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
273 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 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 273 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 273 athletes with similar finish time in Hyrox Pro Women
Pacing Quality
This section showcases the entire Mc Loone Amanda'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 Mc Loone Amanda'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 273 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 Mc Loone Amanda'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 Mc Loone Amanda'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
05:28.
Check the detail of the improvement plan below.
Based on 273 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Amanda Mc Loone delivered a strong performance at the 2024 Sydney Hyrox race, securing the 10th overall rank and 3rd in her age group, placing her in the top 5% of competitors. Her overall time was an impressive 01:19:28, although her total running time was 2:02 slower than average, indicating a potential area for improvement. Amanda's performance in strength-based exercises such as the Sled Push and Wall Balls was particularly commendable, indicating a strength-oriented profile. However, her running segments, particularly the latter ones, showed a consistent pattern of slower times, suggesting that her pacing strategy may have involved starting too fast. This suggests a need for improved endurance in running, especially following strength exercises.
Segments to Improve
Total Running Time: Amanda's total running time was slower than average, highlighting the need for increased running endurance. To improve, Amanda should incorporate interval training and long-distance runs into her routine. Training Strategy: Focus on tempo runs of 30-40 minutes at a pace just below race pace, and interval training with 400m repeats at a pace faster than race pace, with equal rest periods.
Sled Pull: With a time 37 seconds slower than average, improving grip strength and pulling technique can enhance performance. Training Strategy: Include exercises such as seated rope pulls, farmer's walks, and deadlifts to build pulling strength. Practice sled pulls with varied weights to improve technique and endurance.
Sandbag Lunges: Amanda was 33 seconds slower than average here. Improving core stability and leg strength is crucial. Training Strategy: Perform weighted lunges, Bulgarian split squats, and core exercises such as planks and Russian twists. Incorporate sandbag training to simulate race conditions.
Burpees Broad Jump: This segment was 18 seconds slower than average, suggesting a need for improved explosiveness and endurance. Training Strategy: Implement plyometric exercises such as box jumps and burpee variations into training. Practice high-rep burpee sets to build endurance.
Race Strategies
Pacing Strategy: To avoid starting too fast and losing time in later running segments, Amanda should aim for a more consistent pace throughout the race. Training with a focus on negative splits can help develop this pacing discipline.
Compromised Running: Practice running immediately after completing strength exercises to simulate race fatigue. This will help improve transition times and running endurance when muscles are fatigued.
Transition Efficiency: Although Amanda's Roxzone time was faster than average, further refinement in transitions can be gained by practicing rapid gear changes and minimizing rest time between stations.