Dive into this athlete’s performance at 2024 Glasgow 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
766 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 56 to 87.
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 335 to 433.
End of interactive chart.
Based on 766 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 149 to 455.
End of interactive chart.
Based on 766 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Duff Celia'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 Duff Celia's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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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 -71 to 149.
End of interactive chart.
Based on 766 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 Duff Celia'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 Duff Celia'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
04:26.
Check the detail of the improvement plan below.
Based on 766 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Celia Duff's performance in the 2024 Glasgow HYROX race is commendable, especially considering her top rank in the age group 70-74 and placing in the top 21% of all athletes. Her overall time of 01:42:27 with a total running time of 00:52:22, slightly faster than average, showcases a balanced athlete profile with a slight inclination towards running. Her ability to manage consistent performance across diverse segments is notable, though there's room for improvement in both strength and transition segments to elevate her overall competitiveness. The pacing analysis suggests a conservative start with a gradual improvement in running segments, indicating a strategic approach but also room to optimize initial pacing for better time management.
Segments to Improve:
Sled Pull: With a performance significantly slower than average, focusing on improving technique and strength for sled pulls is crucial. Incorporating compound exercises like deadlifts, rows, and pull-ups can enhance upper body and core strength. Practicing with the sled pull itself, focusing on maintaining a low stance and driving through the legs while keeping the back straight, can improve both technique and endurance for this segment.
Sandbag Lunges: To improve the sandbag lunges, Celia should work on lower body strength and stability. Exercises like weighted lunges, step-ups, and squats will build the necessary muscle. Balance and stability drills, such as single-leg deadlifts and Bosu ball squats, can also enhance performance in this segment by improving overall control and power during the lunges.
Farmer's Carry: Grip strength and core stability are key to improving the Farmer's Carry segment. Grip strengthening exercises, including wrist curls, dead hangs, and farmer's walks with progressively heavier weights, will be beneficial. Additionally, core exercises that emphasize anti-rotation and stability, like planks, suitcase carries, and Turkish get-ups, can help maintain posture and efficiency during the carry.
Wall Balls: For Wall Balls, focusing on explosive power and coordination will yield improvements. Incorporating plyometric exercises such as box jumps, medicine ball slams, and thrusters can enhance explosive strength, while practicing wall balls with attention to form—squatting deeply and using the legs to drive the ball upwards—will improve efficiency and reduce fatigue in this segment.
Race Strategies:
Optimize Pacing: Starting the race with a slightly faster pace could prevent the need for significant catch-up in later segments. Interval training, with a mix of short sprints and longer, steady runs, can help Celia find and maintain an optimal pace throughout the race.
Efficient Transitions: Given the time lost in roxzone transitions, practicing quick and efficient transitions between segments can shave valuable seconds off the overall time. Simulated race runs, where transitions are practiced under fatigue, can help improve both the speed and smoothness of moving from one segment to the next.
Strength Endurance Balance: A targeted approach to training that balances strength and endurance work will be critical. For strength days, focus on compound movements and functional exercises that mimic race activities. For endurance, varied cardio that challenges both speed and stamina will help maintain a strong running base while improving overall fitness.
Mental Preparation: The mental aspect of racing, especially pacing oneself and pushing through challenging segments, cannot be overlooked. Visualization techniques, goal setting, and perhaps competitive practice runs can help Celia mentally prepare for the demands of race day.
By addressing these specific areas and implementing the suggested training strategies, Celia Duff has the potential to significantly improve her performance in future HYROX races. Consistency, along with a focus on both physical and mental preparation, will be key to her success.
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 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 55 to 100.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women