Dive into this athlete’s performance at 2024 Cape Town 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
701 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 701 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 701 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Ralphs Natalie'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 Ralphs Natalie'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 701 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 Ralphs Natalie'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 Ralphs Natalie'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
03:12.
Check the detail of the improvement plan below.
Based on 701 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Natalie Ralphs delivered a commendable performance at the 2024 Cape Town HYROX event, finishing in the top 25% of all participants and ranking 5th in her age group. The overall time of 01:43:57 demonstrates a strong capability, although there are areas for improvement. Her pacing strategy suggests a balanced approach, with some segments showing faster-than-average performance, particularly in strength components like the Sled Push and Farmers Carry. However, the total running time was slightly slower than average, indicating potential for improvement in running efficiency. Natalie's profile leans slightly towards strength-based performance, but with a hybrid capability, as seen in her ability to excel in both strength and some running segments.
Segments to Improve
Wall Balls: Natalie's time in Wall Balls was significantly slower than average. To enhance performance, focus on improving shoulder and leg endurance. Exercises: Include wall ball drills with varied weights, overhead presses, and squats to build endurance and power.
Roxzone: Time spent in transitions was longer than average, indicating room for improvement in both fitness and transition efficiency. Drills: Practice quick transitions between exercises in training sessions, focusing on minimizing rest and maintaining a steady pace.
Running: The total running time was slightly slower, emphasizing the need for improved running efficiency. Training Routine: Implement interval training and tempo runs to increase speed and stamina. Consider incorporating hill sprints to build strength and endurance.
Ski Erg: Slightly slower performance here suggests a need for technique refinement and endurance. Technique: Focus on maintaining a consistent stroke rate and smooth transitions between phases.
Sled Pull: Improvement needed in pulling technique and upper body strength. Exercises: Engage in resistance band workouts and rope pulls to enhance pulling power and technique.
Sandbag Lunges: Neutral performance here could be improved with enhanced leg strength and stability. Drills: Practice lunges with increased weight and incorporate stability exercises like single-leg balance drills.
Race Strategies
Pacing Strategy: Start with a controlled pace in the initial running segments to conserve energy for later stages. Focus on maintaining a steady pace throughout, avoiding the tendency to start too fast.
Transition Efficiency: Work on quick transitions between exercise zones to reduce Roxzone time. Practice mock races with timed transitions to simulate race conditions.
Compromised Running: After strength exercises like Sled Push and Farmers Carry, practice running in a fatigued state to adapt to race conditions. Incorporate short runs immediately following strength workouts in training.
Mental Preparation: Develop a strong mental strategy to maintain focus and motivation throughout the race. Visualization techniques and mindfulness practices can aid in maintaining composure and energy.