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
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 Livingstone Fiona'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 Livingstone Fiona'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 Livingstone Fiona'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 Livingstone Fiona'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
03:31.
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:
Fiona Livingstone's performance in the 2024 Glasgow HYROX race is commendable, securing a top 11% finish among 2584 athletes and ranking in the top 12% of her age group. Her total running time was 01:22 faster than average, highlighting her strength in running, which significantly contributed to her overall time of 01:27:42. However, the analysis of her splits suggests a more hybrid profile, as she exhibited proficiency in both running and strength exercises. Despite starting slower than average in Running 1, Fiona demonstrated the ability to maintain and even increase her pace throughout the race, as evidenced by her exceptional performance in the later running segments.
Segments to Improve:
Wall Balls: Fiona's performance in the Wall Balls segment was significantly slower than average. To improve, she should focus on increasing her explosive power and endurance. Training Strategies: Incorporating plyometric exercises like jump squats and medicine ball throws can help build explosive strength. Additionally, practicing wall balls with a focus on form and timing, gradually increasing the weight of the medicine ball, can enhance her performance in this segment.
Sandbag Lunges: This segment was another area where Fiona could gain time. Training Strategies: Strengthening the glutes, quads, and hamstrings is crucial. Exercises like weighted lunges, step-ups, and Bulgarian split squats will build the necessary muscle endurance and strength. Practicing lunges with progressively heavier sandbags can also simulate race conditions and improve efficiency.
Farmers Carry: Fiona's time in this segment suggests the need for improved grip strength and core stability. Training Strategies: Incorporating grip strength exercises like dead hangs, farmer's walks with increasing weight, and wrist curls. Core strengthening exercises, including planks and deadlifts, will also contribute to better performance in this segment.
Sled Push and Sled Pull: Both segments indicated room for improvement. Training Strategies: Focusing on lower body power and endurance through squats, leg presses, and sled push/pull drills with varying resistance levels. Emphasizing the importance of maintaining a low center of gravity and using leg drive efficiently can also yield better times in these segments.
Burpees Broad Jump: This segment requires both stamina and explosive power. Training Strategies: High-intensity interval training (HIIT) involving burpees, box jumps, and broad jumps can enhance explosive power and cardiovascular endurance, enabling Fiona to complete this segment more swiftly.
Race Strategies:
Start Pacing: Fiona should aim for a steady start, conserving energy for the latter part of the race where she has shown the ability to exceed average performances. This approach will allow her to distribute her energy more evenly and improve her overall time.
Transition Efficiency (Roxzone): Given the time lost in transitions, focusing on reducing downtime between exercises is crucial. Practicing swift and efficient transitions during training sessions can minimize time spent in the Roxzone.
Strength vs. Running Balance: Fiona's training regime should aim for a balance between running and strength training. Given her strong running profile, incorporating more strength-focused workouts, especially targeting her weaker segments, will yield a more balanced performance.
Mid-Race Assessment: Being mindful of her performance during the race, Fiona should assess her energy levels and adjust her pace accordingly. If she finds herself ahead in the running segments, she could afford to focus more on maintaining form and conserving energy for strength exercises.
By addressing these areas of improvement with targeted training strategies and implementing effective race strategies, Fiona Livingstone can significantly enhance her performance in future HYROX races. The key to her success will be in finding the right balance between her running prowess and strength capabilities, alongside optimizing her race-day execution.
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.
Percentile based on all the athletes who competed in Hyrox Women