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
257 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 26 to 72.
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The chart has 1 Y axis displaying values. Data ranges from 33 to 72.
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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 256 to 318.
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Based on 257 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 145 to 404.
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Based on 257 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
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -86 to 111.
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Based on 257 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 4863 to 5253.
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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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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 94 to 766.
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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 athlete we identified a possible improvement of
04:38.
Check the detail of the improvement plan below.
Based on 257 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Karina Heggan's performance in the 2024 Glasgow HYROX event is commendable, especially considering her top-ranking position in the age group 55-59 and her overall rank of 19 out of 74 athletes. Her total running time was 01:10 faster than average, highlighting her strengths as a runner. However, the analysis of her performance across various segments indicates a hybrid profile with a slight inclination towards running strength. Notably, Karina's pacing at the beginning was slightly slower than average but improved significantly as the race progressed, suggesting a cautious start followed by a strong finish. Her Roxzone time being 01:10 faster than average also suggests excellent overall fitness and efficient transition times, yet there are segments where specific strength training could yield significant improvements.
Segments to Improve:
Sled Pull: Karina's performance in the Sled Pull was significantly slower than average, indicating a potential area for improvement. Focusing on exercises that bolster posterior chain strength, such as deadlifts, hip thrusts, and kettlebell swings, could enhance her pulling power. Incorporating sled pull drills with gradually increasing weight could also directly improve her efficiency in this segment.
Sled Push: Similarly, for the Sled Push, strength training focusing on the quadriceps, calves, and core can offer improvements. Exercises like squats, leg presses, and calf raises, along with practice runs pushing a weighted sled on various surfaces, can help Karina develop the necessary strength and technique for this challenge.
Burpees Broad Jump: This segment requires both strength and explosive power. Plyometric exercises such as box jumps, jump squats, and burpee variations (including those with an added jump at the end) can enhance Karina's performance. Additionally, focusing on improving form during burpees to maximize efficiency and reduce energy expenditure could be beneficial.
Rowing: To improve her rowing time, Karina could benefit from both technique and endurance training. Rowing drills focusing on increasing stroke power and efficiency, combined with cardiovascular conditioning exercises like interval training on the rower, could significantly reduce her split time.
Race Strategies:
Start Pace: Given Karina's slower start in the first running segment, adopting a slightly more aggressive start could leverage her running strengths early on without risking burnout. This strategy could help her gain time in the initial stages of the race.
Strength Segment Focus: For segments identified as weaker areas, Karina should focus on maintaining a steady, sustainable pace that allows her to conserve energy for the running segments where she excels. This balance will enable her to maintain overall momentum throughout the race.
Transition Efficiency: Although Karina's Roxzone time is commendable, continuous focus on minimizing transition times through practice and strategic planning can still offer marginal gains. Quick transitions can save valuable seconds, contributing to an improved overall time.
Mental Preparation: Mental resilience and strategic race pacing are crucial for endurance events like HYROX. Karina could benefit from visualization techniques and scenario planning to prepare for the physical and mental challenges of each segment, ensuring she remains focused and adaptable throughout the race.
By targeting these specific areas for improvement and adopting strategic race strategies, Karina Heggan has the potential to enhance her performance in future HYROX events significantly. Tailoring her training to address both her strengths and weaknesses will ensure a balanced approach to her overall fitness and race readiness.
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 1 to 72.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 72.
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Percentile based on all the athletes who competed in Hyrox Pro Women