Dive into this athlete’s performance at 2024 Dubai 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
320 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 320 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 320 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Nebres Julie'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 Nebres Julie'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 320 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 Nebres Julie'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 Nebres Julie'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
06:05.
Check the detail of the improvement plan below.
Based on 320 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Julie Nebres delivered a commendable performance in the 2024 Dubai HYROX, securing a top 23% position overall and within her age group. Her overall time was 01:55:04, with a total running time of 00:56:02, indicating a proficiency in running, as this was 00:58 faster than the average. This suggests Julie has a more runner-oriented profile. However, analysis highlights room for improvement in transitioning between exercises, evidenced by a slower-than-average Roxzone time. The initial running segments indicate a strong start, but there is a potential for pacing adjustments to conserve energy for consistent performance across all segments.
Segments to Improve:
Sandbag Lunges: Julie's performance in the Sandbag Lunges was significantly slower than average. To improve, focus on lower body strength and endurance through exercises like weighted squats, lunges (both forward and reverse), and step-ups. Incorporating dynamic lunge variations can also increase stability and strength. Practicing lunges with gradually increasing weight can help simulate race conditions.
Roxzone: A slower Roxzone time suggests a need for better overall fitness and faster transitions. Interval training combining cardiovascular exercises with strength training can improve endurance and recovery time. Practicing quick transitions between exercises in training sessions can also reduce Roxzone time.
Farmers Carry: To improve grip strength and endurance for the Farmers Carry, incorporate grip-specific exercises such as dead hangs, farmer's walks with increasing weight, and towel or thick rope pulls. Also, enhancing core strength through planks and weighted carries can improve overall stability for this segment.
Ski Erg and Rowing: For both the Ski Erg and Rowing segments, targeting upper body endurance and power is crucial. Incorporate interval training on the rower and SkiErg, focusing on increasing stroke power and efficiency. Exercises like pull-ups, seated rows, and kettlebell swings can build the necessary muscle groups. Technique drills focusing on proper form and maximizing power output with each stroke can also be beneficial.
Burpees Broad Jump: This segment requires explosive power and stamina. Plyometric exercises such as box jumps, broad jumps, and plyo push-ups will help build explosive strength. Additionally, incorporating burpees with a weighted vest in training can simulate race conditions and improve endurance.
Race Strategies:
Pacing: Given Julie’s stronger running profile, focusing on a consistent pace that conserves energy for strength-based segments can enhance overall performance. Breaking down the race into segments and setting target times based on training performances can help maintain an even pace.
Transitions: Minimizing time in the Roxzone through practicing quick transitions between exercises during training. This includes setting up equipment in advance where possible and mentally preparing for the next exercise before completing the current one.
Strength Training Integration: Given the identified areas needing improvement are primarily strength-based, integrating more comprehensive strength training into the running-heavy routine can provide a more balanced performance. This might involve dedicating specific days to strength training or incorporating strength exercises into running days.
Endurance Training: For segments where endurance is key, such as the Sandbag Lunges and Farmers Carry, incorporating longer, sustained strength training sessions can improve stamina in these challenging segments.
Mental Preparation: Mental resilience plays a crucial role in endurance races. Practicing visualization techniques and setting small, achievable goals throughout the race can help maintain focus and motivation.
By addressing these areas with targeted training and strategic race planning, Julie can leverage her running strengths while significantly improving in weaker segments, potentially leading to an even better performance in future HYROX events.