Dive into this athlete’s performance at 2024 Stuttgart 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 GriffithElliott Onika'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 GriffithElliott Onika'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 GriffithElliott Onika'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 GriffithElliott Onika'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
04:48.
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
Onika GriffithElliott demonstrated a commendable performance in the 2024 Stuttgart Hyrox race, finishing in the top 14% overall and top 15% in her age group. Her total running time was significantly faster than average by 4 minutes and 36 seconds, indicating a strong runner profile. The performance across the initial running segments suggests she started at an optimal pace, maintaining a consistent and competitive speed. Her best running lap time of 4 minutes and 50 seconds further highlights her running prowess. However, the slower transition times in the Roxzone and specific strength exercises suggest areas for improvement in strength and recovery speed during transitions.
Segments to Improve
Wall Balls: Onika was 1 minute and 35 seconds slower than the average. To improve, focus on increasing strength and endurance in the lower body and shoulders. Suggested exercises include:
Medicine Ball Squats: Enhance leg and core strength.
Shoulder Presses: Build shoulder endurance.
Wall Ball Technique Drills: Focus on efficient squat depth and explosive power.
Roxzone: The Roxzone time was 1 minute and 15 seconds slower, indicating potential room for improvement in transition speed. Strategies include:
Transition Drills: Practice quick transitions between different exercises without rest.
High-Intensity Interval Training (HIIT): Improve overall cardiovascular fitness for better recovery.
Burpees Broad Jump: This segment was 50 seconds slower. Focus on explosive strength and endurance. Recommended exercises:
Plyometric Drills: Box jumps and broad jumps to improve explosive power.
Burpee Variations: Incorporate different styles to increase muscle adaptation.
Sandbag Lunges: Being 41 seconds slower suggests a need to improve specific strength and stability. Exercises to consider:
Weighted Lunges: Increase leg and core strength.
Balance Drills: Single-leg exercises to improve stability.
Rowing: At 16 seconds slower, focus on technique and upper body endurance. Suggestions:
Rowing Technique Sessions: Focus on efficient stroke technique.
Upper Body Strengthening: Exercises like bent-over rows and pull-ups.
Race Strategies
Pacing: Maintain the strong initial pacing strategy in running segments to capitalize on running strengths.
Energy Conservation: Implement energy management techniques during transitions and strength exercises to maintain performance levels throughout the race.
Focus on Technique: Ensure efficient form during all strength exercises to reduce energy expenditure and improve overall time.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women