Dive into this athlete’s performance at 2024 Dublin 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
720 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 720 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 720 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Carlin Natasha'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 Carlin Natasha'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 720 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 Carlin Natasha'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 Carlin Natasha'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
07:11.
Check the detail of the improvement plan below.
Based on 720 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Overall, Natasha Carlin exhibited a commendable performance in the 2024 Dublin HYROX race. Carlin ranked in the top 25% of 2696 athletes, demonstrating her potential and competitive edge in this intense multi-disciplinary event. Despite her total running time being slightly slower than average, it's worth noting that she excelled in the roxzone, clocking in 03:12 faster than the average time. This indicates a high level of overall fitness and an ability to transition efficiently between exercise zones. However, her performance in certain running segments suggests a tendency to start out strong but lose momentum as the race progresses, indicating a potential pacing issue that could be addressed in her training.
Segments to Improve
Run Total: While Carlin showed great speed in the early stages of the race, her overall running time was slower than the average. A focus on endurance training could help improve her consistency throughout the race. Interval running, where periods of high-intensity running are alternated with periods of rest or low-intensity running, can be particularly effective in building endurance.
Burpees Broad Jump: Natasha struggled significantly in this segment, finishing 02:30 slower than average. Incorporating plyometric exercises, such as box jumps and squat jumps, can help improve explosive strength and agility, which are critical for burpees broad jump performance. Additionally, practicing the burpee broad jump regularly can help improve technique and efficiency.
Wall Balls: Natasha's performance in this segment was slower than average. Strength training, particularly in the lower body and core, can greatly improve wall ball performance. Exercises like squats, lunges, and deadlifts can help build the necessary strength. Also, practicing the wall ball exercise with a focus on form can improve her efficiency and speed in this segment.
Sandbag Lunges: Natasha's performance was slightly slower than average in this segment. Functional strength training, focusing on the glutes and quads, can improve her performance in this segment. Additionally, practicing lunges with a sandbag can help her adapt to the specific demands of this exercise.
Race Strategies
Natasha's race strategy should focus on improving her pacing to maintain a consistent speed throughout the race. Starting out too fast can lead to early fatigue, negatively impacting her performance in the later stages of the race. By adopting a more conservative pace in the early stages, she can conserve energy for the more demanding segments later on. Natasha should also focus on maintaining efficient transitions between exercise zones, as this is an area where she is already strong and can further capitalize on to improve her overall time.