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
958 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 958 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 958 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Rinaldi Carla'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 Rinaldi Carla'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 958 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 Rinaldi Carla'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 Rinaldi Carla'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
04:22.
Check the detail of the improvement plan below.
Based on 958 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Carla Rinaldi showcased a commendable performance in the 2024 Glasgow HYROX, finishing in the top 18% of her age group and overall, a testament to her hard work and dedication. Her overall time of 01:36:58 was impressive, with a total running time of 00:47:49, indicating a stronger inclination towards running, as she finished this segment 01:43 faster than average. However, her performance in strength-based exercises, notably the Wall Balls, Sled Push, and Farmers Carry, suggests areas for improvement. Carla's pacing at the beginning of the race was slower, apparent from her first running segment but improved significantly as the race progressed. This suggests a conservative start, which she could adjust for potentially better overall times. Her profile appears to be more runner-oriented, but with room to grow in strength-focused areas.
Segments to Improve:
Wall Balls: Carla's performance in this segment was significantly slower than average, marking it as her most considerable area for improvement. Focusing on developing lower body strength and endurance through squats, thrusters, and wall ball specific drills can enhance performance. Practicing wall balls in a fatigued state, mimicking race conditions, will also help improve her efficiency and speed in this segment.
Sled Push: The sled push segment was slower than desired. Incorporating more lower body and core strength training, such as weighted sled pushes and pulls, squats, and lunges, will build the necessary power. High-intensity interval training (HIIT) with sleds can also improve her ability to maintain speed and power under fatigue.
Farmers Carry: Grip strength and endurance appear to be limiting factors here. Focused grip strength exercises, such as dead hangs, farmer's walks with incremental weight, and wrist curls, can be beneficial. Additionally, integrating these into longer circuit training can simulate the compounded fatigue experienced in races.
Race Strategies:
Start Pace Adjustment: Given Carla's conservative start, a slight adjustment to start at a moderately faster pace could benefit her overall time without risking early burnout. Interval training can help her find and maintain this optimal race start pace.
Transition Efficiency: Improving transition times between exercises can shave seconds off the overall time. Practicing quick transitions in training sessions, focusing on reducing rest times and efficiently moving between exercises, will help improve her Roxzone segment.
Strength-Running Balance: Since Carla shows a stronger running profile, incorporating more strength training into her routine, especially exercises that mimic race day activities, will help balance her performance. This includes combining running sessions with strength exercises to improve her ability to maintain running pace post-strength exercises.
Mental Preparation: Mental toughness and race strategy play crucial roles in performance. Visualization techniques, practicing race day nutrition and hydration, and scenario-based training can prepare Carla for the demands of race day beyond physical training.
Carla Rinaldi's performance in the 2024 Glasgow HYROX is commendable, with clear strengths in running and endurance. By focusing on her identified areas for improvement and adjusting her race strategies, she has the potential to significantly improve her future HYROX performances.