Dive into this athlete’s performance at 2024 London 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
167 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 167 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 167 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Norman Sarah'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 Norman Sarah'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 167 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 Norman Sarah'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 Norman Sarah'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
05:24.
Check the detail of the improvement plan below.
Based on 167 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Sarah! First off, big shoutout for your performance at the 2024 London Hyrox! Finishing in the top 96% overall and top 95% in your age group is no small feat! Your overall time of 02:06:04 showcases your endurance and commitment. Looking at your total running time of 00:58:52, you're definitely more of a runner, which is fantastic—you’re 04:01 faster than the average! However, we need to balance that running prowess with some serious strength training to tackle those tougher segments. Your pacing was a bit off at the start, especially with your first running segment being 01:42 slower than average. That’s a classic case of starting like a rabbit and ending like a tortoise. Remember, it's all about finding that sweet spot! 🐇
Segments to Improve:
Now, let’s dive into the segments where you can level up your game:
Wall Balls (00:10:38): This segment took you quite a bit longer than the average, and it's definitely one of your biggest opportunities for improvement. To build strength and endurance here, focus on high-rep wall ball workouts. Aim for 3-4 sets of 15-20 reps, ensuring you maintain form—keep your core tight and focus on a smooth catch and release. You could also incorporate some squat variations to build up that explosive power.
Burpees Broad Jump (00:11:38): This was another slower segment, taking almost a minute longer than average. To improve, try doing burpee drills combined with broad jumps. For example, do 5 burpees followed by a broad jump, rest, and repeat for 3-5 sets. This will help build your cardiovascular endurance while refining your explosive power.
Sled Pull (00:08:21): Your sled pull could use some love, coming in at 00:06 slower than average. Focus on technique here—maintain a low center of gravity and lean into the pull. Incorporate specific sled training into your routine, aiming for 4-5 sets of 20-30 meters with a moderate weight. Work on quick transitions to minimize your time under load.
Sandbag Lunges (00:07:46): This segment was also slower than expected; try to incorporate more dynamic lunges in your workouts. For instance, do walking lunges with a sandbag or kettlebell, focusing on your form. Aim for 4 sets of 10-12 reps on each leg, ensuring you keep your core engaged and your back straight.
Roxzone (00:11:09): You spent more time than necessary transitioning between exercises. This isn't just about fitness; it's also about strategy. Work on your transitions during your training sessions—simulate race conditions and practice moving quickly from one exercise to the next. Set a timer and challenge yourself to minimize your transition times. Even practicing with a friend can help—nothing says 'motivation' like a little friendly competition! 💥
Race Strategies:
When you hit that race day, remember to pace yourself properly. Start with a controlled first run—something closer to your average pace rather than pushing too hard at the start. Your ability to maintain a steady effort will pay off in the latter stages of the race. Focus on breathing and keeping your form intact during those tough segments, especially the wall balls and sled pulls. And don’t forget to hydrate and refuel at strategic points—every bit helps! Finally, visualize your race strategy before the event. Think of it as a game plan; you wouldn’t go into a game without one, right? 🏆
Conclusion:
Sarah, you’ve already shown incredible potential, and with a few tweaks here and there, you’ll be unstoppable! Remember, "Success is the sum of small efforts, repeated day in and day out." So, keep grinding, keep pushing, and soon those segments will be your strengths instead of your weaknesses. And hey, if anyone asks, tell them you’re training to be the Hyrox superhero of the 40-44 age group! Keep smashing it, and let’s get you ready to crush that next race! 💪 Remember, the only bad workout is the one you didn’t do. Keep it up, and I’m here to help you every step of the way. Your Rox-Coach is rooting for you!