Dive into this athlete’s performance at 2024 Glasgow 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 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 1000 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 1000 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Blackhurst Rachel'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 Blackhurst Rachel'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 1000 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 Blackhurst Rachel'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 Blackhurst Rachel'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
04:23.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rachel Blackhurst demonstrated an exceptional performance in the 2024 Glasgow HYROX, finishing in the top 17% of all athletes and top 15% in her age group. A standout aspect of her race was the total running time, which was 01:51 faster than average, indicating a strong runner profile. However, there appears to be a need for improvement in strength-focused segments, as evidenced by slower times in the Sled Push, Burpees Broad Jump, Sandbag Lunges, and Wall Balls. Rachel's pacing strategy indicates a well-managed start but reveals potential for improvement in maintaining strength and efficiency in the latter half of the race, particularly in strength-based challenges.
Segments to Improve:
Wall Balls: To improve in Wall Balls, Rachel should focus on increasing lower body and core strength. Squats, thrusters, and medicine ball cleans will help build the necessary power. Practicing wall balls with a heavier ball than used in competition can also improve endurance and technique under fatigue. Incorporating plyometric exercises like box jumps and burpee pull-ups can enhance explosive power, crucial for efficient wall ball performance.
Burpees Broad Jump: This segment requires both aerobic capacity and explosive strength. Interval training combining burpees with distance jumps can increase efficiency. Plyometric training, focusing on jump squats and long jumps, will improve explosive power. Incorporating agility ladder drills can also enhance coordination and footwork, reducing overall time spent on this segment.
Sandbag Lunges: Rachel's performance in this segment suggests a need for improved leg strength and endurance. Bulgarian split squats, weighted lunges, and deadlifts can build the necessary muscle. Endurance can be enhanced through high-rep bodyweight lunges and incorporating lunges into long-distance runs for a compromised running scenario, directly translating to better race performance.
Sled Push: The slower time in the Sled Push indicates a need for increased lower body power and anaerobic capacity. Training should focus on leg press, heavy sled drags, and pushes, along with sprint intervals for speed and power development. Technique drills emphasizing low body position and efficient energy transfer can also contribute to better performance.
Roxzone: The slower Roxzone time suggests Rachel could benefit from improved transition times and overall fitness. Circuit training combining strength exercises with short running or rowing intervals can mimic race conditions, enhancing her ability to maintain performance throughout transitions. Practicing quick recovery techniques and efficient equipment handling during transitions can also reduce Roxzone time.
Race Strategies:
Strength Before Endurance: Given Rachel's running prowess, integrating strength workouts at the beginning of training sessions when she is freshest can improve her performance in strength-based segments. This approach ensures maximal effort and focus on improving weaker areas.
Pacing: Developing a strategic pacing plan that allows for conservation of energy for strength tasks while capitalizing on her running ability can lead to a more balanced performance throughout the race. Interval training that simulates the race's alternating pattern of running and strength challenges can help refine this pacing strategy.
Transitions: Focusing on minimizing rest time and practicing efficient transitions between exercises can shave crucial seconds off her overall time. This can include drills that simulate moving quickly between different types of tasks, improving both physical and mental readiness for swift changes in activity.
By addressing these specific areas of improvement with targeted training and strategic planning, Rachel Blackhurst has the potential to significantly enhance her performance in future HYROX races, particularly in strength-based segments where she currently faces the greatest challenges.
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