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 Phillips Katie'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 Phillips Katie'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 Phillips Katie'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 Phillips Katie'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
05:39.
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:
Katie Phillips has demonstrated remarkable determination and skill in the 2024 Glasgow HYROX, finishing in the top 8% of all athletes and top 9% within her age group. This performance showcases her competitive edge and dedication. However, a deeper analysis reveals areas where Katie can further refine her abilities for even greater achievements. Her total running time was slightly slower than average, suggesting a more runner-oriented profile could be advantageous. Additionally, the pacing in the initial running segments indicates a cautious start, potentially leaving room for a more aggressive approach. The rapid transitions in the roxzone highlight an excellent fitness level and efficient movement between exercises, a critical strength in HYROX competitions.
Segments to Improve:
Wall Balls: Katie's performance in wall balls is significantly slower than desired. She should focus on improving her squat depth and power, along with the accuracy and consistency of her throws. High-intensity interval training (HIIT) incorporating air squats, thrusters, and medicine ball throws can enhance her explosiveness and endurance. Technique corrections, such as ensuring full hip extension and a solid front rack position, will also contribute to better performance.
Farmers Carry: Slower than average performance indicates a potential lack of grip strength and/or endurance. Katie should incorporate grip strengthening exercises (e.g., dead hangs, farmer's walks with increasing weight) and core stability work (e.g., planks, deadlifts) to build endurance for carrying heavy loads over distances. Interval training with heavy carries can simulate race conditions, improving both grip and overall carry strategy.
Total Running Time: Being slightly slower than average overall suggests that while Katie has a solid foundation, there is room for improvement in her running efficiency and endurance. Interval running, focusing on varying speeds and terrains, will help improve her pace and adaptability. Long-distance endurance runs, combined with speed work like 400m repeats, will enhance her aerobic capacity and running economy. Strength training focused on lower-body power (e.g., squats, lunges) can also contribute to faster running segments.
Race Strategies:
Aggressive Start: Katie should consider a slightly more aggressive pacing at the beginning of the race. By analyzing her splits, she can identify a comfortable yet challenging pace that allows her to push harder in the initial running segments without compromising her performance in the latter stages.
Transition Efficiency: Although her roxzone times are commendable, continuous practice on transitioning smoothly and quickly between exercises can shave off crucial seconds. Simulating race conditions during training, where she moves rapidly from one exercise to another, can further enhance this skill.
Mid-Race Evaluation: Implementing a mid-race evaluation strategy can help Katie adjust her pacing and effort based on her performance in the first half of the race. This could involve quick self-assessments during the roxzone or shorter running segments to determine if she can increase her pace or needs to conserve energy for strength-focused challenges ahead.
By focusing on these targeted improvements and maintaining her strengths, Katie Phillips is well-positioned to elevate her performance in future HYROX events. Continuous refinement of both physical and strategic elements will be key to achieving her athletic goals.
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