Dive into this athlete’s performance at 2024 Manchester 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
610 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 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 610 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 610 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Copeland Nina'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 Copeland Nina'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 610 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 Copeland Nina'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 Copeland Nina'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
08:24.
Check the detail of the improvement plan below.
Based on 610 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Nina Copeland showcased an exceptional performance at the 2024 Manchester HYROX Race. Her overall rank of 238 places her in the top 15% of all athletes, and she ranks in the top 27% of her age group of 16-24. This is an impressive result, especially considering the highly competitive nature of the event.
Her total running time was slower than average, suggesting a stronger aptitude for strength exercises than running. This is further supported by her faster-than-average times in strength-focused exercises, such as the sled pull, burpees broad jump, rowing, farmers carry, and sandbag lunges.
Additionally, her roxzone time was significantly faster than average, indicating efficient transition times and satisfactory overall fitness. However, the pacing throughout the race suggests that she started too fast, as her first running segment was significantly faster than average but slowed down in subsequent running segments.
Segments to Improve:
Running: Given that her total running time was slower than average, improving running endurance and speed should be a key focus. Incorporating interval training into her routine, alternating between high and low intensity running, can help improve her speed. Long, slow runs can help build endurance. Additionally, hill running can strengthen the leg muscles, leading to improved running performance.
Wall Balls: The wall ball segment had a slower-than-average time. This suggests that improving lower body strength and cardiorespiratory fitness could be beneficial. Squats, lunges, and step-ups could help increase lower body strength. High-intensity interval training (HIIT) could improve cardiorespiratory fitness.
Sled Push: The sled push time was slightly slower than average. Strength training, particularly targeting the legs and core, could improve performance in this area. Weightlifting exercises such as squats, deadlifts, and lunges could be particularly beneficial.
Race Strategies:
Considering Nina's performance, the following strategies could be implemented:
Pacing: Rather than starting out fast and slowing down, maintaining a steady pace throughout the race could help conserve energy and improve overall time. Practicing pacing during training runs can help build awareness of her optimal pace.
Transition Time: Although Nina's roxzone time was faster than average, always looking for ways to make transitions more efficient could save valuable seconds. This could involve practicing transitions during training to make them more automatic and less mentally taxing on race day.
Strength Training Emphasis: Given that her strength-focused exercises times were generally faster than average, continuing to emphasize strength training in her routine could help improve her overall time. This could involve adding more weightlifting sessions to her training schedule, or incorporating more compound movements that target multiple muscle groups at once.