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 Sloan Hannah'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 Sloan Hannah'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 Sloan Hannah'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 Sloan Hannah'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
04:42.
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:
Hannah Sloan's performance in the 2024 Glasgow HYROX race places her impressively within the top 14% of overall athletes and the top 17% in her age group, showcasing her competitive prowess. Her overall time of 01:31:58, with a total running time of 00:48:41, suggests a slightly slower pace than average in running segments. This indicates that while Hannah has a robust foundation, there is room for improvement in running efficiency and endurance. Her strengths are notably pronounced in strength-based exercises, as seen in her exceptional performance in the Ski Erg, Sled Push, Sled Pull, and Rowing segments. This suggests a more strength-oriented athlete profile, with potential to enhance her hybrid capabilities by focusing on running endurance and transition speed.
Segments to Improve:
Run Total: Hannah's total running time indicates a need for improved running efficiency and endurance. Focusing on interval training, such as 400 to 800 meters repeats at a pace slightly faster than her current race pace, can improve VO2 max and running economy. Incorporating hill sprints and tempo runs will also enhance her speed and endurance. Additionally, practicing running on fatigued legs post-strength training sessions can simulate race-day conditions, improving her resilience across running segments.
Wall Balls: This segment shows significant room for improvement. Hannah should work on her squat depth and power generation from the hips to optimize the efficiency of each throw. Incorporating plyometric exercises like jump squats and box jumps can improve explosive power. Practicing wall balls in a fatigued state, similar to race conditions, will also help improve her performance in this segment. Focusing on a consistent pace and breathing rhythm during this exercise can prevent excessive fatigue.
Burpees Broad Jump: To improve in this area, Hannah should focus on explosive strength and coordination. Plyometric exercises, including broad jumps and box jumps, will be beneficial. Additionally, incorporating burpee intervals into her training can enhance her stamina and efficiency in this exercise. Emphasizing form, such as landing mechanics and the transition between the burpee and the jump, will also be crucial.
Sandbag Lunges: This segment requires both strength and endurance. Hannah can benefit from lunges variations (e.g., forward, reverse, and side lunges) with added weight to simulate the sandbag's resistance. Strength training focusing on leg and core stability will also be beneficial, as will endurance training that incorporates weighted carries to build resilience over longer distances.
Race Strategies:
Pacing: Given the analysis, Hannah should adopt a conservative start, ensuring she does not deplete her energy reserves too early, particularly before strength-based stations. By segmenting the race into thirds and aiming to gradually increase her pace, Hannah can conserve energy for a strong finish.
Transitions (Roxzone): As the Roxzone time is better than average, maintaining or slightly improving this aspect through practice of swift transitions between exercises will enhance Hannah's overall race time. Simulating race conditions in training, where she moves quickly from running to strength exercises, will be beneficial.
Strength Endurance: As a strength-oriented athlete, Hannah should continue to capitalize on her strength segments while working on running endurance to become more efficient. Incorporating running segments immediately after strength training in her routine can improve her hybrid capabilities.
Recovery: Focusing on active recovery and mobility work post-training and races will aid in reducing muscle soreness and improving flexibility, allowing for more efficient training sessions and better race-day performance.
By addressing these identified areas of improvement with targeted training strategies and maintaining her strengths, Hannah Sloan can further enhance her performance in future HYROX races, potentially achieving even higher rankings in her age group and overall.