Dive into this athlete’s performance at 2024 Sydney 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 Withell Kataraina'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 Withell Kataraina'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 Withell Kataraina'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 Withell Kataraina'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
04:46.
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
Kataraina Withell delivered an impressive performance at the 2024 Sydney Hyrox event, finishing in the top 18% overall and top 17% in her age group. Her overall time was 01:31:09, with a total running time of 00:46:41, which was 00:25 faster than the average, indicating a strong running capability. Despite this, her performance suggests a potential hybrid athlete profile, as she excelled in segments like the Sled Push, yet showed room for improvement in strength-oriented exercises like the Wall Balls and Sandbag Lunges.
In terms of pacing, Kataraina had a strong start with a significantly faster Running 1 segment, suggesting she may have started slightly too fast, as later running segments were closer to or slightly slower than the average.
Segments to Improve
Wall Balls: Kataraina was 00:44 slower than average. To improve, she should focus on enhancing her leg and core strength. Exercises: Squats, thrusters, and core stability exercises like planks and Russian twists. Form Correction: Ensure a deeper squat and a full extension on each throw to maximize efficiency.
Sled Pull: She was 00:37 slower than average. Strengthening back and arm muscles is key. Exercises: Deadlifts, bent-over rows, and farmer's walks. Technique: Practice a low, powerful stance and use a hand-over-hand pull to maintain a consistent rhythm.
Sandbag Lunges: 00:26 slower than average. Improve leg endurance and balance. Exercises: Bulgarian split squats, lunges with weights, and balance drills. Form Correction: Focus on keeping the torso upright and controlled movements.
Burpees Broad Jump: 00:15 slower than average. Increase explosive power and cardiovascular endurance. Exercises: Box jumps, burpees with a focus on speed, and HIIT circuits. Technique: Work on a smooth transition from burpee to jump to maintain momentum.
Rowing: 00:16 slower than average. Focus on improving rowing technique and power output. Exercises: Rowing intervals, power cleans, and core exercises. Technique: Ensure a strong leg drive, a firm core, and a smooth hand recovery.
Race Strategies
Transition Efficiency: Enhance roxzone transitions by practicing quick transitions between different exercises to reduce downtime.
Pacing Strategy: Start at a slightly more controlled pace to conserve energy for the latter stages of the race, ensuring a strong finish.
Compromised Running Training: Include sessions that simulate running after strength exercises to better manage fatigue and maintain pace.
Nutritional Strategy: Focus on pre-race nutrition to ensure optimal energy levels throughout the event, and consider in-race nutrition to maintain 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