Dive into this athlete’s performance at 2024 Malaga 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 Duff Erin'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 Duff Erin'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 Duff Erin'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 Duff Erin'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
07:31.
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:
Erin Duff's performance in the 2024 Malaga Hyrox race places her in a commendable position, ranking in the top 23% of all athletes and top 27% in her age group. An impressive aspect of her performance is her total running time, which is significantly faster than average, indicating a strong runner profile. However, specific challenges were encountered in strength-focused segments and transitions (Roxzone), suggesting an area ripe for development. Erin's pacing shows an ability to accelerate as the race progresses, evident from her faster running laps towards the end of the race, but there's room to improve her initial pace to avoid playing catch up.
Segments to Improve:
Wall Balls: Erin's Wall Balls segment was significantly slower than average. To improve, she should focus on increasing lower body strength and power to maintain a consistent rhythm. Specific exercises include air squats, thrusters, and medicine ball cleans to build explosive power. Additionally, practicing wall balls with a slightly heavier ball than used in competition can help improve endurance and strength in this segment.
Sled Pull: The Sled Pull was another area where Erin struggled. Improvements here can come from targeted posterior chain work, including deadlifts, kettlebell swings, and pull-throughs. Incorporating sled drags into her training, focusing on proper form and gradually increasing weight, can directly enhance her performance in sled pull segments.
Roxzone: Erin's transition times suggest a need for better overall fitness and faster transitions. Circuit training that mimics the race layout, focusing on quick transitions between exercises, can help. Practicing transitions, even as simple as quickly moving from one exercise to another in the gym, can decrease Roxzone time.
Sandbag Lunges: To improve in the Sandbag Lunges segment, Erin should focus on leg strength and endurance. Lunges with varying weights, step-ups, and weighted squats can build the necessary strength. Carrying exercises, such as farmer's walks, can also enhance her ability to handle the sandbag more efficiently during lunges.
Race Strategies:
Start Strong: Erin should focus on a stronger start to avoid losing time in the initial segments. A warm-up strategy that elevates her heart rate to near-competition levels can ensure she's ready to hit the ground running.
Focus on Form: Especially in strength-focused segments, maintaining proper form can prevent energy waste and improve efficiency. Erin should practice form-intensive exercises during training to ensure muscle memory kicks in during the race.
Strategic Pacing: Given her runner profile, Erin should leverage her running strength to make up time but also focus on consistent pacing in the strength segments. Interval training that combines running with strength exercises can help mimic race conditions and improve her ability to maintain a strong pace throughout.
Transition Efficiency: Minimizing time in the Roxzone through practice and fitness improvements can offer significant gains. Erin should simulate race conditions in training, focusing on quick transitions between running and strength exercises to reduce overall time.
Addressing these areas with focused training and strategic adjustments can significantly enhance Erin's future Hyrox race performances, turning identified weaknesses into strengths and capitalizing on her strong running ability.
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