Smith Alana
Hyrox Result
Dive into this athlete’s performance at 2024 Melbourne 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.
Race Summary
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 Smith Alana'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 Smith Alana'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 Smith Alana'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 Smith Alana'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
04:54.
Check the detail of the improvement plan below.
03:07
Potential Improvement
63.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Alana Smith delivered a commendable performance at the 2024 Melbourne HYROX race, achieving an overall rank of 238 out of 1801 athletes, placing her in the top 13%. Within her age group (30-34), she secured the 59th position, ranking in the top 14%. Her overall completion time was 01:26:10, which is quite competitive given the field. A detailed look at her pacing shows a relatively conservative start in the first four running segments, with times consistently slower than the average. This indicates a potential need for better pacing strategy at the beginning of the race. The total running time was 00:46:17, slightly slower than average, suggesting that she has a stronger strength profile with room for improvement in running efficiency.
Segments to Improve
- Total Running Time: Alana's total running time was 01:23 slower than average. To improve, she should focus on interval training to boost her running speed and endurance. Incorporating speed drills, tempo runs, and hill sprints can enhance her cardiovascular fitness and running economy.
- Roxzone: Her time spent in the Roxzone was 00:31 slower than average. This indicates potential inefficiencies in transitions. Practicing transitions with time constraints can help. Emphasizing quick gear changes and efficient movement between stations during training sessions will be beneficial.
- Sled Pull: Alana's sled pull was 00:27 slower than average. Improving her upper body and grip strength through exercises like deadlifts, bent-over rows, and farmer’s walks can enhance her pulling power. Additionally, practicing sled pulls with varying resistance will help adapt to race conditions.
- Farmers Carry: This segment was 00:24 slower than average. To improve, focus on grip strength and core stability exercises. Incorporate regular farmer's carries with increasing weights and distances, as well as core strengthening routines like planks and Russian twists.
- Wall Balls: With a time 00:16 faster than average, slight improvements can still be made. Focus on explosive power through plyometric exercises such as box jumps and medicine ball throws to maintain efficiency and improve fatigue resistance.
Race Strategies
- Optimize Pacing: Start at a pace closer to the average to avoid early fatigue. This can be achieved by incorporating negative split training, where the second half of the run is faster than the first.
- Efficient Transitions: During practice, simulate race conditions to focus on quick transitions. This includes setting up equipment similar to the race and practicing moving between stations swiftly.
- Focus on Compromised Running: Train for running immediately after strength exercises to mimic race conditions. This can be done by alternating between strength exercises and running intervals during training sessions.
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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