Dive into this athlete’s performance at 2024 Washington - North American Championships 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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
01:57.
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:
Hayley Carey's performance in the 2024 Washington - North American Championships places her in a commendable position, ranking in the top 20% of all athletes and top 26% in her age group. A standout aspect of Hayley’s performance is her exceptional total running time, which is significantly faster than average, indicating a strong runner profile. However, her pacing appears to have been inconsistent, with a strong start but slower subsequent running segments. This suggests potential issues with endurance or pacing strategy throughout the race. Furthermore, Hayley's transitions in the roxzone were exceptionally efficient, indicating good overall fitness and transition speed but highlighting a potential overemphasis on speed to the detriment of strength in specific exercises.
Segments to Improve:
Sled Push: Hayley’s sled push segment was significantly slower than average, indicating a need for improved strength and technique. To enhance performance in this area, Hayley should focus on incorporating lower body strength exercises such as squats, deadlifts, and leg presses into her training regimen. Additionally, practicing the sled push with varying weights can help improve technique and build specific strength required for this segment. Emphasizing explosive power through plyometric exercises like box jumps and sprint intervals will also be beneficial.
Burpees Broad Jump: Although not as pronounced a weakness as the sled push, improvement in the burpees broad jump could contribute to a better overall time. Focusing on plyometric training to increase explosiveness and incorporating burpee variations into workouts can help build the necessary strength and endurance for this segment. Practicing broad jumps for distance and accuracy, as well as burpees for speed and efficiency, will directly enhance performance in this area.
For both segments, it's crucial to simulate race conditions by performing these exercises when already fatigued, mimicking the later stages of a race. This will help Hayley improve her strength and endurance in compromised running scenarios post these specific exercises.
Race Strategies:
Pacing: Given the inconsistency in Hayley's running segments, focusing on a more consistent pacing strategy could yield significant improvements. Implementing interval training with a focus on maintaining pace under fatigue can help. Additionally, practicing running at a target pace immediately after strength exercises will help simulate race conditions and improve pacing post-strength segments.
Transitions: While Hayley’s transitions are already efficient, slight improvements can still be made by practicing quick switches between running and strength exercises in training. This will not only improve transition times but also help with maintaining a steady pace throughout the race.
Endurance Training: Given the drop-off in running times in later segments, incorporating longer endurance runs into Hayley’s training plan will help build the stamina needed to maintain a strong pace throughout the race. Combining long runs with strength training on the same days can also simulate race day fatigue and improve endurance in strength segments.
Mental Preparation: Mental toughness and race day strategy play a crucial role in performance. Practicing visualization techniques and setting segment-specific goals can help Hayley maintain focus and push through challenging segments of the race.
By addressing these specific areas of improvement and implementing the suggested training and race strategies, Hayley Carey can expect to see significant improvements in her performance in future Hyrox races. The focus should be on building a balanced profile that enhances her natural running strengths while significantly improving on identified weaknesses.
Carey Hayley
