Dive into this athlete’s performance at 2024 Melbourne 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 Nipper Mel'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 Nipper Mel'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 Nipper Mel'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 Nipper Mel'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
03:20.
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
Mel Nipper delivered a commendable performance at the 2024 Melbourne Hyrox event, ranking in the top 15% overall and top 14% within her age group. Her overall time of 01:28:05 is praiseworthy, with a particularly strong showing in running, as evidenced by a total running time of 00:44:00, which is 02:02 faster than average. This indicates a strong runner profile. Her pacing was well executed in the initial stages, with significant gains in the first few running segments, but a drop in speed is observed in the later running segments, suggesting possible fatigue or strategic pacing adjustments.
Segments to Improve
Farmers Carry: This was the weakest segment for Mel, with a time of 00:05:00, which is 02:46 slower than average. To improve, focus on grip strength and core stability exercises such as:
Deadlifts: to enhance overall strength and grip.
Farmers Walks with varied weights: to simulate race conditions and improve endurance.
Kettlebell Swings: for explosiveness and grip strength.
Roxzone: With a time slower by 01:38 than average, improving transitions is crucial. Focus on:
Transition Drills: Practice fast transitions between exercises to improve efficiency.
Conditioning Circuits: to enhance overall fitness and reduce recovery time.
Sled Pull: Slightly above average, but with room for improvement. Focus on:
Seated Rows: to build back strength.
Rope Pulls: to improve pulling technique and endurance.
Isometric Holds: to enhance grip and static strength.
Race Strategies
Pacing: Maintain a steady pace during the initial running segments without expending excessive energy, ensuring added energy reserves for later stages.
Energy Conservation: Focus on conserving energy during strength exercises to prevent fatigue during subsequent running segments.
Transition Efficiency: Work on faster transitions by minimizing rest periods and maintaining a high tempo between exercise zones.
Compromised Running Training: Incorporate compromised running sessions post-exercise simulations (e.g., Farmers Carry) to get accustomed to running on fatigued legs.