Dive into this athlete’s performance at 2024 Amsterdam 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
718 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 718 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 718 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Schwarz Frederike'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 Schwarz Frederike'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 718 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 Schwarz Frederike'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 Schwarz Frederike'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
06:14.
Check the detail of the improvement plan below.
Based on 718 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Frederike Schwarz demonstrated a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 25% overall and top 23% in her age group. Her standout strengths were evident in the Ski Erg and Farmers Carry segments, where she ranked in the top percentile. However, a pattern of slower running times was noticeable from Running 2 onwards, suggesting that she may have started too fast, as indicated by her exceptional Running 1 time. Overall, her profile leans more towards strength-based exercises, as evidenced by her strong performance in those areas compared to her running segments, which were slower than average.
Segments to Improve
Running Performance: Frederike's total running time was slower than the average. To improve her endurance and pace across all running segments, she should incorporate interval training, focusing on both speed and endurance. Suggested drills include:
Interval Runs: 800m repeats at 85-90% effort with a 2-minute rest between sets.
Tempo Runs: A 20-minute run at a comfortably hard pace, focusing on maintaining a steady pace.
Fartlek Training: Mix of sprint and jog intervals over varying distances.
Wall Balls: This segment was significantly slower than average, indicating room for improvement both in form and endurance. Frederike should focus on:
Technique Drills: Practice wall ball shots with focus on depth in squats and accuracy in throws.
Strength Training: Incorporate squats and overhead presses into her routine to build muscle endurance.
Plyometrics: Incorporate box jumps and medicine ball slams to improve explosive strength.
Roxzone Transitions: Faster transitions could significantly reduce her overall time. Focus on:
Quick Transition Drills: Practice moving quickly between exercises with minimal rest.
Functional Circuit Training: Perform circuits that mimic race conditions to improve transition efficiency.
Sandbag Lunges and Burpees Broad Jump: Improve muscle endurance and technique with:
Lunge Variations: Include walking lunges and weighted lunges in training.
Burpee Technique: Focus on form to ensure efficient movement and reduce fatigue.
Race Strategies
Pacing: Start at a sustainable pace to avoid burnout and maintain energy for later segments. Consider pacing strategies that involve negative splits, where the second half of the race is run faster than the first.
Transition Efficiency: Practice transitions to minimize time spent in the Roxzone. Focus on smooth and quick movement between exercises.
Nutritional Strategy: Ensure adequate hydration and energy intake before and during the race to sustain performance levels.
Mental Focus: Develop a strong mental game plan to stay focused and composed, especially during challenging segments like the Wall Balls and Running 8.