Dougan Kara Hyrox Result

Dive into this athlete’s performance at 2024 Perth 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 741 similar athletes.

Performance Highlights

AUS AUS Flag Women 25-29 #165011 01:16:19 6th in AG | Top 15.4% 23rd | Top 10.5%
-01:50
37:43
Run Total
-00:13
04:43
Avg. Lap
+00:13
04:36
Best Lap
+00:27
31:51
Workout Total
+00:03
03:58
Avg. Workout
+01:31
06:51
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 741 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 741 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Dougan Kara'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 Dougan Kara'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 741 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 Dougan Kara'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 Dougan Kara'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 03:45. Check the detail of the improvement plan below.

00:54 Potential Improvement 24.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 00:54 04:26 to 03:32 24.0%
Sled Pull 00:52 05:01 to 04:09 23.1%
Burpees Broad Jump 00:47 04:57 to 04:10 20.9%
Sled Push 00:37 02:34 to 01:57 16.4%
Farmers Carry 00:21 02:06 to 01:45 9.3%
Rowing 00:08 04:59 to 04:51 3.6%
Ski Erg 00:06 04:44 to 04:38 2.7%
Wall Balls 00:00 03:04 to 03:04 0.0%
Run Total 00:00 37:43 to 37:43 0.0%

Splits Time

Dougan Kara Perfect Race
Splits Total Average Total
Running 1 04:44 00:00 04:28 +00:16 00:00 +00:00
Ski Erg 04:44 04:44 04:49 -00:05 04:28 +00:16
Running 2 04:41 09:28 04:45 -00:04 09:17 +00:11
Sled Push 02:34 14:09 02:23 +00:11 14:02 +00:07
Running 3 04:47 16:43 04:59 -00:12 16:25 +00:18
Sled Pull 05:01 21:30 04:42 +00:19 21:24 +00:06
Running 4 04:43 26:31 04:59 -00:16 26:06 +00:25
Burpees Broad Jump 04:57 31:14 04:44 +00:13 31:05 +00:09
Running 5 04:50 36:11 05:05 -00:15 35:49 +00:22
Rowing 04:59 41:01 05:03 -00:04 40:54 +00:07
Running 6 04:41 46:00 05:01 -00:20 45:57 +00:03
Farmers Carry 02:06 50:41 01:58 +00:08 50:58 -00:17
Running 7 04:36 52:47 05:01 -00:25 52:56 -00:09
Sandbag Lunges 04:26 57:23 03:52 +00:34 57:57 -00:34
Running 8 04:44 01:01:49 05:17 -00:33 01:01:49 +00:00
Wall Balls 03:04 01:06:33 03:53 -00:49 01:07:06 -00:33
Roxzone 06:51 01:16:19 05:20 +01:31 01:16:19
Based on 741 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Kara Dougan delivered an impressive performance at the 2024 Perth Hyrox race, securing an overall rank of 23rd out of 688 athletes, and 6th in her age group, which places her in the top 4% of her peers. Her total running time was particularly strong, at 2:24 faster than the average, indicating a strong running profile. However, a slower start in the first running segment suggests room for better pacing strategies. Her performance in strength-based events was less consistent, highlighting an area for potential improvement to balance her athlete profile further.

Segments to Improve

  • Roxzone: Kara's time in the Roxzone was significantly slower than average, suggesting she took longer transitions. To improve:
    • Practice quick transitions: Include specific transition drills in training, such as moving swiftly between exercises with minimal rest.
    • Aerobic conditioning: Enhance overall fitness with high-intensity interval training (HIIT) to improve cardiovascular efficiency and reduce recovery time.
  • Sandbag Lunges: This segment was notably slower than average. Kara should focus on:
    • Strength and endurance training: Incorporate sandbag exercises into workouts, emphasizing lunges, squats, and carries to build leg strength and endurance.
    • Form correction: Ensure proper lunge form to maximize efficiency; this includes keeping the back straight and the core engaged.
  • Burpees Broad Jump: Kara lost time here, suggesting a need for:
    • Plyometric training: Include burpee variations in workouts to improve explosive power and efficiency.
    • Technique focus: Work on jump techniques, ensuring proper landing mechanics to prevent fatigue.
  • Sled Push and Pull: Both segments were slower than average, indicating:
    • Resistance training: Regularly incorporate sled push and pull exercises with progressive overload to build strength and endurance.
    • Form and technique: Focus on using the entire body for these movements, maintaining a low center of gravity and powerful leg drive.

Race Strategies

  • Pacing Strategy: Start the race with a controlled pace to avoid early fatigue, gradually increasing speed as the race progresses.
  • Efficient Transitions: Minimize time spent in the Roxzone by practicing swift and decisive transitions during training.
  • Compromised Running: Integrate compromised running drills post-exercises like sled push/pull and sandbag lunges to simulate race conditions and improve recovery.

By focusing on these targeted improvements and implementing strategic race-day tactics, Kara can enhance her performance and potentially achieve even higher rankings in future Hyrox races.

Similar Athletes
Rodríguez Sánchez Mónica 2023 Barcelona 01:16:29
Snoodyk Katy 2022 London 01:16:05
Ritter Nicole 2018 Hamburg 01:16:07
Huhn Ashley 2021 New York 01:16:21
Pilgrim Jessica 2024 Malaga 01:16:41
Gerritsen Nancy 2024 Rotterdam 01:16:10
Price Hayley 2022 Manchester 01:16:01
Kruger Pascale 2024 Cape Town 01:15:54
Esnard Lou 2023 Maastricht European Championships 01:15:49
Rosello Skeppe Nadia 2022 Madrid 01:16:23

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