Dive into this athlete’s performance at 2024 Berlin 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.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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 Norris Madeleine'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 Norris Madeleine'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 Norris Madeleine'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 Norris Madeleine'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
10:27.
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:
Madeleine Norris showcased a commendable performance in the 2024 Berlin HYROX, finishing in the top 18% of all athletes and top 24% of her age group. Her overall time was 01:26:16, with a total running time of 00:48:45, exactly on par with the average. This indicates a balanced profile between running and strength exercises. However, there's room for improvement in both aspects to climb higher in the rankings. The consistency in her running laps, with her best lap at 00:06:05, suggests that she managed her pacing well throughout the race, neither starting too fast nor too slow. This is indicative of good race strategy and stamina management, but improvement areas remain in transition times and possibly in specific strength exercises or running efficiency.
Segments to Improve:
Roxzone Time: If Madeleine's roxzone time was slower than average, it implies she could benefit from improving her transition times and overall fitness. Training should focus on dynamic exercises that mimic the quick switch between exercises and running. Drills like circuit training with minimal rest between exercises can simulate race conditions, enhancing her ability to maintain a higher intensity with less recovery time. Incorporating plyometric exercises such as box jumps, high knees, and burpees can also improve her agility and speed in transitions.
Strength vs. Running: Given her total running time was average, Madeleine has a hybrid profile. To further excel, she should identify if her strength or running segments relative to her peers are weaker. If her running is proportionally weaker, integrating interval running, tempo runs, and long-distance endurance runs into her training could improve her running economy and speed. Conversely, if strength is the weaker aspect, focusing on compound lifts (squats, deadlifts, bench presses) and functional fitness exercises (kettlebell swings, farmer's walks, sled pushes) will build the required muscle endurance and power.
Race Strategies:
Start Smart: Analyze past performances to ensure a pacing strategy that prevents starting too fast but allows for gradually increasing intensity. This balanced approach conserves energy for stronger finishes in both running and strength segments.
Transitional Practice: Incorporate specific sessions focusing solely on transitioning between running and exercises. This includes practicing quick changes from running gear to lifting equipment, as well as mental preparation for shifting exercise modalities efficiently.
Mental Toughness: Building mental resilience through visualization techniques and stress inoculation training can help Madeleine maintain focus and composure during challenging segments of the race. Practicing mindfulness and setting micro-goals within the race can keep motivation high.
Nutrition and Recovery: Optimize nutrition for performance by focusing on a balanced diet rich in carbohydrates, proteins, and fats to fuel training sessions and races. Additionally, prioritize recovery strategies such as adequate sleep, hydration, and active recovery to enhance training adaptations and performance.
By focusing on these specific areas for improvement and implementing the suggested training strategies and race tactics, Madeleine Norris can expect to see significant gains in her future HYROX performances. The key will be consistency in training, smart race pacing, and a focus on refining both her strength and running capabilities tailored to her unique performance profile.