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
1000 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
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 Tracey Alex'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 Tracey Alex'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 Tracey Alex'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 Tracey Alex'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
10:45.
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:
Alex Tracey demonstrated a commendable performance in the 2024 Berlin Hyrox race, finishing in the top 13% overall and top 15% within the age group of 30-34. This showcases a strong competitive edge amongst a large group of athletes. With an overall time of 01:21:31 and a total running time exactly on average, Alex exhibits a balanced profile between running and strength exercises. The consistency in running, highlighted by the best lap time of 00:06:10, indicates a well-maintained pace throughout the race. However, to climb higher in the rankings, focusing on both enhancing strength station performances and optimizing transition times (roxzone) will be crucial.
Segments to Improve:
Transition Times (Roxzone): A slower roxzone time suggests areas for improvement in overall fitness and transition efficiency. Incorporating high-intensity interval training (HIIT) with short recovery periods can enhance cardiovascular fitness, enabling quicker recovery and transitions between stations. Practicing specific transition drills, such as simulated station-to-running transitions, will also help minimize rest times and improve the roxzone segment.
Strength Stations: Given the balanced profile but an indication towards needing more strength-focused improvements, incorporating compound lifts (e.g., deadlifts, squats, bench presses) and functional fitness exercises (e.g., kettlebell swings, sandbag carries) into the training routine can increase overall strength. Emphasizing form and progressive overload will be key to safely increasing performance in these areas. Plyometric exercises, like box jumps and medicine ball throws, can also improve explosive power beneficial for both running and strength stations.
Race Strategies:
Pacing: Analyzing the splits from the first four running segments suggests a consistent pace; however, ensuring not to start too fast is crucial to avoid early fatigue. Implementing a negative split strategy, where the second half of the race is run slightly faster than the first half, can lead to overall time improvement. Regular tempo runs and long interval training can aid in developing a strong sense of pacing.
Strength Training Integration: On days focused on strength training, concluding the session with a short, high-intensity run can simulate the post-station fatigue experienced during races. This will help in adapting to running under fatigue, improving both running and strength recovery times.
Transitional Efficiency: Reducing time spent in transitions can lead to significant overall time improvements. Practicing quick changes between running and exercises during training sessions will help in mimicking race day conditions, making these transitions more efficient. Incorporating agility ladder drills and plyometrics can also improve quickness and coordination, further aiding in faster transitions.
By focusing on these targeted areas for improvement and implementing the suggested training strategies, Alex has the potential to significantly enhance performance in future races. Balancing the focus between running stamina, strength endurance, and transition efficiency will be key to climbing the ranks in the highly competitive HYROX events.
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