Hynes Jennifer Hyrox Result

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.

Performance Highlights

IRL IRL Flag Women 35-39 #174016 01:15:15 8th in AG | Top 13.8% 30th | Top 8.3%
-02:46
36:33
Run Total
-00:21
04:34
Avg. Lap
-00:02
04:18
Best Lap
+03:48
34:34
Workout Total
+00:29
04:19
Avg. Workout
-00:53
04:13
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 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.

02:11 Potential Improvement 30.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 02:11 06:12 to 04:01 30.6%
Rowing 01:13 06:01 to 04:48 17.1%
Burpees Broad Jump 00:56 04:55 to 03:59 13.1%
Sandbag Lunges 00:43 04:07 to 03:24 10.0%
Wall Balls 00:39 03:44 to 03:05 9.1%
Farmers Carry 00:33 02:15 to 01:42 7.7%
Sled Push 00:29 02:21 to 01:52 6.8%
Ski Erg 00:24 04:59 to 04:35 5.6%
Run Total 00:00 36:33 to 36:33 0.0%

Splits Time

Hynes Jennifer Perfect Race
Splits Total Average Total
Running 1 03:24 00:00 04:27 -01:03 00:00 +00:00
Ski Erg 04:59 03:24 04:47 +00:12 04:27 -01:03
Running 2 04:18 08:23 04:44 -00:26 09:14 -00:51
Sled Push 02:21 12:41 02:19 +00:02 13:58 -01:17
Running 3 04:39 15:02 04:58 -00:19 16:17 -01:15
Sled Pull 06:12 19:41 04:38 +01:34 21:15 -01:34
Running 4 04:37 25:53 04:58 -00:21 25:53 +00:00
Burpees Broad Jump 04:55 30:30 04:34 +00:21 30:51 -00:21
Running 5 04:46 35:25 05:04 -00:18 35:25 +00:00
Rowing 06:01 40:11 05:00 +01:01 40:29 -00:18
Running 6 04:43 46:12 05:00 -00:17 45:29 +00:43
Farmers Carry 02:15 50:55 01:56 +00:19 50:29 +00:26
Running 7 04:44 53:10 04:58 -00:14 52:25 +00:45
Sandbag Lunges 04:07 57:54 03:46 +00:21 57:23 +00:31
Running 8 05:26 01:02:01 05:14 +00:12 01:01:09 +00:52
Wall Balls 03:44 01:07:27 03:46 -00:02 01:06:23 +01:04
Roxzone 04:13 01:15:15 05:06 -00:53 01:15:15
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.
  • Wall Balls (00:03:44) - 70 Percentile Rank: 16 seconds slower than average. Suggested Training:
    • Improve squat mechanics and endurance with high-repetition squat sets.
    • Practice wall ball drills focusing on accurate target hits to enhance efficiency.
    • Incorporate medicine ball slams to improve explosive strength.
  • Sandbag Lunges (00:04:07) - 77 Percentile Rank: Slower by 20 seconds. Suggested Training:
    • 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.
Similar Athletes
Höft Anja 2021 Stuttgart 01:15:04
Hafer Jessie 2023 Chicago 01:15:16
Quinke Loreen 2024 Berlin 01:15:11
Tebbatt Grace 2024 Melbourne 01:15:26
Bidewell AtlantaJoy 2024 Sydney 01:15:41
Lignano Giorgia 2023 Milan 01:15:21
Veltink Brenda 2024 Amsterdam 01:14:52
Khwanjaipanich Varachaya 2024 Hong Kong 01:14:52
Eedens Lonneke 2024 Maastricht 01:15:14
Forst Benita 2023 Köln 01:14:53

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