a steady pace during running segments and conserving energy for strength exercises.
- Transition Efficiency: Work on minimizing Roxzone time by practicing quick transitions between exercises. This will involve reducing rest periods and organizing equipment efficiently to save time.
- Event-Specific Training: Include compromised running scenarios in training, such as running immediately after completing a strength exercise, to simulate race conditions and improve endurance.
- Mental Preparation: Develop a strong mental strategy to tackle challenging segments like the Wall Balls, focusing on breathing, rhythm, and maintaining a positive mindset throughout the race.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator