Season 22/23 2023 Barcelona (708) HYROX (575) Women (153) Anouk Valette

Anouk Valette Hyrox Result

Dive into this athlete’s performance at 2023 Barcelona 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 933 similar athletes.

Performance Highlights

FRA FRA Flag Women 30-34 #162007 01:20:22 13th in AG | Top 33.3% 54th | Top 35.3%
+01:06
42:43
Run Total
+00:08
05:20
Avg. Lap
-00:02
04:36
Best Lap
-01:11
31:49
Workout Total
-00:09
03:58
Avg. Workout
+00:10
05:54
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 933 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 933 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Anouk Valette'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 Anouk Valette'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 933 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 Anouk Valette'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 Anouk Valette'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 05:44. Check the detail of the improvement plan below.

02:42 Potential Improvement 47.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:42 42:43 to 40:01 47.1%
Sled Pull 01:04 05:31 to 04:27 18.6%
Sled Push 00:32 02:38 to 02:06 9.3%
Farmers Carry 00:30 02:21 to 01:51 8.7%
Rowing 00:28 05:26 to 04:58 8.1%
Ski Erg 00:15 04:59 to 04:44 4.4%
Wall Balls 00:13 03:43 to 03:30 3.8%
Burpees Broad Jump 00:00 03:38 to 03:38 0.0%
Sandbag Lunges 00:00 03:33 to 03:33 0.0%

Splits Time

Anouk Valette Perfect Race
Splits Total Average Total
Running 1 04:36 00:00 04:41 -00:05 00:00 +00:00
Ski Erg 04:59 04:36 04:55 +00:04 04:41 -00:05
Running 2 04:53 09:35 05:00 -00:07 09:36 -00:01
Sled Push 02:38 14:28 02:28 +00:10 14:36 -00:08
Running 3 05:26 17:06 05:16 +00:10 17:04 +00:02
Sled Pull 05:31 22:32 05:00 +00:31 22:20 +00:12
Running 4 05:34 28:03 05:15 +00:19 27:20 +00:43
Burpees Broad Jump 03:38 33:37 05:06 -01:28 32:35 +01:02
Running 5 05:32 37:15 05:22 +00:10 37:41 -00:26
Rowing 05:26 42:47 05:08 +00:18 43:03 -00:16
Running 6 05:35 48:13 05:17 +00:18 48:11 +00:02
Farmers Carry 02:21 53:48 02:03 +00:18 53:28 +00:20
Running 7 05:20 56:09 05:15 +00:05 55:31 +00:38
Sandbag Lunges 03:33 01:01:29 04:10 -00:37 01:00:46 +00:43
Running 8 05:51 01:05:02 05:32 +00:19 01:04:56 +00:06
Wall Balls 03:43 01:10:53 04:10 -00:27 01:10:28 +00:25
Roxzone 05:54 01:20:22 05:44 +00:10 01:20:22
Based on 933 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Valette Anouk performed exceptionally well in the 2023 Barcelona Hyrox race, finishing with an overall rank of 54 out of 575 athletes, placing her in the top 9% of all participants. In her age group (30-34), she ranked 13th out of 156 athletes, placing her in the top 8%. Anouk's overall time was 01:20:22, with a total running time of 00:42:43. However, her total running time was 02:12 slower than the average for her finish time.

Anouk's best running lap was recorded at 00:04:36, which was only 00:05 slower than the average. This indicates that she has a strong running performance overall.

Segments to Improve


Based on the splits analysis, the following segments were identified as areas where Anouk lost the most time:
1. Running 4:
Anouk's time of 00:05:34 was 00:20 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance through specific training drills. Suggested exercises include interval training, hill sprints, and tempo runs. Anouk should also work on her running technique, ensuring she maintains proper form and posture throughout the race.

2. Rowing:
Anouk's rowing time of 00:05:26 was 00:20 slower than the average. To improve her rowing performance, she should incorporate specific rowing exercises into her training routine. This can include interval rowing workouts, focusing on increasing power and efficiency. Anouk should also work on her rowing technique, ensuring she uses proper form and engages the correct muscles during each stroke.

