Dive into this athlete’s performance at 2024 Rotterdam 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 Weber Kirsten'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 Weber Kirsten'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 Weber Kirsten'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 Weber Kirsten'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
04:53.
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:
Kirsten Weber's performance in the 2024 Rotterdam HYROX race places her solidly in the top echelons of her age group and overall among female athletes, showcasing her commendable fitness and competitive spirit. Her overall rank and age group positioning demonstrate her balanced capabilities in both running and strength exercises. However, the analysis of her total running time, which is slightly slower than average, suggests a stronger inclination towards strength exercises. Her pacing strategy seems to have been conservative at the start, with a gradual drop in speed across the running segments, indicating potential room for improvement in endurance and running efficiency.
Segments to Improve:
Running Total: Given that Kirsten's total running time is slower than average, focusing on improving her cardiovascular endurance and running efficiency is crucial. Interval training, such as 400 to 800-meter repeats at a pace faster than her current average, with equal rest periods, can help improve her speed and VO2 max. Incorporating hill sprints and tempo runs into her training will also enhance her leg strength and running economy.
Rowing: To improve her rowing segment, which is significantly slower than average, Kirsten should work on both her technique and power. Technique drills focusing on the catch, drive, and recovery phases can enhance efficiency. Power workouts, such as 1-minute sprints followed by 1 minute of rest repeated 10-15 times, will build the necessary strength for a more powerful stroke.
Farmers Carry: For the Farmers Carry, which was slower than desired, grip strength and core stability are key areas for improvement. Exercises like dead hangs, farmer's walks with increasing distances, and heavy kettlebell carries will build grip strength. Planks, deadlifts, and suitcase carries can enhance core stability, improving her performance in this segment.
Race Strategies:
Pacing Strategy: Kirsten should aim for a more even pacing strategy across the running segments. Starting slightly slower than her goal pace and gradually increasing her speed can help maintain her energy levels throughout the race. Practicing negative splits during training runs can help her get comfortable with this approach.
Transition Efficiency: To improve her Roxzone time, Kirsten needs to focus on reducing transition times between exercises and running. This includes practicing quick switches between exercise stations and running, as well as ensuring she has a planned layout of her equipment and hydration strategy to minimize any delays.
Strength and Endurance Balance: Given Kirsten's stronger inclination towards strength exercises, incorporating more endurance-based workouts into her training regime will help balance her performance. Long, slow distance runs combined with strength training sessions focused on functional movements will improve her overall fitness and race day performance.
In conclusion, Kirsten Weber's performance in the HYROX race demonstrates her considerable strengths and areas for improvement. By focusing on enhancing her running endurance, rowing power, and grip strength, alongside implementing strategic pacing and efficient transitions, Kirsten has the potential to significantly improve her future HYROX race performances.