Dive into this athlete’s performance at 2024 New York 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
788 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 788 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 788 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Dey rose'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 Dey rose'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 788 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 Dey rose'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 Dey rose'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
04:39.
Check the detail of the improvement plan below.
Based on 788 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rose Dey's performance in the 2024 New York HYROX race places her as a highly competitive athlete within her age group, finishing in the top 10% of athletes. Her overall rank among all participants is commendable, landing in the top 23%. Rose appears to have a balanced profile, showing proficiency in both running and strength exercises, though there is a slight indication she leans more towards a runner's profile given her total running time is only slightly slower than average. The initial segments of the race suggest that Rose started off stronger than she finished, indicating potential issues with pacing or endurance over the course of the event.
Segments to Improve:
Sled Push: Rose's performance in the sled push was significantly slower than average. To improve, focus on lower body strength through exercises like squats, deadlifts, and leg presses. Additionally, practicing the actual sled push with varying weights can help improve technique and endurance for this specific challenge.
Wall Balls: This segment was also below average. Improvement can come from practicing the wall ball shot with a focus on form, particularly the depth of the squat and the thrust used to propel the ball. Incorporating high-intensity interval training (HIIT) with wall balls can enhance both strength and cardiovascular endurance.
Roxzone: The transition times between exercises indicate room for improvement in overall fitness and efficiency. To address this, Rose could benefit from circuit training that mimics the race's structure, focusing on swift movements between different exercises and minimizing rest times.
Race Strategies:
Pacing: It appears Rose may benefit from a more conservative start to better distribute her energy throughout the race. Implementing interval training with a focus on maintaining a steady pace could help improve her endurance, especially in later segments.
Transitions (Roxzone): Reducing transition times can be achieved by practicing specific drills that mimic moving from one exercise to the next. This includes setting up a mini-circuit that replicates the race layout and focusing on reducing rest times between activities.
Strength vs. Endurance Balance: Given Rose's slightly slower total running time, incorporating more strength training, particularly exercises that target the lower body and core, could help improve her performance in strength-focused segments. Conversely, maintaining her running endurance through consistent, varied training runs is crucial to keep her competitive edge.
By addressing these specific areas with targeted training and strategic race planning, Rose Dey has the potential to significantly improve her performance in future HYROX races. The focus should be on balancing her evident running skills with enhanced strength and efficiency in transitions, ensuring a more consistent performance across all segments of the race.