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
151 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 8 to 49.
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The chart has 1 Y axis displaying values. Data ranges from 9 to 49.
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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 306.
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Based on 151 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 297.
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Based on 151 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
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -83 to 91.
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Based on 151 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 4183 to 4460.
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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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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
05:29.
Check the detail of the improvement plan below.
Based on 151 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Alex Shabo showcased a commendable performance in the 2024 Houston HYROX PRO event, securing an overall rank of 9 among 57 athletes and a 6th position within the 30-34 age group. Notably, Alex's total running time was 00:35:46, indicating a runner's profile with a predilection for speed, as this was 00:20 faster than the average. This strength in running is evident from the beginning, with a remarkable first running segment. However, there's a noticeable pacing issue, with Alex starting strong but slowing in later running segments, which suggests a need for better energy management throughout the race. Additionally, the Roxzone time was significantly faster than average, pointing towards efficient transitions but also suggesting room for improvement in overall fitness to maintain running speed post strength exercises.
Segments to Improve:
Sandbag Lunges: Performing 01:04 slower than average indicates a significant area for improvement. Incorporating weighted lunges, Bulgarian split squats, and strength-building exercises like deadlifts can enhance lower body power and endurance. Practicing lunges with incrementally heavier weights will also improve stability and strength specific to this segment.
Burpees Broad Jump: With a 00:32 slower performance than average, focusing on plyometric exercises such as box jumps, broad jumps, and burpees without the jump can increase explosive power and efficiency. Emphasis on form, particularly in landing softly and utilizing the hips for the jump, can also decrease fatigue and increase speed.
Rowing: Rowing 00:13 slower than average suggests a need for technique refinement and endurance building. Interval training on the rowing machine, focusing on strong, consistent strokes and incorporating rowing into longer cardiovascular workouts, can improve both technique and stamina.
Wall Balls: Performing 00:06 slower than average indicates potential for improvement in coordination and muscular endurance. Practicing wall balls with varied weights and heights, along with squats and thrusters, can build the necessary strength and accuracy for this segment.
Race Strategies:
Energy Management: Given the initial fast pace, adopting a more conservative start could conserve energy for maintaining speed in later running segments and strength exercises. Interval training can help Alex adapt to changing intensities, improving endurance and pacing throughout the race.
Transitions: While efficient in Roxzone transitions, focusing on minimizing rest time and practicing swift changes between exercises can further cut down total race time. Simulating race conditions, including exercise-to-exercise transitions during training, will enhance this aspect.
Strength-Endurance Balance: Integrating circuit training that combines strength and cardiovascular exercises will improve Alex's overall fitness, aiding in faster recovery post strength segments and maintaining running speed. This approach addresses the noted need for a more balanced athlete profile.
Technique Focus: For identified weak segments like rowing and sandbag lunges, dedicating specific sessions to technique refinement can lead to considerable time improvements. Engaging a coach for feedback and adjustments can be highly beneficial.
By addressing these targeted areas of improvement through tailored training strategies and adopting strategic race approaches, Alex Shabo is well-positioned to leverage her running strengths and elevate her overall performance 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 Y axis displaying values. Data ranges from 0 to 59.
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Percentile based on all the athletes who competed in Hyrox Pro Women