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.
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 Bennett Andrea'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 Bennett Andrea'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 Bennett Andrea'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 Bennett Andrea'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
05:51.
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:
Andrea Bennett's performance in the 2024 Washington - North American Championships, placing her in the top 13% overall and top 12% in her age group, demonstrates a commendable level of fitness and competitiveness. Her total running time was 01:06 faster than average, indicating a significant strength in running. Notably, her best running lap was remarkably quick. However, her performance in strength-based exercises such as the Sled Push, Sled Pull, and Wall Balls was below average compared to her peers. This suggests Andrea has a runner's profile with a need to focus more on building strength to balance her abilities. Additionally, her pace in the initial running segments was aggressive, setting a strong tone for the race but potentially impacting her energy reserves for strength-based tasks.
Segments to Improve:
Sled Push & Sled Pull: Andrea's performance in these areas was significantly below average, indicating a need to improve her functional strength, particularly in pushing and pulling movements. Incorporating more weighted sled pushes and pulls into her routine can help. Starting with lighter weights and focusing on form can gradually increase resistance as strength improves. Additionally, compound exercises like squats and deadlifts will build the necessary leg and core strength, enhancing her ability to handle these challenges.
Wall Balls: Another area for improvement, suggesting a need for enhanced upper body strength and cardiovascular endurance. Incorporating thrusters and medicine ball squat throws can simulate the wall ball movement, building strength and improving technique. High-intensity interval training (HIIT) sessions focusing on upper body circuits can also improve endurance.
Rowing: To improve her rowing time, focusing on technique and power generation is crucial. Rowing drills focusing on different aspects of the stroke (leg drive, body swing, and arm pull) can improve efficiency. Additionally, incorporating interval training on the rower with varying intensities can boost cardiovascular endurance and power output.
Race Strategies:
Pacing: Given Andrea's strong running performance but lower strength exercise scores, a more balanced pacing strategy might benefit her overall time. Starting slightly slower in the running segments could conserve energy for the more physically demanding tasks. This strategy could help maintain a steady pace throughout the race, rather than facing fatigue in strength-focused segments.
Transition Times: Andrea's Roxzone time was faster than average, indicating efficient transitions. To further improve, focusing on quick recovery techniques and efficient movement between exercises can shave off valuable seconds. Practicing transitions in training, like moving from a run to a strength exercise, can also help simulate race conditions.
Strength Training Integration: Integrating strength training into her running workouts can help improve her overall performance. For example, adding bodyweight exercises or short strength circuits in the middle of a run can prepare her body for the switch between running and strength tasks during the race.
By focusing on these areas of improvement and adjusting her race strategies accordingly, Andrea Bennett has the potential to significantly improve her performance in future HYROX races. Balancing her evident running prowess with enhanced strength will make her a more well-rounded and competitive athlete in her category.