Season 24/25 2024 Melbourne (4307) HYROX (3848) Women (1398) Dimitrijovska Silvana

Dimitrijovska Silvana Hyrox Result

Dive into this athlete’s performance at 2024 Melbourne 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 413 similar athletes.

Performance Highlights

AUS AUS Flag Women 45-49 #124010 01:53:43 35th in AG | Top 43.2% 587th | Top 42.0%
-01:14
55:34
Run Total
-00:08
06:57
Avg. Lap
+00:14
06:15
Best Lap
+00:38
48:08
Workout Total
+00:05
06:01
Avg. Workout
+00:36
10:07
Roxzone

Race Summary

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 413 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 413 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Dimitrijovska Silvana'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 Dimitrijovska Silvana'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 413 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 Dimitrijovska Silvana'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 Dimitrijovska Silvana'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 04:35. Check the detail of the improvement plan below.

02:22 Potential Improvement 51.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 02:22 09:44 to 07:22 51.6%
Sandbag Lunges 01:07 07:24 to 06:17 24.4%
Run Total 00:32 55:34 to 55:02 11.6%
Rowing 00:26 06:20 to 05:54 9.5%
Farmers Carry 00:08 02:54 to 02:46 2.9%
Ski Erg 00:00 05:25 to 05:25 0.0%
Sled Push 00:00 02:30 to 02:30 0.0%
Burpees Broad Jump 00:00 08:25 to 08:25 0.0%
Wall Balls 00:00 05:26 to 05:26 0.0%

Splits Time

Dimitrijovska Silvana Perfect Race
Splits Total Average Total
Running 1 06:26 00:00 06:05 +00:21 00:00 +00:00
Ski Erg 05:25 06:26 05:33 -00:08 06:05 +00:21
Running 2 06:15 11:51 06:36 -00:21 11:38 +00:13
Sled Push 02:30 18:06 03:25 -00:55 18:14 -00:08
Running 3 06:38 20:36 06:59 -00:21 21:39 -01:03
Sled Pull 09:44 27:14 07:33 +02:11 28:38 -01:24
Running 4 07:02 36:58 07:03 -00:01 36:11 +00:47
Burpees Broad Jump 08:25 44:00 08:43 -00:18 43:14 +00:46
Running 5 07:02 52:25 07:21 -00:19 51:57 +00:28
Rowing 06:20 59:27 05:56 +00:24 59:18 +00:09
Running 6 07:06 01:05:47 07:15 -00:09 01:05:14 +00:33
Farmers Carry 02:54 01:12:53 02:48 +00:06 01:12:29 +00:24
Running 7 07:22 01:15:47 07:13 +00:09 01:15:17 +00:30
Sandbag Lunges 07:24 01:23:09 06:32 +00:52 01:22:30 +00:39
Running 8 07:48 01:30:33 08:10 -00:22 01:29:02 +01:31
Wall Balls 05:26 01:38:21 07:00 -01:34 01:37:12 +01:09
Roxzone 10:07 01:53:43 09:31 +00:36 01:53:43
Based on 413 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Silvana Dimitrijovska delivered a commendable performance in the 2024 Melbourne HYROX race. Finishing with an overall rank of 587 out of 1801 athletes places her in the top 32%, while her age group rank was 35 out of 123, indicating a solid standing. Her overall time was 01:53:43. Notably, Silvana's total running time was 00:55:34, which was 01:58 faster than the average, suggesting a strong running profile. This performance highlights her as a more proficient runner, likely benefiting from enhancing her strength to balance her fitness. Her pacing was consistent, with the initial running segments indicating she started slightly slower than the average, yet maintained a faster pace in subsequent segments.

Segments to Improve

  • Sled Pull: Silvana's time of 00:09:44 was 02:05 slower than average, placing her in the 87th percentile. Improving strength and technique here is crucial. Focus on building back and grip strength. Consider exercises such as deadlifts, bent-over rows, and farmer's walks. Incorporate specific sled pull drills, using lighter weights initially to perfect form and gradually increasing resistance.
  • Roxzone: Her time in the roxzone was 00:10:07, 00:42 slower than average. This indicates potential inefficiencies in transitions. Practice quick transitions between exercises to minimize downtime. Consistent circuit training can help simulate race conditions and improve overall fitness.
  • Sandbag Lunges: Completed in 00:07:24, 00:52 slower than average. Emphasize lower body strength and endurance through exercises like weighted lunges, squats, and step-ups. Practicing lunges with a sandbag can improve technique and muscular endurance.
  • Rowing: Her time was 00:06:20, 00:23 slower than average. Focus on rowing technique to maximize efficiency. Incorporate interval training on the rowing machine to enhance cardiovascular endurance and power.

Race Strategies

  • Efficient Transitions: Minimize time spent in the roxzone by practicing quick transitions between exercises. Set up equipment in advance where possible and plan the sequence of movements to reduce downtime.
  • Pacing: Maintain a consistent pace throughout the running segments, ensuring not to expend too much energy at the start. This strategy will help conserve strength for later segments, particularly those requiring significant energy expenditure.
  • Strength Training: As Silvana has a stronger running profile, incorporating more strength training sessions will help balance her performance. Focus on compound movements and functional strength exercises to build overall power and endurance.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions. This will help in acclimatizing the body to the transition from strength work to running, improving overall race performance.

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
Similar Athletes
Bach Ann 2024 London 01:53:16
Ziegler Michelle 2019 Frankfurt 01:53:32
Eijkemans Netty 2024 Rotterdam 01:53:27
Kjellin Jackie 2024 Malaga 01:53:26
Kwok Wing Yan 2023 Hong Kong 01:53:24
Low Zann 2023 Singapore 01:53:24
Nicholls Claire 2024 London 01:53:41
Clapperton Cassie 2022 London 01:53:17
Maddock Rachael 2024 Melbourne 01:53:16
Mukherjee Moumita 2023 London 01:53:22

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Melbourne 01:55:17

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