Dive into this athlete’s performance at 2024 Sydney 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
610 similar athletes.
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 610 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 610 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Hynes Jennifer'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 Hynes Jennifer'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 610 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 Hynes Jennifer'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 Hynes Jennifer'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
07:08.
Check the detail of the improvement plan below.
Based on 610 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jennifer Hynes delivered an impressive performance in the 2024 Sydney HYROX race, securing an overall rank of 30th out of 1059 athletes, placing her in the top 2%. Within her age group (35-39), she ranked 8th out of 185, placing her in the top 4%. Her total running time was 36:33, which is 3:15 faster than the average, indicating a strong runner profile. Her initial pacing was aggressive, evident from the first four running segments being significantly faster than average, suggesting a well-executed start. However, her performance in strength-based events, particularly the sled pull and rowing, highlighted areas needing improvement.
Segments to Improve
Sled Pull (00:06:12) - 97 Percentile Rank: This segment was 1:34 slower than average, indicating a need for enhanced strength and technique. Suggested Training:
Incorporate sled drag exercises into training to build specific strength.
Focus on posterior chain exercises like deadlifts and bent-over rows to improve pulling power.
Practice high-intensity interval training (HIIT) to increase endurance under load.
Rowing (00:06:01) - 100 Percentile Rank: This was 1:01 slower than average. Suggested Training:
Include rowing workouts focusing on technique and consistency, such as pyramid intervals.
Work on core strength and stability through exercises like planks and Russian twists.
Monitor stroke rate and power output to ensure efficient energy use.
Burpees Broad Jump (00:04:55) - 68 Percentile Rank: Slower by 23 seconds than average. Suggested Training:
Enhance explosive power with box jumps and plyometric drills.
Focus on improving shoulder endurance through push-up variations.
Practice active recovery techniques to maintain consistency in movement.
Strengthen leg muscles with weighted lunges and split squats.
Incorporate balance and stability drills for improved performance under fatigue.
Focus on core strength to maintain posture during lunges.
Race Strategies
Transition Efficiency: Although roxzone time was faster than average, continued focus on quick transitions between exercises can further improve overall time. Practice simulated race scenarios focusing on swift equipment changes and movement transitions.
Pacing Strategy: Given her strong running capability, maintaining a steady pace throughout the race will be crucial. Avoid starting too fast to conserve energy for strength-based exercises.
Compromised Running Training: Incorporate runs following strength workouts to simulate race fatigue conditions. This will help in maintaining a strong running performance post-exercise zones.