Moloney Sarah
Hyrox Result
Dive into this athlete’s performance at 2024 Poznan 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
134 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 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 134 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 134 athletes with similar finish time in Hyrox Pro Women
Pacing Quality
This section showcases the entire Moloney Sarah'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 Moloney Sarah'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 134 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 Moloney Sarah'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 Moloney Sarah'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
03:27.
Check the detail of the improvement plan below.
01:12
Potential Improvement
34.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sarah Moloney's overall performance shows her as an exceptional athlete, particularly in the running segments and sled push category of the Hyrox race. This is evident in her overall time of 01:37:16 and total running time of 00:43:17, which was 02:32 faster than average. Her best running lap was also impressive at 00:04:44. This indicates that Sarah is a strong runner, outperforming in most running segments.
However, her performance in the transitional Roxzone segment was slower than average, indicating that she may have taken longer rest periods or had slower transitions between exercise zones. This suggests that while Sarah has a strong running profile, she needs to focus on improving her overall fitness and transition times to decrease her Roxzone times.
From the splits, it is also clear that Sarah started the race slower than average during Running 1 but improved her pace significantly from Running 2 onwards. This could mean that she was conserving her energy at the start or took some time to find her pace.
Segments to Improve:
- Roxzone: Sarah's Roxzone time was 01:32 slower than average. To improve this, Sarah should focus on enhancing her stamina and speed during transitions. High-intensity interval training (HIIT) exercises could be beneficial. These include exercises like burpees, kettlebell swings, and jump squats which can help improve overall fitness and transition times.
- Burpees Broad Jump: Sarah's time in this segment was 01:12 slower than average. She could improve in this area by incorporating plyometric exercises such as box jumps, jump lunges, and jump squats. These exercises can increase power, which is crucial for broad jumps. More burpees in her routine can also help her improve this segment.
- Rowing: Sarah was 00:40 slower than average in the rowing segment. To enhance her rowing performance, she could include more rowing drills in her training. Activities like power strokes and pause drills can help improve rowing technique and power.
- Farmers Carry: Sarah was 00:16 slower than average in the Farmers Carry. Weighted carries like the farmer's walk and suitcase carries can help improve grip strength and core stability, leading to better performance in this segment.
- Sandbag Lunges and Wall Balls: Sarah could improve her Sandbag Lunges and Wall Ball times by incorporating more strength training into her routine, specifically targeting her lower body and core. Squats, lunges, and wall ball drills can help improve these areas.
Race Strategies:
Going forward, Sarah should consider pacing herself more efficiently from the start of the race. While it's important to conserve energy for later stages, starting too slow can affect overall time. A steady, manageable pace from the start could lead to better performance.
Additionally, Sarah should focus on improving her transitions between exercise stations. This could involve practicing quick transitions during training and developing a mental strategy to stay focused and minimize rest periods during the race.
Lastly, incorporating more strength training into her routine can help balance her running prowess and improve her performance in strength-oriented segments. This could involve a mix of weightlifting, bodyweight exercises, and functional training.
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 Pro Women
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