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
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 Waldron Allyson'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 Waldron Allyson'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 Waldron Allyson'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 Waldron Allyson'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
03:55.
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
Allyson Waldron delivered a commendable performance in the 2024 Melbourne Hyrox event, securing an overall rank of 399 among 1801 athletes, placing her in the top 22%. In her age group (16-24), she achieved a rank of 54, positioning her within the top 39% of participants. Notably, Allyson's total running time was exceptionally strong, clocking in at 00:48:33, which is 10 seconds faster than the average, indicating a proficient running profile. The consistency in her running splits suggests a balanced pacing strategy without starting too fast or too slow. However, her performance in strength-oriented exercises such as the Sled Pull and Sandbag Lunges indicates that focusing on improving strength can help balance her hybrid athlete profile.
Segments to Improve
Sled Pull: This segment showed a significant discrepancy, with Allyson being 01:32 slower than average. To enhance performance, focus on building leg and core strength. Training Strategies:
Exercises: Leg presses, deadlifts, and core strengthening exercises such as planks and Russian twists.
Drills: Incorporate sled drags and pulls into the routine, gradually increasing the weight to build endurance and strength.
Form Corrections: Focus on maintaining a low center of gravity and using powerful strides to pull the sled efficiently.
Sandbag Lunges: Allyson was 00:38 slower than average, indicating a need for improved endurance and form. Training Strategies:
Exercises: Weighted lunges, squats, and calf raises to improve leg strength and balance.
Drills: Practice sandbag lunges with varying weights and distances to build muscle memory and endurance.
Form Corrections: Ensure proper posture during lunges by keeping the back straight and engaging the core.
Roxzone: The transition time was 00:03 slower than average, suggesting a need to improve transition efficiency. Training Strategies:
Exercises: High-intensity interval training (HIIT) to boost overall fitness and quick recovery.
Drills: Practice quick transitions between different exercises to minimize downtime.
Race Strategies
Optimized Pacing: Continue with the current pacing strategy, ensuring that energy is conserved for strength segments while maintaining a strong running pace.
Focus on Transitions: Practice efficient transitions between zones during training to shave off crucial seconds during the race.
Compromised Running: Incorporate compromised running drills post-strength exercises to simulate race conditions and improve running form under fatigue.
Mental Preparation: Develop a race-day mental strategy to maintain focus and composure during challenging segments.