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
710 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 710 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 710 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Gruzdova Marina'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 Gruzdova Marina'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 710 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 Gruzdova Marina'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 Gruzdova Marina'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
09:37.
Check the detail of the improvement plan below.
Based on 710 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Marina Gruzdova has put up an impressive performance in the 2024 Milan HYROX, finishing in the top 23% overall and top 17% in her age group (35-39). She has showcased her exceptional running capabilities, completing her total running time 08:09 faster than the average. Despite a slow start in Running 1, she quickly picked up the pace, consistently maintaining a faster-than-average speed in the following running segments. This suggests that she might have started a bit conservatively, but effectively managed her pacing throughout the race. Her remarkable running performance indicates a strong runner profile, suggesting the need to focus more on strength training to balance her overall fitness.
Segments to Improve
Wall Balls: This was Marina's most challenging segment, finishing in the 100th percentile and 04:12 slower than average. She should focus on improving her functional strength and endurance for this exercise. Wall ball drills, such as squat and press, can help improve her strength and technique. Also, incorporating high-intensity interval training (HIIT) sessions into her workout routine will increase her cardio-respiratory endurance.
Sled Pull: Another area of improvement is the Sled Pull, where Marina was 03:19 slower than average. This exercise requires good core strength and leg power. She could benefit from specific strength training, such as deadlifts and squats, to improve her pulling power. Practicing the actual sled pull movement with lighter weights can also help improve technique and increase efficiency.
Burpees Broad Jump: Marina was 00:24 slower than average in this segment. This exercise involves a lot of explosive strength and cardio. Tabata-style workouts, focusing on burpees and broad jumps, can help improve performance in this area. Also, plyometric exercises like box jumps and squat jumps can enhance her explosive power.
Race Strategies
Marina's superior running abilities can be capitalized on to gain time advantage during the race. However, she needs to ensure she doesn't exhaust herself too early, especially before strength-demanding exercises like Wall Balls and Sled Pull. She should consider starting the race at a comfortable pace, conserving energy for the latter part of the race. Additionally, she should work on her transitions in the Roxzone to reduce resting time and maintain a steady pace throughout the race. Lastly, incorporating more strength training in her preparation will not only improve her performance in the strength-demanding segments but also enhance her overall race performance.