Dive into this athlete’s performance at 2024 Singapore 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 1000 similar athletes.
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.
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.
This section showcases the entire Cosgrove Hayley'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 Cosgrove Hayley's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Cosgrove Hayley'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.
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 Cosgrove Hayley'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 05:33. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:41 | 47:25 to 43:44 | 66.4% |
| Sled Pull | 00:56 | 06:02 to 05:06 | 16.8% |
| Farmers Carry | 00:22 | 02:25 to 02:03 | 6.6% |
| Burpees Broad Jump | 00:18 | 05:44 to 05:26 | 5.4% |
| Rowing | 00:16 | 05:28 to 05:12 | 4.8% |
| Ski Erg | 00:00 | 04:51 to 04:51 | 0.0% |
| Sled Push | 00:00 | 01:59 to 01:59 | 0.0% |
| Sandbag Lunges | 00:00 | 04:09 to 04:09 | 0.0% |
| Wall Balls | 00:00 | 03:58 to 03:58 | 0.0% |
| Cosgrove Hayley | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 05:01 -00:21 | 00:00 +00:00 |
| Ski Erg | 04:51 | 04:40 | 05:03 -00:12 | 05:01 -00:21 |
| Running 2 | 05:22 | 09:31 | 05:19 +00:03 | 10:04 -00:33 |
| Sled Push | 01:59 | 14:53 | 02:38 -00:39 | 15:23 -00:30 |
| Running 3 | 05:55 | 16:52 | 05:36 +00:19 | 18:01 -01:09 |
| Sled Pull | 06:02 | 22:47 | 05:30 +00:32 | 23:37 -00:50 |
| Running 4 | 05:56 | 28:49 | 05:39 +00:17 | 29:07 -00:18 |
| Burpees Broad Jump | 05:44 | 34:45 | 05:48 -00:04 | 34:46 -00:01 |
| Running 5 | 06:04 | 40:29 | 05:46 +00:18 | 40:34 -00:05 |
| Rowing | 05:28 | 46:33 | 05:18 +00:10 | 46:20 +00:13 |
| Running 6 | 06:06 | 52:01 | 05:40 +00:26 | 51:38 +00:23 |
| Farmers Carry | 02:25 | 58:07 | 02:11 +00:14 | 57:18 +00:49 |
| Running 7 | 06:07 | 01:00:32 | 05:38 +00:29 | 59:29 +01:03 |
| Sandbag Lunges | 04:09 | 01:06:39 | 04:35 -00:26 | 01:05:07 +01:32 |
| Running 8 | 07:18 | 01:10:48 | 06:02 +01:16 | 01:09:42 +01:06 |
| Wall Balls | 03:58 | 01:18:06 | 04:44 -00:46 | 01:15:44 +02:22 |
| Roxzone | 05:07 | 01:27:02 | 06:34 -01:27 | 01:27:02 |
Hayley Cosgrove delivered a commendable performance in the 2024 Singapore Hyrox race, ranking 48th overall and 13th in her age group. Her overall time placed her in the top 4% of all participants, showcasing her competitive edge. However, her total running time was 2:13 slower than the average, indicating that running is a segment with potential for improvement. Her race strategy showed a fast start, as seen in her first running segment, but a gradual slowing down in subsequent segments. This suggests a need for more consistent pacing throughout the event. Hayley's performance highlights her strength in exercises like the Sled Push and Sandbag Lunges, indicating a balanced profile with a slight edge towards strength over running.
Hayley's total running time was slower than average, indicating a need for improvement in endurance and pace consistency. She can benefit from interval training, such as 400m repeats at a faster pace with short resting periods, to build speed and endurance. Incorporating fartlek runs can also help improve her ability to adjust pace during the race.
With the sled pull being 30 seconds slower than average, focus on developing upper body and core strength. Exercises like seated rows, lat pull-downs, and plank variations can enhance the required muscle groups. Practicing sled pulls with varying resistance levels can simulate race conditions and improve efficiency.
The significant slowdown in the last running segment suggests fatigue management is crucial. Incorporate longer distance runs to build endurance, and practice negative splits where the second half of a run is faster than the first. This will help maintain a strong finish even when fatigued.
Improving grip and shoulder stability will enhance performance in this segment. Exercises such as farmers walks with varied weights and distances, as well as kettlebell carries, will strengthen the necessary muscles and improve technique.
Improving rowing efficiency can shave off crucial seconds. Focus on technique, ensuring a strong drive with the legs and a smooth recovery. Incorporate ergometer drills focusing on stroke rate and power output to enhance rowing efficiency.
Implement a more conservative start to conserve energy for later segments. Begin at a sustainable pace and gradually increase speed, especially in running segments.
Practice quick transitions between exercises to minimize time lost. This includes rehearsing equipment setups and focusing on breathing techniques to recover faster between segments.
Incorporate training that simulates running after intense exercises, such as alternating between high-intensity exercises and running. This will improve the ability to recover and maintain speed during the race.
| Similar Athletes | |||
|---|---|---|---|
| Alexandra Carry | 2024 Maastricht | 01:26:51 | |
| Holgeth Frances | 2024 Sports Direct HYROX London | 01:27:05 | |
| Stone Elissah | 2024 Melbourne | 01:27:14 | |
| Terlau Marina | 2023 Hannover | 01:27:29 | |
| Sanchez Christina | 2023 Chicago - North American Open Championship | 01:26:40 | |
| Melega Paola | 2024 Rimini | 01:26:56 | |
| Parsnow Shawna | 2023 New York | 01:26:50 | |
| O'Sullivan Jennifer | 2024 Frankfurt | 01:26:37 | |
| Jackson Susannah | 2024 Poznan | 01:26:32 | |
| Verdonck Tessa | 2022 Amsterdam | 01:27:26 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
