Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 Bakker Roxane'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 Bakker Roxane'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 Bakker Roxane'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 Bakker Roxane'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
07:53.
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:
Roxane Bakker demonstrated a commendable performance in the 2024 Sports Direct HYROX London, finishing in the top 52% of all athletes and the top 57% of her age group (30-34). Notably, Roxane's total running time was 01:34 faster than the average, showcasing her strength as a runner. This suggests that Roxane has a runner's profile, excelling in endurance and speed over distance. However, areas for improvement have been identified, particularly in strength-focused segments such as the Sled Push and Sled Pull, where her times significantly exceeded the average. Roxane's ability to maintain faster transitions in the Roxzone highlights her efficiency in moving between exercises, but to enhance her overall performance, a more balanced approach between strength and endurance training is advised.
Segments to Improve:
Sled Push: Roxane's performance in the Sled Push was significantly slower than average, indicating a need for improved lower body strength and power. To enhance her sled push, Roxane should incorporate heavy squats, leg presses, and sled drag exercises into her training regimen. Emphasis on explosive start drills and interval training with weighted vests can also simulate the initial push effort needed.
Sled Pull: Similar to the sled push, the sled pull segment was notably slower. Training should focus on strengthening the posterior chain muscles. Deadlifts, kettlebell swings, and pull-through exercises will build the necessary strength. Additionally, practicing the actual sled pull with varying weights and distances can help improve technique and endurance.
Sandbag Lunges: To improve her time in sandbag lunges, Roxane should work on her leg endurance and stability. Bulgarian split squats, lunges with weight progression, and core stability exercises like planks and Russian twists will be beneficial. Incorporating sandbag workouts into her routine will also familiarize her with the specific demands of this segment.
Race Strategies:
Start Pacing: Roxane's initial running segments indicated a slower start compared to the average. Adopting a slightly faster start pace, without overexerting, could help her save valuable seconds. Interval training with a focus on fast starts could be beneficial.
Strength-Endurance Balance: Given Roxane's runner profile, integrating more strength training, particularly focusing on the lower body and core, will enhance her performance in strength-demanding segments. This doesn't mean neglecting running; rather, combining strength days with endurance days in her training plan will create a more well-rounded athlete.
Transition Efficiency: Although Roxane showed excellent transition times, continuous focus on minimizing rest and optimizing movement between exercises will maintain her competitive edge. Practice drills that mimic race day transitions can improve both physical and mental preparedness.
Recovery and Nutrition: Implementing a structured recovery and nutrition plan will support Roxane's increased training demands. Adequate rest, hydration, and nutrient timing are crucial for her to perform at her best during both training and on race day.
By addressing these areas, Roxane Bakker can expect to see significant improvements in her overall HYROX race performance, moving her closer to her athletic potential and possibly achieving higher rankings in future events.