Raab Lisa
Hyrox Result
Dive into this athlete’s performance at 2024 Amsterdam 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.
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 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 Raab Lisa'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 Raab Lisa'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 Raab Lisa'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 Raab Lisa'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
05:03.
Check the detail of the improvement plan below.
04:44
Potential Improvement
93.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Lisa Raab delivered a commendable performance at the 2024 Amsterdam Hyrox event, ranking in the top 18% overall and the top 20% in her age group. Her total time of 01:34:58 highlights her competitive edge, although there's room for improvement in her pacing strategy. She started strong, evidenced by her first running segment being faster than average, but her overall running time was slower than the average, indicating she might have started too fast and experienced fatigue in later segments. Her performance in strength segments such as the sled push and sled pull was exceptional, showcasing a robust strength profile. Lisa is a hybrid athlete with a slight edge in strength but needs to balance her running stamina to optimize her performance.
Segments to Improve
- Total Running Time: Lisa's total running time was 3:03 slower than average. To improve, she should focus on endurance intervals and tempo runs. Incorporating long runs at a steady pace will help improve stamina. Specific exercises like hill sprints and fartlek training will enhance her speed and endurance.
- Roxzone: With a Roxzone time 26 seconds slower than average, Lisa should work on transition efficiency. Transition drills, such as practicing quick changes between exercises and maintaining an elevated heart rate, will help. Circuit training that mimics race conditions can improve her overall fitness and transition speed.
- Wall Balls: The wall balls segment was 24 seconds slower than average. Improving shoulder and core strength through exercises like thrusters and wall ball practice will be beneficial. Focus on the technique, ensuring proper squat form and efficient ball release to optimize performance.
Race Strategies
- Balanced Pacing: Lisa should aim to maintain a consistent pace throughout the race. Starting too fast can lead to early fatigue. Implementing negative split strategies, where the second half of her running segments are faster than the first, can help maintain energy.
- Efficient Transitions: Focus on reducing Roxzone time by minimizing downtime between exercise zones. Visualizing and rehearsing transitions during training can cut valuable seconds off her total time.
- Compromised Running Drills: Including compromised running scenarios in training, where running follows immediately after strength exercises, will better prepare her for the running segments post Sled Push/Pull and Wall Balls, ensuring smoother transitions and sustained pace.
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