Dive into this athlete’s performance at 2024 Manchester 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
232 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 232 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 232 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Bird Hannah'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 Bird Hannah'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 232 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 Bird Hannah'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 Bird Hannah'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 232 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hannah Bird delivered a commendable performance in the 2024 Manchester HYROX, finishing in the top 29% of all athletes and the top 30% in her age group. Her overall time of 02:01:21 shows a strong competitive edge, particularly highlighted by her total running time of 00:58:17, which was 01:28 faster than the average. This indicates a strong runner profile, suggesting that while her endurance and speed in running segments are well above average, there may be a need to focus more on strength training to balance out her performance. The roxzone time being slower than average suggests room for improvement in overall fitness and transition times between exercises. Notably, Hannah started strong but faced challenges in segments like Sandbag Lunges, Wall Balls, and Burpees Broad Jump, which significantly impacted her overall time.
Segments to Improve:
Sandbag Lunges: This segment was Hannah's biggest time loss, indicating a potential weakness in lower body strength and endurance. To improve, Hannah should incorporate more weighted lunges, squats, and deadlifts into her training to build leg and core strength. Also, practicing lunges with progressively heavier weights can help adapt her muscles to the demands of this segment. Lunge walks across a 100-meter distance with a weighted vest or sandbag can mimic the race conditions more closely.
Wall Balls: The slower time here suggests a need for enhanced upper body strength and coordination. Incorporating thrusters, medicine ball slams, and kettlebell swings can improve her explosive power and stamina. Wall Ball drills focusing on form and rhythm can also be beneficial, aiming for longer sets to build endurance.
Burpees Broad Jump: This segment requires both strength and technique. Hannah should focus on plyometric exercises like box jumps and broad jumps to improve her explosive leg power, alongside burpee drills to increase speed and efficiency. Combining these movements in circuit training can help simulate the fatigue and demands of this race segment.
Roxzone: The slower roxzone time indicates a need for faster transitions and better overall conditioning. High-intensity interval training (HIIT) can be effective for improving cardiovascular fitness and reducing transition times. Practicing quick transitions between different exercise stations during training sessions can also help reduce roxzone time.
Race Strategies:
Start Strong, but Pace Wisely: While Hannah has a strong start, ensuring a consistent pace throughout the race can help conserve energy for more challenging segments. Using a pace watch or setting time goals for each segment based on her training can help manage her effort more effectively.
Strength Training Focus: Given her strong running profile, dedicating more training time to improve strength, especially in her lower body and core, can provide a significant performance boost. Incorporating at least two strength-focused workouts per week can help achieve a more balanced athlete profile.
Practice Transitions: Reducing roxzone time through faster transitions can shave minutes off Hannah's total time. Incorporating transition drills into her workouts, where she quickly moves from one exercise to the next, can improve her efficiency and overall race time.
Recovery and Nutrition: Focusing on recovery strategies, including proper nutrition, hydration, and rest, is crucial for sustaining high-level training and improving performance. Tailoring her nutrition to support both endurance and strength training can help maximize her gains.
By addressing these areas of improvement with focused training and strategic race planning, Hannah Bird has the potential to significantly enhance her performance in future HYROX races.