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
664 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 2 to 46.
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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!
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The chart has 1 Y axis displaying values. Data ranges from 262 to 333.
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Based on 664 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.
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The chart has 1 Y axis displaying values. Data ranges from 115 to 302.
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Based on 664 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.
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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -60 to 122.
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Based on 664 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.
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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 4542 to 4950.
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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
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The chart has 1 Y axis displaying values. Data ranges from 91 to 830.
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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
06:04.
Check the detail of the improvement plan below.
Based on 664 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ashlyn Slater has showcased a commendable performance in the 2024 Houston HYROX, finishing in the top 3% of 645 athletes overall and top 4% within her age group. Her overall time of 01:15:42 indicates a strong competitive edge. However, the analysis reveals that Ashlyn's total running time is slightly slower than average, suggesting a more strength-oriented profile. Despite this, her ability to perform exceptionally well in strength-focused segments like the Sled Push and Wall Balls, where she significantly outperformed the average, indicates a well-rounded athlete. Yet, there's a noticeable trend of her losing time in the running segments, which suggests an area ripe for improvement. Ashlyn's pacing at the start was strong but seemed to taper off, indicating potential issues with endurance or pacing strategy.
Segments to Improve:
Total Running Time: Ashlyn's total running time being slower than average highlights a need for enhanced running efficiency and endurance. Focused running drills, such as interval training (1:1 ratio of running to rest), tempo runs to increase lactate threshold, and long slow distance (LSD) runs to build endurance, should be integrated into her training. Additionally, incorporating plyometric exercises like jump squats and lunges can improve running economy.
Sled Pull: With the Sled Pull being significantly slower than average, improving technique and strength in this area is crucial. Implementing compound exercises such as deadlifts, rows, and pull exercises with resistance bands can increase overall pulling strength. Practicing the actual sled pull with varying weights and distances can also help improve technique and efficiency.
Burpees Broad Jump: To enhance performance in this segment, Ashlyn should focus on explosive strength and coordination. Plyometric training, including box jumps and broad jumps, can improve explosive power, while burpee drills, emphasizing speed and efficiency in the transition between the jump and the burpee, can increase overall performance in this segment.
Farmer's Carry: This segment indicates a potential improvement area in grip strength and endurance. Incorporating grip strength exercises such as dead hangs, farmer's walks with increasing distances and weights, and wrist curls can bolster Ashlyn's performance. Additionally, conditioning workouts that simulate the carry's endurance aspect can be beneficial.
Race Strategies:
Improved Pacing: Ashlyn should focus on a more consistent pacing strategy throughout the race. Breaking down the race into segments and setting target times based on training performances can help manage energy levels better and avoid starting too fast. Utilizing a heart rate monitor during both training and race can aid in maintaining optimal effort levels.
Transition Efficiency: Reducing time in the Roxzone indicates a need for better transition efficiency between exercises. Practicing quick transitions in training, including setting up equipment beforehand and rehearsing the movement from one exercise to the next, can shave off valuable seconds.
Strength and Running Balance: Given Ashlyn's strength dominance, balancing her training to improve running without sacrificing strength gains is essential. A structured training plan that alternates focus between running endurance and strength training can provide a holistic improvement. Incorporating recovery strategies, such as active recovery and proper nutrition, will also be crucial to support increased training demands.
By addressing these identified areas of improvement with targeted training strategies and adjusting race day strategies, Ashlyn Slater has the potential to elevate her performance in future HYROX races significantly. Emphasizing running efficiency, strength endurance, and strategic pacing will be key to her continued success.
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 1 to 46.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 46.
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Percentile based on all the athletes who competed in Hyrox Women