Dive into this athlete’s performance at 2024 Sydney 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 Jones Nicola'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 Jones Nicola'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 Jones Nicola'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 Jones Nicola'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
06:25.
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
Nicola Jones delivered a commendable performance at the 2024 Sydney Hyrox race, finishing in the top 11% overall and top 10% in her age group. Her overall time was 01:24:51, showcasing strong capabilities in several areas. However, her total running time was 02:25 slower than average, indicating that running is an area that could benefit from targeted improvement. Additionally, Nicola's pacing strategy suggests that she started fast in the initial running segments but gradually slowed down. This pattern indicates a need for better pacing strategies and endurance training to maintain speed throughout the race. Her strengths lie in strength-based exercises, evident from her impressive performance in the Sled Push, Rowing, Farmers Carry, and Wall Balls, suggesting a strong strength profile.
Segments to Improve
Total Running Time: Nicola's running times were consistently slower than average after the initial segment. To enhance her running performance, she should focus on building endurance and speed. Specific exercises include:
Interval Training: Incorporate high-intensity interval training (HIIT) with segments of 400m sprints followed by 200m recovery jogs to build speed and aerobic capacity.
Tempo Runs: Introduce tempo runs at a challenging but sustainable pace for 20-30 minutes to improve lactate threshold.
Strength Training: Focus on lower body strength exercises such as squats and lunges to enhance running power and efficiency.
Burpees Broad Jump: This segment was 00:21 slower than average. Improving explosive power and efficiency in transitions can help. Suggested drills include:
Plyometric Training: Incorporate box jumps and jump squats to improve explosive strength and jumping efficiency.
Form Correction: Focus on maintaining a strong core and using arm swings to propel forward movement during the broad jump.
Sled Pull: Nicola was 00:13 slower than average. To improve, focus on:
Upper Body Strength: Increase back and shoulder strength with exercises like rows and pull-ups.
Technique Drills: Work on sled pull technique, emphasizing proper body mechanics and pulling rhythm.
Sandbag Lunges: This segment was 00:13 slower than average. To enhance performance:
Endurance Training: Increase lunge endurance with weighted lunges over longer distances.
Core Stability: Strengthen the core to maintain balance and posture during lunges.
Race Strategies
Pacing Strategy: Implement a more consistent pacing strategy by starting at a moderate pace and gradually increasing speed. This approach helps conserve energy for the later stages of the race.
Transition Efficiency: Although Nicola's Roxzone time was faster than average, continuous improvement in transitions can shave off precious seconds. Practice quick transitions by simulating race conditions in training sessions.
Compromised Running Scenarios: Train under fatigue by incorporating running immediately after intense strength exercises to simulate race conditions and improve performance in compromised running scenarios.