Dive into this athlete’s performance at 2024 Washington - North American Championships 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
974 similar athletes.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 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 974 athletes with similar finish time in Hyrox 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 974 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Ward Shelby'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 Ward Shelby'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 974 athletes with similar finish time in Hyrox 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 Ward Shelby'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 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 Ward Shelby'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
00:43.
Check the detail of the improvement plan below.
Based on 974 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Shelby Ward's performance in the 2024 Washington - North American Championships places her solidly within the top quarter of her age group and overall, underscoring her competitive edge and dedication to the sport. With an overall time of 01:39:23, she has demonstrated a strong capacity for endurance and speed. Notably, her total running time was significantly faster than average, highlighting her proficiency as a runner. This suggests that Shelby has a runner’s profile, excelling in speed and endurance on the track. However, the analysis indicates pacing inconsistencies, with Shelby starting strong but slowing in later running segments, suggesting a potential area for strategic improvement. Furthermore, her performance in the Roxzone was exceptionally efficient, indicating minimal transition time between exercises and showcasing her excellent overall fitness and transition speed.
Segments to Improve:
Sandbag Lunges: Shelby's performance in the sandbag lunges was slightly slower than average. To improve, she should incorporate more functional strength training focusing on lower body power and endurance. Specific exercises like weighted step-ups, Bulgarian split squats, and regular lunges with increasing weight can enhance her performance. Additionally, practicing lunges with uneven weights could simulate the instability of sandbag lunges and improve her core stability and balance.
Ski Erg: Falling behind in the Ski Erg suggests a need for better upper body endurance and technique refinement. Interval training on the Ski Erg, focusing on high-intensity bursts followed by short recovery periods, can improve cardiovascular endurance and power output. Technique drills emphasizing double poling power and rhythm can also enhance efficiency.
Sled Push: A slightly slower time in the sled push indicates room for improvement in lower body strength and power. Incorporating heavy sled drags and pushes into her routine, focusing on explosive starts and consistent speed, can help. Exercises like heavy squats, deadlifts, and leg presses will also build the necessary strength to improve her sled push performance.
Including compromised running scenarios post these specific exercises in training sessions can help simulate race conditions, allowing Shelby to adapt her running pace post-strength exercises and improve overall race pacing.
Race Strategies:
Even Pacing: Given Shelby's tendency to start fast, working on a more even pacing strategy could conserve energy for consistent performance throughout the race. Interval training with a focus on maintaining consistent lap times can help develop a more sustainable pace.
Transition Efficiency: While Shelby’s Roxzone time is impressive, continuous improvement in transition efficiency can shave off precious seconds. Practicing quick transitions between running and strength exercises in training can further enhance her performance.
Strength-Endurance Balance: Shelby should aim to balance her evident running prowess with increased strength, particularly in identified weaker segments. Tailoring her training to include back-to-back sessions of strength work followed by running can condition her body to maintain running efficiency even after demanding strength exercises.
Mental Preparation: Mental resilience plays a crucial role in endurance sports. Incorporating mental toughness drills, like visualization techniques and positive self-talk, especially during challenging segments of her training, can prepare Shelby for the psychological demands of race day.
By focusing on these targeted improvements and strategies, Shelby Ward is well-positioned to enhance her performance in future HYROX races, leveraging her strengths and addressing areas of improvement for an even more competitive edge.
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 Women