3. Running 6:
Anouk's time of 00:05:35 was 00:20 slower than the average. To improve this segment, she should focus on increasing her running endurance and speed. Incorporating long-distance runs, interval training, and hill sprints into her training routine can help improve her running performance. Anouk should also work on maintaining proper form and posture during her runs, as this can contribute to improved efficiency and speed.

4. Roxzone:
Anouk's time spent in the Roxzone was 00:05:54, which was 00:19 slower than the average. To improve this segment, Anouk should focus on improving her overall fitness and reducing transition times between exercises. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help improve her Roxzone performance.

5. Sled Pull:
Anouk's time of 00:05:31 was 00:15 slower than the average. To improve this segment, she should focus on increasing her strength and endurance. Incorporating specific exercises such as sled pulls, deadlifts, and weighted carries into her training routine can help improve her performance in the sled pull segment. Anouk should also focus on maintaining proper form and technique during the sled pull, as this can contribute to improved efficiency.

6. Running 5:
Anouk's time of 00:05:32 was 00:12 slower than the average. To improve this segment, she should focus on increasing her running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running performance. Anouk should also work on maintaining proper form and posture during her runs.

7. Running 3:
Anouk's time of 00:05:26 was 00:11 slower than the average. To improve this segment, she should focus on increasing her running endurance and speed. Incorporating long-distance runs, interval training, and hill sprints into her training routine can help improve her running performance. Anouk should also work on maintaining proper form and posture during her runs.

8. Farmers Carry:
Anouk's time of 00:02:21 was 00:11 slower than the average. To improve this segment, she should focus on increasing her strength and endurance. Incorporating specific exercises such as farmer's carries, deadlifts, and weighted lunges into her training routine can help improve her performance in the farmers carry segment. Anouk should also focus on maintaining proper form and technique during the farmers carry, as this can contribute to improved efficiency.

Strategies


To improve Anouk's overall performance in future races, the following strategies can be implemented:

1. Pacing:
Anouk should focus on maintaining a consistent and sustainable pace throughout the race. Avoiding starting too fast can help prevent fatigue and allow for a stronger finish. Implementing a pacing strategy, such as negative splitting, can help optimize performance.

2. Strength Training:
Anouk should prioritize strength training exercises that target the specific muscle groups used in each segment of the race. This can help improve overall strength, power, and endurance, leading to better performance. Incorporating exercises like squats, lunges, deadlifts, and kettlebell swings can be beneficial.

3. Interval Training:
Anouk should incorporate interval training into her running routine to improve speed, endurance, and overall fitness. This can be done through high-intensity intervals of running followed by periods of active recovery or rest. Intervals can be tailored to match the duration and intensity of each segment in the race.

4. Transitions:
Anouk should practice quick and efficient transitions between exercises to minimize time spent in the Roxzone. This can be achieved through specific training drills focusing on smooth and seamless transitions. Incorporating circuit training or simulating race scenarios during training can help improve transition times.

5. Mental Preparation:
Anouk should focus on mental preparation techniques such as visualization and positive self-talk to enhance her race performance. Developing a strong mental mindset can help her push through challenges and maintain motivation and focus throughout the race.

By implementing these strategies and focusing on the identified areas for improvement, Anouk can enhance her performance in future Hyrox races and continue to achieve impressive results.

Similar Athletes
De Bordons Esteve Patricia 2023 Barcelona 01:20:31
Dudley Angela 2024 Berlin 01:20:42
Fagan Deirdre 2024 Dublin 01:20:32
Maslin Indiana 2023 Birmingham 01:20:36
Taylor Laura 2024 Dallas 01:20:07
Maiden Alice 2023 Birmingham 01:20:44
Carter Nicole 2023 Los Angeles 01:20:03
Slabbers Anouk 2023 Maastricht European Championships 01:19:55
Choi Angela 2024 Anaheim 01:20:41
Jackson Bethany 2023 Birmingham 01:20:10

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