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.
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 Murrell Rose'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 Murrell Rose'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 Murrell Rose'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 Murrell Rose'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
03:39.
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
Rose Murrell delivered a commendable performance in the 2024 Melbourne Hyrox event, ranking in the top 15% overall and top 18% in her age group. Her total running time was 1:18 faster than the average, indicating a strong runner profile, though there are opportunities to enhance her strength-based segments. Notably, Rose's initial running segment was slower than average, suggesting a conservative start that may have allowed for better pacing in later laps. Overall, her performance suggests a balanced athlete with room to improve strength-related exercises.
Segments to Improve
Burpees Broad Jump: Rose's time was significantly slower than average, placing her in the 95th percentile. To improve:
Drills: Practice explosive power drills such as box jumps and plyometric push-ups to enhance burst strength and speed.
Form: Focus on maintaining a consistent pace throughout the burpees, minimizing rest time between jumps.
Exercises: Include HIIT sessions that incorporate burpees to build endurance and efficiency.
Roxzone: Rose took more time than average during transitions. To improve:
Strategy: Simulate race conditions in training to practice quick transitions and minimize downtime.
Fitness: Incorporate circuit training with minimal rest to build overall fitness and transition agility.
Sandbag Lunges: This segment was slower than average, suggesting a need for greater leg strength and stability.
Exercises: Include weighted lunges, Bulgarian split squats, and core strengthening exercises.
Technique: Focus on maintaining proper form and balance during lunges to prevent fatigue and enhance efficiency.
Sled Pull: Only slightly slower than average, but still an area for improvement.
Training: Engage in resistance band work and sled training to build pulling strength and endurance.
Technique: Concentrate on maintaining a steady pace and using leg drive efficiently to conserve energy.
Wall Balls: Although not significantly slower, there is room for improvement.
Training: Practice with heavier balls to build muscle endurance and speed in movement.
Form: Ensure a consistent and rhythmic squat-to-throw motion to maintain momentum.
Race Strategies
Pacing: Consider adopting a slightly more aggressive start in the initial running segments to leverage her running strength, ensuring not to compromise later runs.
Focus on Transitions: Practice quick transitions during training sessions to reduce Roxzone times, emphasizing mental preparation and focus during these periods.
Strength Training: Given her runner profile, incorporating more strength training into her routine will balance her abilities and improve performance in strength-based segments.
Compromised Running Drills: Practice running immediately after strength exercises to simulate fatigue and improve resilience during the race.