Rachel Thompson, Amy Gillen Hyrox Result

Dive into this athlete’s performance at 2023 Dublin 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.

Compare With Another Athlete

Performance Highlights

IRL Flag Rachel Thompson IRL Flag Amy Gillen Women 16-29 #170036 01:26:07 47th in AG | Top 43.9% 141st | Top 40.1%
+04:23
54:01
Run Total
+00:33
06:45
Avg. Lap
+01:16
06:47
Best Lap
-04:08
24:53
Workout Total
-00:31
03:06
Avg. Workout
-00:11
07:18
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 Doubles Women

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Doubles Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Doubles Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Doubles Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

Percentile based on all the athletes who competed in Hyrox Doubles 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 his 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 performance we identified a possible improvement of 05:17. Check the detail of the improvement plan below.

05:17 Potential Improvement 100.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Women
Splits Potential Improvement Focus During Training
Run Total 05:17 (From 54:01 to 48:44) 100.0%
Ski Erg 00:00 (From 04:33 to 04:33) 0.0%
Sled Push 00:00 (From 01:31 to 01:31) 0.0%
Sled Pull 00:00 (From 03:18 to 03:18) 0.0%
BBJ 00:00 (From 03:31 to 03:31) 0.0%
Rowing 00:00 (From 04:37 to 04:37) 0.0%
Farmers Carry 00:00 (From 01:43 to 01:43) 0.0%
Sandbag Lunges 00:00 (From 02:47 to 02:47) 0.0%
Wall Balls 00:00 (From 02:53 to 02:53) 0.0%

Splits Time

Rachel Thompson, Amy Gillen Perfect Race
Splits Total Average Total
Running 1 04:10 00:00 05:44 -01:34 00:00 +00:00
Ski Erg 04:33 04:10 04:42 -00:09 05:44 -01:34
Running 2 07:01 08:43 05:57 +01:04 10:26 -01:43
Sled Push 01:31 15:44 01:47 -00:16 16:23 -00:39
Running 3 07:11 17:15 06:13 +00:58 18:10 -00:55
Sled Pull 03:18 24:26 04:11 -00:53 24:23 +00:03
Running 4 07:07 27:44 06:15 +00:52 28:34 -00:50
Burpees Broad Jump 03:31 34:51 04:04 -00:33 34:49 +00:02
Running 5 07:21 38:22 06:21 +01:00 38:53 -00:31
Rowing 04:37 45:43 05:07 -00:30 45:14 +00:29
Running 6 07:21 50:20 06:18 +01:03 50:21 -00:01
Farmers Carry 01:43 57:41 01:51 -00:08 56:39 +01:02
Running 7 07:05 59:24 06:18 +00:47 58:30 +00:54
Sandbag Lunges 02:47 01:06:29 03:38 -00:51 01:04:48 +01:41
Running 8 06:47 01:09:16 06:31 +00:16 01:08:26 +00:50
Wall Balls 02:53 01:16:03 03:41 -00:48 01:14:57 +01:06
Roxzone 07:18 01:26:07 07:29 -00:11 01:26:07
Based on 1000 athletes with similar finish time in Hyrox Doubles Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rachel and Amy, you both put in a commendable effort at the 2023 Dublin Hyrox event! Finishing with an overall time of 01:26:07 places you in the top 40% of 352 athletes, which is a significant achievement. Your rank of 47 in the age group is also impressive, showing that you are competitive in your division. đŸ’Ș

Now, let’s break down the performance. Your pacing strategy seems to have been a mixed bag. You started with a strong Running 1 at 00:04:10, which was significantly faster than average, showing great energy and confidence. However, this fast start may have led to a slower pace in later running segments, particularly Running 2 through Running 6, which were all slower than the average. This indicates a potential drop in stamina or pacing strategy. Given your total running time of 00:54:01, which is 4:23 slower than average, it appears you may have a hybrid profile leaning more towards strength than running. Time to balance that out!đŸƒâ€â™€ïž

Segments to Improve:

