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
140 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.
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The chart has 1 Y axis displaying values. Data ranges from 4 to 96.
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The chart has 1 Y axis displaying values. Data ranges from 4 to 27.
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Percentile based on all the athletes who competed in Hyrox Pro 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!
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The chart has 1 Y axis displaying values. Data ranges from 204 to 500.
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Based on 140 athletes with similar finish time in Hyrox Pro 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.
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The chart has 1 Y axis displaying values. Data ranges from 120 to 287.
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Based on 140 athletes with similar finish time in Hyrox Pro 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.
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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -113 to 219.
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Based on 140 athletes with similar finish time in Hyrox Pro 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.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 3974 to 4472.
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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.
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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 94 to 763.
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Percentile based on all the athletes who competed in Hyrox Pro 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 performance we identified a possible improvement of
06:13.
Check the detail of the improvement plan below.
Based on 140 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alison Outlaw's performance in the 2024 Houston HYROX PRO event places her as a highly competitive athlete within her age group, securing the 1st rank among 7 athletes and 8th overall among 57 competitors. This reflects a top-tier performance, particularly notable in her consistent faster-than-average pacing in the initial running segments and her exceptional skill in strength-based exercises such as the Sled Pull. However, the analysis indicates a significant area for improvement in her total running time, which was 02:01 slower than the average, suggesting a stronger inclination towards strength exercises over running endurance. Her performance in the final running segment and the Burpees Broad Jump and Farmers Carry also presents opportunities for improvement. Alison's pacing started strong but showed signs of fatigue towards the end, indicating potential issues with endurance or pacing strategy.
Segments to Improve:
Total Running Time: To enhance endurance, Alison should incorporate interval training into her routine, focusing on varying distances to improve both short and long-distance running capabilities. Specific drills like 400m repeats at a fast pace with brief rest periods can help improve her speed and cardiovascular endurance. Additionally, incorporating hill sprints and tempo runs will build strength in her leg muscles and improve her overall running economy.
Burpees Broad Jump: This segment requires both explosive strength and efficient technique. Plyometric exercises such as box jumps, squat jumps, and lunge jumps will help develop explosive power. Practicing the burpee broad jump technique, focusing on minimizing ground contact time and maximizing jump distance, can lead to significant improvements. Including core strengthening exercises will also enhance her stability during the jumps.
Farmers Carry: Grip strength and core stability are crucial for improving performance in the Farmers Carry. Dead hangs, farmer’s walks with progressively heavier weights, and grip strength exercises using grippers or barbell holds can help. Core exercises like planks, dead bugs, and suitcase carries will improve overall stability, making the carry segment more efficient.
Race Strategies:
Pacing: Given Alison’s tendency to start strong but fade, particularly noted in her running segments, a more conservative start might preserve energy for a stronger finish. Breaking down the race into sections and setting target paces for each, especially focusing on maintaining a steady pace during the middle segments, could help manage her energy better throughout the event.
Transition Efficiency (Roxzone): Alison’s transition times indicate efficient movement between exercises, but continuous practice in transitioning, focusing on reducing rest times and optimizing movement between stations, can further enhance her performance. Drills that simulate the race-day transitions, incorporating quick changes between running and strength exercises, can improve overall fluency and reduce time spent in the Roxzone.
Strength and Endurance Balance: A balanced training approach that does not favor strength over running or vice versa is essential. Incorporating endurance running sessions immediately following strength workouts can help her body adapt to performing under fatigue, mirroring the late-race conditions where Alison seems to lose the most time.
In conclusion, Alison Outlaw’s performance showcases her as a formidable competitor with strengths in both running and strength segments. Focusing on improving her endurance, technique in specific challenge areas, and strategic pacing can propel her performance to new heights. Tailored training focused on her identified areas for improvement, combined with strategic race planning, will be key to her continued success in future HYROX events.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
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The chart has 1 Y axis displaying values. Data ranges from 0 to 100.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 0 to 100.
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Percentile based on all the athletes who competed in Hyrox Pro Women