Dive into this athlete’s performance at 2024 Madrid 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 Powell Bronwyn'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 Powell Bronwyn'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 Powell Bronwyn'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 Powell Bronwyn'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
04:16.
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:
Bronwyn Powell exhibited a commendable performance in the 2024 Madrid HYROX race, finishing in the top 12% overall and top 14% within her age group. A standout observation is her exceptional total running time, which was 03:25 faster than average, indicating a strong runner profile. However, her performance in the roxzone, along with several strength-based segments, suggests room for improvement in overall fitness, transition efficiency, and specific strength exercises. Her pacing appeared to start slower in the initial running segment but significantly improved, maintaining a faster pace than average in subsequent runs. This demonstrates a strong endurance base but also highlights a potential for over-conservatism in the race's early stages.
Segments to Improve:
Roxzone: With a time 01:55 slower than average, improving transition times is crucial. Focusing on functional training that mimics the movements between exercises can enhance efficiency. Incorporating circuit training with minimal rest between exercises can simulate the transition periods experienced in the race.
Burpees Broad Jump: To improve the 01:50 slower than average time, plyometric training and explosive strength exercises are recommended. Incorporate box jumps, squat jumps, and burpee variations to increase power and efficiency. Practicing the specific technique of broad jumps with burpees in a fatigued state will also be beneficial.
Wall Balls: The 01:03 slower than average can be addressed by strengthening the upper body and core, alongside practicing the specific movement. Include exercises like thrusters, medicine ball slams, and core stabilization exercises to build endurance and strength in the muscles utilized during wall balls.
Sled Push: The slower time by 00:20 indicates a need for increased lower body power. Incorporate heavy sled pushes and pulls, squats, and leg presses to build the necessary strength. Technique refinement, focusing on posture and leg drive, will also contribute to improved performance.
Sandbag Lunges: Being 00:17 slower than average suggests a requirement for enhanced leg strength and endurance. Lunges with varying weights, step-ups, and resistance band exercises can build the needed muscle endurance and stability for better performance in this segment.
Race Strategies:
Start Stronger: Given the conservative start, a strategy to slightly increase pace in the initial running segments may prevent lost time that needs to be made up later. Warm-up dynamically to be race-ready from the start.
Transition Efficiency: Practice quick transitions between exercises by setting up mock race environments during training. Reducing hesitation and improving familiarity with the sequence of events can shave valuable seconds off the roxzone time.
Strength Endurance Balance: While running is a clear strength, balancing running training with targeted strength workouts is crucial. Incorporate at least two days of strength training focused on race-specific exercises to improve weaker segments.
Mid-Race Assessment: Develop the habit of assessing performance mid-race to adjust pacing and effort levels intelligently. If feeling strong, push harder on strength segments to offset against stronger runners.
Recovery Focus: Implement active recovery and mobility work post-race and during training to maintain flexibility and reduce injury risk. This will support sustained training intensity and race readiness.
Implementing these targeted training strategies and race tactics can help Bronwyn Powell elevate her performance in future HYROX races, transforming identified weaknesses into strengths and achieving a more balanced athlete profile.