Here are the segments where you could really tighten your game and boost your overall performance:

  • Running 2 (00:07:01) - 1:04 slower than average (87th Percentile)
  • Running 3 (00:07:11) - 57 seconds slower than average (83rd Percentile)
  • Running 5 (00:07:21) - 1:00 slower than average (81st Percentile)
  • Running 6 (00:07:21) - 1:03 slower than average (82nd Percentile)

To improve these segments, consider the following strategies:

  • Interval Training: Incorporate high-intensity interval training (HIIT) into your running regimen. For example, run 400m at a fast pace followed by 200m of recovery. Repeat this 6-8 times. This will help build speed and improve your aerobic threshold.
  • Long Runs: Dedicate one day a week to a longer run at a steady pace – aim for 8-10 km. This will help increase your endurance and make those later segments feel less daunting.
  • Transition Drills: Since you experienced slower transitions (Roxzone: 00:07:18, only slightly better than average), practice quick transitions between exercises. Set up a mini-Hyrox in your training, where you move quickly from one exercise to the next to simulate the race day experience. Focus on minimizing rest and maximizing efficiency.
  • Strength Training for Legs: Incorporate squats, deadlifts, and lunges in your routine to build leg strength, which directly impacts your running efficiency. Strong legs mean better running performance – just don’t turn into a tree with roots that can’t move! 🌳
  • Running Form Correction: Work on your running form. Consider video analysis or feedback from a coach to identify any inefficiencies in your stride or posture that could be costing you time.
Race Strategies:

Here are some strategies to implement in your next race:

  • Controlled Start: Aim for a more controlled start. Don't let that adrenaline push you too fast. Settle into your pace, especially in the first two runs. Think of it as a marathon, not a sprint! đŸƒâ€â™€ïžđŸ’š
  • Fueling Strategy: Ensure you are properly fueled pre-race and consider quick mid-race snacks that won’t weigh you down. Hydration is key, but don’t drown yourself swimming in water either!
  • Positive Self-Talk: Use positive affirmations during the race to keep your mindset strong. Remember, “You are your only limit.” Channel your inner Goggins and embrace the discomfort!
  • Team Synergy: Since you’re in a doubles category, communicate with each other during the race. Support each other with encouragement and strategy, especially during the running segments.
Conclusion:

Rachel and Amy, you both showed tremendous potential and grit on race day. Remember, every race is a learning experience, and the only way to go is up! Focus on those areas of improvement, embrace the grind, and keep your spirits high. As Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in your training, the more freedom you’ll have on race day to perform at your best. đŸ’„

And remember, if you ever feel like quitting, just think about why you started. You've got this! Now, let’s get back to training and crush those weaknesses! The Rox-Coach is here to keep you motivated! 🏆

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 Doubles Women
Similar Athletes
Eva Maria Oberhofer, Carolin Karn 2024 Karlsruhe 01:25:39
Madison Boster, Shannon Ellison 2025 Las Vegas 01:25:57
Marit Krohn, Sabine Kurz 2018 Hamburg 01:25:55
Donna Torto, Christina Gilmore 2024 Washington D.C. 01:26:36
Karen Mamane, Julie Tillault 2025 Toulouse 01:25:49
Sally Towers, Kirsty Mars 2024 Birmingham 01:26:01
Jasmin Ehrler, Katharina Hirsch 2024 Frankfurt 01:25:43
Rachel Wood, Poppy Sheldon 2024 London 01:26:35
Chantal Wezendonk, Nancy Geurtsen De Haas 2024 Amsterdam 01:26:34
Arlem Aassass, Katerina Horelkova 2025 Toulouse 01:26:21
Other Results from this athlete
2025 Maastricht Rachel Thompson, Philip Dutoy 01:08:07
2025 Las Vegas Rachel Thompson 01:35:35
2023 London Rachel Thompson, Shane Carrett, Sean Laidlaw, Lily Byrne 01:14:05
2023 London Rachel Thompson, Ellis Henry 01:47:53

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download