Dive into this athlete’s performance at 2024 Glasgow 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 Munro Mimi'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 Munro Mimi'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 Munro Mimi'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 Munro Mimi'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
04:01.
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:
Mimi Munro showcased a commendable performance in the 2024 Glasgow HYROX, finishing in the top 16% of all athletes and top 17% within her age group. Her overall time of 01:33:41 indicates a well-prepared athlete with a strong foundation in both running and strength exercises. Given her total running time was 00:50 faster than average, Mimi demonstrates a stronger inclination towards running. However, the significant time lost in the Burpees Broad Jump and the Wall Balls segments suggests areas where strength and technique could be further developed. Additionally, her pacing appeared to start slower in the initial running segment but improved remarkably in subsequent running splits, indicating good stamina but perhaps an overly cautious start.
Segments to Improve:
Burpees Broad Jump: This segment was significantly slower than average, indicating a need for improvement in both explosive strength and technique. Mimi should incorporate plyometric exercises such as box jumps, squat jumps, and lunge jumps into her routine, aiming for 2-3 sets of 10-12 reps, twice a week. Practicing burpees with an emphasis on the broad jump component, focusing on form and explosive power from the legs, can also help. Working on core strength will improve stability and efficiency during each jump.
Wall Balls: The slower time in this segment suggests a need for improvement in both muscular endurance and technique. Wall ball shots, focusing on squat depth and push press power, should be practiced. Implementing thrusters and medicine ball squats into training sessions will help build the requisite strength. Aim for sets that mimic the HYROX event's demand, such as 3 sets of 15-20 reps with minimal rest, to also enhance endurance.
Farmers Carry: Gripping strength and core stability appear to be limiting factors here. Grip strength exercises, such as dead hangs and farmers walks with progressively heavier weights, can be beneficial. Additionally, core strengthening exercises, particularly those that challenge stability like planks and suitcase carries, will improve performance in this segment.
Race Strategies:
Start Strategy: Given the slower start in the first running segment, Mimi could benefit from a more aggressive initial pace. A strategy focusing on a slightly faster start without expending too much energy can set a better overall pace for the race. Warm-up routines should include dynamic stretches and a short jog to elevate the heart rate.
Transition Efficiency: The Roxzone time indicates room for improvement in transition efficiency. Practicing quick transitions between exercises during training sessions will help reduce this time. Mimi should focus on setting up her equipment in a way that minimizes movement between stations and practice the sequence of movements to ensure a smooth flow.
Endurance and Recovery: Incorporating interval training with a mix of high-intensity workouts and active recovery can improve both speed and endurance. Training should also include sessions focused on recovery strategies, such as proper nutrition, hydration, and stretching, to enhance overall race day performance and reduce the risk of injury.
By focusing on these suggested areas for improvement and implementing the recommended strategies, Mimi Munro has a strong potential to elevate her performance in future HYROX races. Continuous assessment and adjustment of training routines, based on performance outcomes and recovery, will be key to achieving her goals.