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Kelly Mcintyre, Samantha Henriksen, Maya Lawliss, Monica Arteaga
Hyrox Result
Dive into this athleteâs performance at 2024 Chicago 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
16 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 Team Relay 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.
Itâs all about finding out if your running strategy matched your overall finish time!
Based on 16 athletes with similar finish time in Hyrox Team Relay 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 16 athletes with similar finish time in Hyrox Team Relay Women
Fast, slow, or steady?
Hereâs 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 perfectlyâguiding the way to a more balanced and dominant race strategy.
Based on 16 athletes with similar finish time in Hyrox Team Relay 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 thereâs 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 thereâs room to improve.
Youâll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are outâso the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Team Relay 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
04:44.
Check the detail of the improvement plan below.
Based on 16 athletes with similar finish time in Hyrox Team Relay Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Congratulations, Mcintyre Kelly, on an outstanding performance at the 2024 Chicago Hyrox Team Relay! You absolutely crushed it, finishing overall 1st in your category and landing in the top 4% out of 21 athletesâtalk about setting the bar high! With a total time of 01:07:28 and a total running time that outpaced the average by an impressive 3:32, itâs clear youâre more of a runner than a strength athlete. Your best running lap of 00:03:42 shows that you have the speed to keep up with the best of them. However, while your running prowess is commendable, your pacing can be improved. Starting off too fast in Running 1 might have cost you time in later segments. Remember, itâs a marathon, not a sprintâunless youâre sprinting, then itâs a sprint! đȘ
Segments to Improve:
Now, let's dig into the segments where you can level up your game:
Ski Erg (00:05:37): You were 53 seconds slower than average here. To improve, focus on building your endurance and strength on the Ski Erg. Incorporate intervals into your training, such as 30 seconds of all-out effort followed by 30 seconds of rest. Keep your core tight and use your legs to drive the motion, rather than just your arms.
Burpees Broad Jump (00:04:05): This segment saw you lagging behind the average by 27 seconds. Try incorporating burpee box jumps into your routine to combine strength and explosive power. Aim for 3 sets of 10 reps with a focus on maintaining a steady rhythm while minimizing your rest between sets.
Sandbag Lunges (00:03:47): You were 49 seconds slower than average here. Work on your lunge technique to ensure youâre maintaining proper form. Try weighted lunges and add in some single-leg exercises to build stability and strength. Consider performing walking lunges with a sandbag on your shoulders to replicate the race conditions.
Wall Balls (00:04:01): You were right at the average, but thereâs room to shave time. Focus on your squat depth and explosiveness during the throw. Practicing with a heavier ball for lower reps can build strength, and donât forget about your breathingâexhale as you throw to maximize power.
Roxzone (00:05:41): Slower than average by 2:24. Improving overall fitness and reducing transition times is key here. Work on your agility and quickness with drills like shuttle runs and cone sprints. Practicing quick transitions between exercises in training will help develop that muscle memory for race day. Remember, youâre not just running; youâre racing against the clock! đ
Race Strategies:
For your next race, consider the following strategies:
Pacing: Start a bit slower than what you think you can handle. Aim for a controlled pace in the first running segment to conserve energy for the later parts of the race. Remember, you canât win the race in the first mile, but you can lose it!
Hydration and Nutrition: Make sure to stay hydrated before and during the race. A well-fueled athlete is a successful athlete. Consider a small snack with quick carbs before the race to keep your energy levels high.
Transitions: Practice your transitions as they can make or break your race. Have a clear plan for what youâll do as you approach each station to minimize downtime. Think of it as a pit stopâevery second counts! đ
Focus on Form: Maintain proper form throughout each segment, especially when fatigue sets in. Keeping your technique sharp will help you perform better and prevent injuries.
Conclusion:
Mcintyre, youâve got the heart of a lion and the speed of a gazelle! Keep refining your strengths while focusing on those segments that need a little TLC. As David Goggins says, âYou are never done. You have to keep going.â Embrace the grind, stay committed to your training, and remember to have fun. Every workout is a step closer to greatness. And hey, if burpees were easy, theyâd be called âsitting downâ! Keep pushing your limits, and letâs get ready to crush the next race together! đ„
Believe in yourself and keep striving for that next level. Youâre unstoppable!
â The Rox-Coach
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 Team Relay Women