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Bronagh Sealey, Emer Scullion
Hyrox Result
Dive into this athlete’s performance at 2024 Milan 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
02:21.
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:
Sealey Bronagh and Scullion Emer, you both rocked the stage at the 2024 Milan Hyrox competition, finishing with an impressive overall time of 01:24:04, putting you in the top 34% of all athletes. That's no small feat! Your total running time of 00:47:08 was a solid 01:21 faster than average, indicating a strong running profile. However, there's room to enhance your strength segments. The pacing in the first running segment (00:06:47) was a bit slower than average, suggesting that you might have started the race with a little too much caution. Remember, it’s not a leisurely jog in the park—this is Hyrox! The best running lap of 00:04:40 shows you can crank it up when it counts! Now, let’s boost those strengths and tackle those weaknesses.
Segments to Improve:
Now, let’s dive into the segments where you can unleash your inner beast and turn those weaknesses into strengths:
Wall Balls: 00:04:42 (88 Percentile Rank)
This segment needs some serious love. Your time here was 01:07 slower than average, which is a big gap. To improve, focus on:
Technique: Ensure you're squatting low and using your legs to drive the ball. This isn’t just an upper body move; it’s a full-body workout!
Drills: Incorporate high-rep wall ball workouts into your training. Start with sets of 10-15 reps and gradually increase the volume.
Strength Training: Add squats (front or back) to your routine to build explosive leg power. Aim for 3 sets of 8-10 reps with a challenging weight.
Burpees Broad Jump: 00:04:33 (70 Percentile Rank)
This segment was 00:37 slower than average. Burpees should be your best friend, not a daunting enemy:
Form Correction: Focus on your jump technique. A powerful jump will help you cover more ground and save time.
Drills: Practice doing burpees with a broad jump at the end. Start with 5 rounds of 5 burpees followed by a broad jump. Increase reps as you get comfortable.
Conditioning: Incorporate Tabata-style workouts (20 seconds work, 10 seconds rest) focusing on burpees and jump squats to build endurance and explosiveness.
Race Strategies:
During the race, a few strategies can help you push through and improve your performance:
Pacing: Start strong but avoid a sprint from the get-go. Consider running the first segment at around 90% effort to find a sustainable pace, then gradually increase intensity through the later running segments.
Transitions: Now, the Roxzone is where you can really make up time! Work on being efficient with your transitions. Set up your gear strategically and practice quick changes between exercises.
Hydration and Fueling: Have a hydration strategy in place. A sip here and there during your runs can keep you fueled for the strength segments. Don’t let dehydration drag you down!
Conclusion:
Sealey and Emer, you’ve shown you have the heart and the grit to compete at a high level. Remember what David Goggins says: “You are stopping you, you are giving up instead of getting hard.” So, let’s get hard! With focused training on your wall balls and burpees, along with smarter pacing strategies, you can crush your next race. Keep pushing your limits, and don’t forget to enjoy the journey! 💪💥
It’s time to turn those weaknesses into strengths, and with your skills, you’ll be unstoppable. Let's go get that podium next time! 🏆
- 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 Doubles Women