Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 Hopkins Morgan'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 Hopkins Morgan'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 Hopkins Morgan'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 Hopkins Morgan'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
05:49.
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:
Morgan Hopkins showcased a commendable effort in the 2024 Sports Direct HYROX London, finishing in the top 33% of all athletes and top 38% in her age group. Her overall time was 01:25:03, with a total running time of 00:46:29, indicating a slower pace than average in running segments. However, her performance in the Ski Erg, Sled Push, Sled Pull, Rowing, Farmers Carry, and Sandbag Lunges was notably strong, with times faster than average. These results suggest that Morgan has a more hybrid profile, possessing both endurance and strength but with a leaning towards strength-based exercises. The significant time gained in the Roxzone indicates exceptional efficiency in transitions and overall fitness, but there is a need to focus on improving running endurance and technique, as well as performance in specific strength exercises such as Burpees Broad Jump and Wall Balls.
Segments to Improve:
Run Total: Morgan's total running time was slower than average, indicating a need for enhanced running endurance and speed. Focused training should include interval runs to improve speed (e.g., 400m repeats at a faster pace than her current average with equal rest periods) and long, steady runs to build endurance. Incorporating hill sprints and tempo runs will also help in increasing her running efficiency and stamina.
Burpees Broad Jump: This segment was significantly slower, suggesting a need for improved explosive power and coordination. Plyometric exercises such as box jumps, squat jumps, and lunge jumps can help build explosive strength. Practicing burpees separately from broad jumps before combining them can improve technique and efficiency in this exercise.
Wall Balls: Slightly slower than average, indicating potential issues with throwing strength or endurance. To improve, focus on exercises that enhance upper body strength and squat endurance, such as medicine ball throws, kettlebell swings, and thrusters. High-repetition wall ball practice, focusing on form and minimizing rest, can also directly improve performance in this segment.
Sled Pull: Even though Morgan was faster than average, continuous improvement can come from enhancing leg strength and endurance. Incorporating more weighted sled drags and pulls, along with resistance band workouts to mimic the sled pull's resistance, can be beneficial.
Race Strategies:
Pacing: Morgan should focus on starting the running segments at a conservative pace, gradually increasing her speed. This strategy can help prevent early fatigue, allowing for stronger finishes in both running and strength segments. Utilizing a pacing strategy that aligns more closely with her strengths can also help in managing energy levels throughout the race.
Transitions: Given Morgan's excellent Roxzone time, maintaining or slightly improving transition efficiency can further enhance her overall performance. Practicing quick shifts between running and strength exercises in training can mimic race conditions and improve transition times.
Strength Training Integration: Integrating strength training with endurance components in her workouts can help Morgan improve her hybrid athlete profile. Circuit training involving high-intensity strength exercises followed by short running or rowing intervals can simulate race conditions and improve her ability to perform under fatigue.
Rest and Recovery: Implementing adequate rest and recovery strategies, including active recovery and mobility work, will be crucial for Morgan to sustain the high level of training required to make these improvements without risking injury.
By focusing on these areas of improvement and implementing the suggested training strategies, Morgan Hopkins can aim to enhance her running performance, increase her efficiency in strength-based segments, and achieve a better overall ranking in future HYROX races.
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