Dive into this athlete’s performance at 2024 Houston 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 Covington Aubrey'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 Covington Aubrey'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 Covington Aubrey'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 Covington Aubrey'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
05:00.
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:
Aubrey Covington demonstrated commendable athleticism in the 2024 Houston HYROX, finishing in the top 17% of all athletes and top 15% in her age group. Her overall time was 01:33:45, with a total running time of 00:48:45, which was slightly slower than average. This suggests that while Aubrey has a balanced profile, she leans slightly more towards strength rather than running. Her performance in the early running segments was strong, indicating an aggressive start. However, her pacing seemed to falter in the later stages, pointing towards potential issues with endurance or pacing strategy. The Roxzone time being significantly faster than average suggests excellent transition efficiency, indicating good overall fitness and quick recovery between exercises.
Segments to Improve:
Ski Erg: Aubrey's performance on the Ski Erg was notably slower than average. To improve, focus on high-intensity interval training (HIIT) on the Ski Erg to build both aerobic and anaerobic capacity. Incorporate technique drills emphasizing powerful arm pulls and core engagement. Performing compound exercises like kettlebell swings and deadlifts can also enhance the posterior chain strength crucial for this segment.
Rowing: Similar to the Ski Erg, improvement here can be achieved through interval training specifically designed for rowing. Technique work focusing on efficient stroke length and maintaining a strong, consistent pace will be beneficial. Cross-training with swimming could also help enhance aerobic capacity and upper body endurance.
Sled Push: The sled push requires significant lower body strength and power. Incorporating squats, leg presses, and sled drills with increasing resistance can help build the necessary strength. Practice short, high-intensity pushes with full recovery to mimic race conditions and improve explosive power.
Farmers Carry: Grip strength and core stability are crucial for this segment. Exercises like dead hangs, farmer's walks with progressively heavier weights, and core stabilization exercises (planks, dead bugs) will directly translate to better performance.
Race Strategies:
Start Pace: Given Aubrey's tendency to start strong but fade, focusing on a more conservative start could conserve energy for a stronger finish. Implementing a pace strategy that aims for negative splits in the running segments can ensure a more even distribution of effort.
Transition Efficiency: While already a strength, continuing to minimize time in transitions through practice and strategic planning can shave off valuable seconds. Practicing quick recovery techniques and having a clear plan for each transition area can lead to even faster Roxzone times.
Endurance Training: Incorporating longer, steady-state cardio sessions into the training regimen can help improve overall endurance, ensuring Aubrey maintains her speed and strength throughout the race. This should include mixed modal workouts that combine running with functional exercises to mimic race conditions.
Strength and Conditioning: Balanced strength and conditioning work focusing on both the upper body and lower body can help improve performance in the slower segments. Emphasizing compound movements and functional exercises will ensure that gains in the gym translate to race day performance.
By focusing on these targeted improvements and implementing strategic race strategies, Aubrey Covington is well-positioned to elevate her performance in future HYROX races. A balanced approach to training that addresses both strength and endurance components, coupled with strategic pacing and continued efficiency in transitions, can lead to significant improvements in her overall race time.