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
19 similar athletes.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 19 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 19 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 19 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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
28:14.
Check the detail of the improvement plan below.
Based on 19 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Margaret Sproat's performance in the 2024 Glasgow HYROX race places her in the top 31% of all athletes and the top 30% within her age group, a commendable achievement. Her overall time was 02:38:35, with a total running time of 01:19:46, which is slightly slower than average. This suggests Margaret has a balanced profile between running and strength but could benefit from enhancing her endurance and speed in running segments. Notably, Margaret started the race with a strong pace in Running 1 but experienced a decline in performance in later running segments, indicating potential issues with pacing or endurance over longer distances. Her best running lap was notably fast, showing she has the potential for strong performances in shorter distances.
Segments to Improve:
Burpees Broad Jump: Margaret's performance in this segment was significantly slower than the average. To improve, focus on explosive strength training, including plyometric exercises such as box jumps, squat jumps, and medicine ball throws. Practicing the specific technique for burpees broad jump, emphasizing quick ground contact time and efficient movement, can also enhance performance. Incorporating interval training with high-intensity burpees can improve both endurance and speed.
Total Running Time: Being slightly slower than average across the total running time indicates a need for improved endurance and speed. Interval running workouts, incorporating both short sprints and longer, tempo-paced runs, can aid in building speed and endurance. Long, slow runs to increase aerobic capacity and recovery runs after intense workouts will also be beneficial. Focusing on running form corrections, such as ensuring proper foot strike and optimizing stride length and cadence, can improve efficiency and speed.
Roxzone: A slower Roxzone time suggests transitions between exercises could be quicker and more efficient. Incorporating transition drills into training, where Margaret quickly moves from one exercise type to another, can reduce transition times. Improving overall fitness through circuit training, which mimics the varied demands of a HYROX race, will also help in reducing rest times and improving transition efficiency.
Race Strategies:
Pacing: Given Margaret's tendency to start strong but fade in later segments, focusing on a more conservative start could conserve energy for a stronger finish. Implementing a pacing strategy where she starts at a comfortable pace and gradually increases intensity can help manage energy more effectively throughout the race.
Strength and Endurance Balance: Incorporating more hybrid workouts that blend strength and endurance elements can improve Margaret's ability to maintain performance levels throughout the race. For example, combining running intervals with strength exercises in a single workout can enhance both running efficiency and muscle endurance.
Focus on Weak Segments: Prioritize training on identified weak segments, such as the Burpees Broad Jump, by dedicating specific days to focus on these areas. This tailored approach allows for targeted improvements while still maintaining overall fitness and performance levels.
Recovery and Nutrition: Implementing a structured recovery and nutrition plan will support training improvements and race day performance. Focusing on proper hydration, post-workout nutrition, and adequate rest will ensure Margaret is in optimal condition for both training and racing.
By addressing these specific areas of improvement with tailored training strategies and implementing effective race strategies, Margaret Sproat can enhance her performance in future HYROX races. With dedicated effort and focused training, there's a strong potential for Margaret to not only improve her overall rank but also excel in her age category.
Sproat Margaret
