Dive into this athlete’s performance at 2024 Fort Lauderdale 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
159 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.
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The chart has 1 Y axis displaying values. Data ranges from 4 to 51.
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The chart has 1 Y axis displaying values. Data ranges from 7 to 51.
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Percentile based on all the athletes who competed in Hyrox Pro 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!
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The chart has 1 Y axis displaying values. Data ranges from 190 to 317.
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Based on 159 athletes with similar finish time in Hyrox Pro 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.
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The chart has 1 Y axis displaying values. Data ranges from 111 to 301.
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Based on 159 athletes with similar finish time in Hyrox Pro 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.
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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -79 to 85.
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Based on 159 athletes with similar finish time in Hyrox Pro 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.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 4066 to 4472.
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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.
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Column range of splits time
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The chart has 1 Y axis displaying values. Data ranges from 94 to 763.
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Percentile based on all the athletes who competed in Hyrox Pro 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 performance we identified a possible improvement of
04:52.
Check the detail of the improvement plan below.
Based on 159 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alex Shabo demonstrated commendable athleticism in the 2024 Fort Lauderdale HYROX PRO event, securing a top 14% overall rank and leading her age group. Her performance indicates a balanced profile with a slight inclination towards running, as evidenced by her total running time being slightly faster than average. However, her pacing strategy might need adjustment. The significantly faster first running segment suggests a potentially too aggressive start, which could have impacted her endurance in later stages. Moreover, the Roxzone time being faster than average reflects efficient transitions and a high level of overall fitness, yet there is room for improvement in both running endurance and specific strength exercises to achieve an even better balance.
Segments to Improve:
Sandbag Lunges: Ranking in the 99th percentile with a time significantly slower than average, this segment stands out for improvement. To enhance performance, incorporate weighted lunges and leg strength workouts into your training regimen. Exercises like Bulgarian split squats, deadlifts, and weighted step-ups can increase leg power and endurance. Also, practice lunges with varying weights to mimic the race conditions more closely.
Burpees Broad Jump: Being 20 seconds slower than average suggests room for improvement in explosive strength and coordination. Implement plyometric exercises such as box jumps, broad jumps, and burpees without the jump to build explosive power. Focus on form and coordination by practicing the burpee broad jump specifically, aiming for efficiency in movement and minimal energy waste.
Rowing: The slower performance in rowing indicates a need for better technique and endurance. Incorporate rowing intervals into your training, focusing on proper form, especially the catch and drive phases. Endurance rowing sessions and HIIT on the rower can also improve cardiovascular capacity and rowing efficiency.
Race Strategies:
Pacing: Given the fast start in the first running segment, adopting a more conservative pacing strategy at the beginning of the race could preserve energy for stronger performances in the strength segments and maintain a steady pace throughout the race. Utilize tempo runs and interval training to develop a better sense of pacing.
Strength-Endurance Balance: To improve in both running and strength segments, alternate focus between strength training and running in your weekly routine. Incorporate circuit training combining strength exercises with short bursts of high-intensity running to mimic race conditions and improve transition times between segments.
Transition Efficiency: Even though the Roxzone time suggests efficient transitions, refining this aspect can still shave seconds off the overall time. Practice quick transitions between running and strength exercises in training to reduce downtime and improve overall race rhythm.
By focusing on these targeted improvements and strategies, Alex Shabo can enhance her performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced and efficient race profile.
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.
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The chart has 1 Y axis displaying values. Data ranges from 0 to 100.
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The chart has 1 Y axis displaying values. Data ranges from 0 to 59.
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Percentile based on all the athletes who competed in Hyrox Pro Women