Dive into this athlete’s performance at 2024 Sydney 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 Grindrod Emily'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 Grindrod Emily'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 Grindrod Emily'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 Grindrod Emily'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
03:41.
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:
Emily Grindrod demonstrated a commendable performance at the 2024 Sydney Hyrox event, ranking in the top 19% overall and top 22% in her age group. Her overall time of 01:31:38 is quite competitive. Notably, Emily's total running time of 00:45:20 was 01:58 faster than the average, indicating a strong runner profile. However, her initial running segments suggest she might have started slightly too fast, particularly in Running 1, where she was significantly faster than average.
Segments to Improve:
Sandbag Lunges: Emily was 01:25 slower than average, ranking low in the 98th percentile. To improve, focus on strength and endurance in the lower body. Include exercises like weighted lunges, step-ups, and Bulgarian split squats. Practicing sandbag lunges with a focus on proper form—keeping the torso upright and engaging the core—will be essential.
Burpees Broad Jump: With a time 01:02 slower than average, targeted drills can help. Emphasize explosive movement training, such as box jumps and plyometric push-ups. Form correction is crucial: ensure proper landing mechanics and efficient transition between burpees and jumps.
Roxzone: Emily spent 00:45 longer than average, indicating room for improvement in transitions. Practice quick transitions between exercises to minimize downtime. Circuit training with minimal rest can simulate race conditions, enhancing overall fitness.
Sled Pull: Although on par with the average, there is potential for improvement. Focus on upper body and grip strength. Exercises like bent-over rows and deadlifts will enhance pulling power.
Race Strategies:
Pacing: Be mindful of starting too fast, as seen in Running 1. Maintain a consistent pace to conserve energy for later stages.
Transition Efficiency: Practice efficient transitions to reduce time spent in the Roxzone. Visualize and rehearse transitions between exercises during training.
Compromised Running: Train for running under fatigue, especially after strength-heavy exercises like the sandbag lunges and sled pull. Incorporate compromised running drills, where running is performed immediately after strength exercises.
By addressing these specific areas and implementing the recommended strategies, Emily can enhance her performance and aim for an even higher ranking in future races.