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Izzy Agnew, Anna Murphy
Hyrox Result
Dive into this athlete’s performance at 2024 Katowice 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.
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
05:25.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Agnew Izzy and Murphy Anna, congrats on completing the 2024 Katowice Hyrox Doubles! Finishing with an overall time of 01:35:00 puts you in the top 75% of your competitors—pretty solid, especially when you consider the grit it takes to compete in Hyrox. Your pacing strategy was initially on point; that first run lap shows your potential as a strong runner. However, we need to address how the wheels started to wobble in the later stages of your race, particularly in Running 3 and Running 4, where you experienced a significant slowdown. This indicates that while you have a runner's profile, there’s room to enhance your endurance for those longer segments. Remember, "It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward." – Rocky Balboa 💪
Segments to Improve:
Let's focus on the segments that need the most attention to elevate your performance:
Running 3 (00:08:59, 97 Percentile Rank): This segment really dragged your overall time down. It's crucial to build endurance and manage fatigue better. Incorporate long-distance runs at a conversational pace to build stamina, and consider interval training to improve speed. A 4x800m run at 5K pace with 2 minutes rest in between can teach your body to recover while running.
Running 4 (00:09:08, 98 Percentile Rank): Similar to Running 3, this segment shows a significant drop-off. Focus on your pacing. It’s easy to go out too fast, but you need to find a rhythm that you can sustain. Try tempo runs at 75-85% effort to improve your lactate threshold. This will help you maintain a steady pace over longer distances.
Burpees Broad Jump (00:05:19, 85 Percentile Rank): This is a demanding exercise that requires both strength and coordination. To improve, practice your burpees with a focus on explosive jumps. Incorporate plyometric drills, such as box jumps, to enhance your power and explosiveness. Aim for sets of 10 burpees followed by 10 box jumps to build that efficiency.
Roxzone (00:07:38, 56 Percentile Rank): Your transition times indicate you might be resting too long between exercises. Work on your transitions in training by setting a timer and practicing moving from one exercise to the next with minimal rest. Use a stopwatch to track and challenge yourself to improve each week.
Race Strategies:
Here's how you can refine your race strategies for better performance:
Pacing Strategy: Start strong but not at max. Aim for a steady pace that allows you to maintain energy for the later runs. A good rule is to stick to 70% effort in the first half and increase to 80% in the second half if you feel good.
Nutrition & Hydration: Ensure you’re fueling properly pre-race and during the event. Consuming a mix of carbs and protein before the race can help sustain your energy, and consider bringing a hydration solution to keep you topped off.
Communication: As a doubles team, keep communication open during the race. If one of you is struggling, the other can adjust their pace or effort to support. Remember, teamwork makes the dream work! (And yes, that includes sharing that last sip of water.)
Visualize Success: Before the race, visualize each segment. Picture yourself moving smoothly from one exercise to the next, and imagine how you’ll feel crossing that finish line. This mental preparation can give you a boost when it matters most.
Conclusion:
Agnew Izzy and Murphy Anna, you’ve already laid a fantastic foundation with your performance. Remember, every great athlete was once a beginner who refused to give up. Keep pushing those limits, and embrace the grind. “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. Now, go back to training with some fire in your belly! And hey, if you’re ever in doubt, just remember: even the best athletes were once just trying to figure out how to do a burpee without feeling like they were doing a belly flop. 💥🏆
This is Rox-Coach, reminding you to stay strong and keep moving forward! Let's crush the next one together!
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