Dive into this athlete’s performance at 2024 Gdansk 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 9 to 97.
End of interactive chart.
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 227 to 384.
End of interactive chart.
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 140 to 589.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Dendra Beata'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 Dendra Beata's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -140 to 269.
End of interactive chart.
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 Dendra Beata'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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 826.
End of interactive chart.
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 Dendra Beata'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
08:44.
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:
Beata Dendra's performance in the 2024 Gdansk HYROX race places her as a highly competitive athlete within her age group, securing a Top 16% overall rank among 662 athletes and ranking 3rd in the 50-54 age group. A notable strength in Beata's race was her total running time, which was 04:26 faster than the average, indicating a strong runner profile. Her ability to maintain a faster pace across the running segments, especially in the first run where she was significantly faster than average, demonstrates excellent pacing and endurance. However, the analysis also reveals areas for improvement, particularly in strength-focused segments such as the Sled Pull and Burpees Broad Jump, where her performance fell below the average.
Segments to Improve:
Sled Pull: To improve in this area, Beata should focus on increasing her posterior chain strength. Exercises like deadlifts, kettlebell swings, and sled drags can enhance the required muscle groups. Incorporating interval-based pulling workouts, where she alternates between high-intensity pulls and rest, can also mimic the race condition and improve her endurance and strength for this segment.
Burpees Broad Jump: This segment requires both explosive power and stamina. Plyometric exercises such as box jumps, broad jumps, and plyo push-ups will help in building explosive strength. Additionally, practicing burpees with an emphasis on the broad jump distance can help Beata become more efficient in this segment. A focus on core strengthening exercises will also support better form and endurance.
Sandbag Lunges: To enhance performance in sandbag lunges, Beata should focus on lower body strength and stability. Incorporating lunges with varying weights and distances, Bulgarian split squats, and weighted step-ups into her training can help. Stability exercises, such as single-leg deadlifts, can also improve balance and core engagement necessary for this segment.
General Strength Training: For areas like the Sled Push, Farmers Carry, and Rowing, general strength conditioning is essential. A balanced training program that includes both compound lifts (e.g., squats, bench press, and overhead press) and accessory exercises focusing on grip strength and endurance (e.g., farmer's walks, grip trainers) will be beneficial. Rowing performance can specifically be improved through technique refinement and interval training on the rowing machine to enhance cardiovascular endurance and strength.
Race Strategies:
Pacing: Given Beata's strong running ability, she should continue to leverage this strength but also ensure she does not start too fast to avoid early fatigue. A steady pace in the initial running segments can help preserve energy for the more challenging strength exercises.
Transition Efficiency: Improving transition times between exercises can significantly impact overall performance. Practicing quick transitions in training sessions, including setting up for the next exercise and moving efficiently between stations, can save valuable seconds.
Strength-Endurance Balance: Focusing on a training regimen that balances both strength and endurance training can help Beata become more well-rounded. Implementing circuit training that includes both running intervals and strength exercises can mimic race conditions and improve her ability to maintain performance throughout the race.
Mental Preparation: Mental resilience is key in overcoming the challenging segments of the race. Visualization techniques, setting small, achievable goals throughout the race, and maintaining a positive mindset can help Beata push through tough sections.
By addressing these specific areas and implementing the suggested training strategies, Beata Dendra can further enhance her performance in future HYROX races. Continuous improvement in both strength and endurance components, coupled with efficient race strategies, will be crucial in her quest for even higher rankings.
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.
Chart
Line chart with 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 9 to 97.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women