Gomes Donna Hyrox Result

Dive into this athlete’s performance at 2024 New York 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 18 similar athletes.

Performance Highlights

USA USA Flag Women #172003 02:45:52 4th in AG | Top 0.7% 589th | Top 99.5%
+14:19
01:35:55
Run Total
+01:52
12:00
Avg. Lap
+02:26
11:01
Best Lap
-14:31
57:37
Workout Total
-01:49
07:12
Avg. Workout
-00:13
12:26
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 18 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 18 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Gomes Donna'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 Gomes Donna'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 18 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 Gomes Donna'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 Gomes Donna'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 41:51. Check the detail of the improvement plan below.

31:51 Potential Improvement 76.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 31:51 01:35:55 to 01:04:04 76.1%
Burpees Broad Jump 07:42 18:42 to 11:00 18.4%
Sandbag Lunges 02:02 09:58 to 07:56 4.9%
Ski Erg 00:16 06:13 to 05:57 0.6%
Sled Push 00:00 02:55 to 02:55 0.0%
Sled Pull 00:00 05:36 to 05:36 0.0%
Rowing 00:00 06:18 to 06:18 0.0%
Farmers Carry 00:00 02:10 to 02:10 0.0%
Wall Balls 00:00 05:45 to 05:45 0.0%

Splits Time

Gomes Donna Perfect Race
Splits Total Average Total
Running 1 05:11 00:00 07:52 -02:41 00:00 +00:00
Ski Erg 06:13 05:11 06:25 -00:12 07:52 -02:41
Running 2 11:01 11:24 08:49 +02:12 14:17 -02:53
Sled Push 02:55 22:25 04:07 -01:12 23:06 -00:41
Running 3 12:54 25:20 09:46 +03:08 27:13 -01:53
Sled Pull 05:36 38:14 09:29 -03:53 36:59 +01:15
Running 4 13:44 43:50 09:56 +03:48 46:28 -02:38
Burpees Broad Jump 18:42 57:34 16:31 +02:11 56:24 +01:10
Running 5 14:44 01:16:16 10:32 +04:12 01:12:55 +03:21
Rowing 06:18 01:31:00 06:44 -00:26 01:23:27 +07:33
Running 6 12:21 01:37:18 10:18 +02:03 01:30:11 +07:07
Farmers Carry 02:10 01:49:39 03:32 -01:22 01:40:29 +09:10
Running 7 13:07 01:51:49 10:51 +02:16 01:44:01 +07:48
Sandbag Lunges 09:58 02:04:56 13:18 -03:20 01:54:52 +10:04
Running 8 12:58 02:14:54 13:01 -00:03 02:08:10 +06:44
Wall Balls 05:45 02:27:52 12:02 -06:17 02:21:11 +06:41
Roxzone 12:26 02:45:52 12:39 -00:13 02:45:52
Based on 18 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Donna Gomes showcased a commendable performance in the 2024 New York HYROX race, finishing in the top 39% overall and top 28% in her age group. Her overall time was 02:45:52, with a total running time of 01:35:55, which was 12:48 slower than the average. This indicates that while Donna has a strong foundation in strength-based exercises, improving her running performance could potentially elevate her overall rank. Her pacing at the start was significantly faster than average, suggesting an initial burst of energy but followed by a slower pace in the subsequent running segments. This pattern highlights a potential area for improvement in pacing strategy and endurance. Donna's profile leans towards being stronger in strength exercises, as evidenced by faster than average performances in the Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls.

Segments to Improve:

  • Total Running Time: Donna's running segments, particularly Running 2 through Running 7, were consistently slower than average. To improve her running endurance and speed, incorporating interval training, such as 400 to 800-meter repeats at a challenging pace with adequate recovery, could be beneficial. Additionally, long, slow distance runs to build aerobic capacity and hill workouts to increase strength and power in her legs should be part of her routine.
  • Burpees Broad Jump: This segment was significantly slower, indicating a need for improvement in both technique and explosive strength. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can help improve explosive power. Practicing the burpee broad jump form for efficiency, such as minimizing the time spent on the ground and maximizing the jump distance, will also be crucial.
  • Roxzone: A faster than average Roxzone time suggests efficient transitions, but there is always room for improvement, especially in reducing rest time and optimizing movement between exercises. Practicing quick transitions in training sessions and developing a strategic rest plan can help in maintaining a higher intensity throughout the race.

Race Strategies:

  • Pacing: Given Donna's tendency to start fast, focusing on a more conservative start could conserve energy for a stronger finish. Utilizing a pacing strategy where effort is distributed more evenly throughout the race will help in maintaining a consistent performance across all segments.
  • Strength and Running Balance: As Donna has demonstrated proficiency in strength segments, maintaining this advantage while elevating her running performance will create a more balanced athlete profile. This can be achieved by alternating focus between running and strength training in her weekly routines, ensuring neither aspect is neglected.
  • Transitions and Recovery: Implementing specific transition drills in training, where Donna moves quickly from one exercise to the next, can help reduce Roxzone time. Additionally, focusing on recovery techniques post-training, such as stretching, foam rolling, and adequate nutrition, will aid in quicker recovery and better performance in both running and strength segments.

In conclusion, Donna Gomes has shown strong potential in the HYROX race, with notable strengths in strength-based exercises. By focusing on improving her running endurance, pacing strategy, and explosive power, Donna can expect to see significant improvements in her performance. Incorporating the suggested exercises, drills, and race strategies will help in addressing the identified areas of improvement, ultimately leading to a more balanced and competitive athlete profile.

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
Billows Lindsey 2024 Sports Direct HYROX London 02:46:11
Coggins April 2024 Fort Lauderdale 02:46:07
Karliner Jill 2022 New York 02:45:37
Santos Eunice 2024 Ciudad de Mexico 02:46:13
Mitchell Imani 2021 Chicago 02:46:20
Hill Anita 2022 Birmingham 02:45:38
Kirby Kimberly 2024 Washington - North American Championships 02:45:47
Mcnaughton Lorna 2023 Glasgow 02:45:59
Kemp Gracey 2024 Dublin 02:45:51
Nasser Dana 2024 Chicago Navy Pier 02:45:50

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Washington - North American Championships 02:28:28

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