Dive into this athlete’s performance at 2024 Berlin 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
645 similar athletes.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 645 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 645 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 645 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
10:22.
Check the detail of the improvement plan below.
Based on 645 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Carla LHomme's performance in the 2024 Berlin HYROX race showcased her exceptional athleticism, finishing in the top 6% of all athletes and top 9% within her age group. This is a commendable achievement given the competitive field. Her overall time of 01:15:06, with a total running time of 00:45:06, indicates a well-balanced athlete with strengths in both running and strength exercises. However, since her total running time was exactly average, it suggests that there is potential for improvement in both her running efficiency and her strength segments. Her best running lap time of 00:05:36 demonstrates her capability for speed, suggesting that with targeted training, she could enhance her performance even further. The analysis indicates that Carla started the race with a pacing strategy that was neither too fast nor too slow, maintaining a steady performance throughout the race. This suggests a disciplined approach to pacing but also highlights an area where strategic adjustments could yield better results.
Segments to Improve:
Strength Segments: Given Carla's average total running time, focusing on improving strength could provide the most significant performance gains. Incorporating high-intensity interval training (HIIT) with a focus on functional strength exercises such as kettlebell swings, deadlifts, and weighted squats can help. These exercises improve overall strength and endurance, crucial for HYROX races.
Transition Times (Roxzone): The data suggests Carla could improve her transition times. Including transition drills in her training, where she practices quickly moving from one exercise to the next, can reduce downtime. Simulating race conditions by setting up a circuit that mimics the race's structure will help improve her efficiency in transitions.
Running Efficiency: To enhance her running performance, Carla should consider incorporating interval training, hill sprints, and tempo runs into her routine. These exercises will improve her aerobic capacity and running economy. Focusing on running form, such as maintaining a proper posture and optimizing stride length, can also contribute to more efficient running.
Race Strategies:
Pacing: Carla may benefit from a more dynamic pacing strategy. Starting slightly faster than her average pace and gradually increasing her effort allows her to bank time early on, which can be beneficial if she encounters fatigue in later stages. Practicing negative splits during training runs can help her get accustomed to this approach.
Strength to Running Transition: Improving the transition from strength segments to running can help Carla conserve energy and maintain a faster pace. Incorporating brick workouts, which combine strength training immediately followed by a running segment, can help her body adapt to the switch more efficiently during races.
Recovery and Nutrition: Focusing on recovery strategies and nutrition can also provide marginal gains. Implementing a structured recovery protocol, including stretching, foam rolling, and adequate hydration, will prepare her body for the next training session or race. Tailoring her nutrition to support her training demands, focusing on a balanced intake of carbohydrates, proteins, and fats, will ensure her body is fueled for both strength and endurance work.
By addressing these identified areas of improvement with specific training strategies and making strategic adjustments to her race approach, Carla LHomme has the potential to significantly enhance her performance in future HYROX events. With a focus on improving her strength segments, optimizing transition times, and refining her running efficiency, Carla can build on her already impressive foundation to achieve even greater success.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Lhomme Carla
