Dive into this athlete’s performance at 2024 Birmingham 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 Cook Sarah'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 Cook Sarah'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 Cook Sarah'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 Cook Sarah'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
05:12.
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
Sarah Cook's overall performance in the 2024 Birmingham HYROX race showcases her strong running abilities, particularly notable in her total running time which was 3 minutes and 30 seconds faster than the average. This indicates a solid foundation of endurance and speed, placing her within the top 16% of all athletes. However, her performance in strength-based segments such as Wall Balls and Sandbag Lunges, and the transition times in the Roxzone, could be improved upon.
At the beginning of the race, Sarah started relatively slower in Running 1, but then picked up the pace in subsequent running segments. This suggests good pacing strategy, allowing her to conserve energy for the later stages of the race.
Given her strong running performance, Sarah appears to have a runner profile. Her emphasis now should be on improving her strength and transition efficiency to balance her overall performance.
Segments to Improve
Wall Balls:
To improve in this segment, Sarah should incorporate more functional training exercises into her routine. Squats, kettlebell swings, and medicine ball throws are beneficial for developing lower body strength and power, crucial for Wall Balls.
Practicing the Wall Ball technique can also enhance her performance. Ensure the weight is at chest level, maintain a strong squat stance, and aim for a smooth, fluid motion.
Sandbag Lunges:
Sarah can enhance her performance in this segment by focusing on lower-body strength workouts. Lunges, squats, deadlifts, and step-ups with weights can help in this regard.
Practicing lunges with a sandbag will also improve her form and endurance for this specific exercise during the race.
Roxzone:
To improve her transition efficiency, Sarah should practice shifting quickly between exercises during her training. This involves not only physical speed but also mental preparedness to immediately focus on the next task.
High-intensity interval training (HIIT) workouts can help improve her overall fitness, enabling faster recovery and thus quicker transitions.
Race Strategies
Given her runner profile, Sarah should continue to take advantage of her strong running abilities. However, she should also be mindful to conserve energy for strength-oriented challenges.
For the strength-based segments, focusing on proper form and technique can help preserve energy and prevent injury. Training with similar exercises can help her become more comfortable and efficient in these segments.
In the Roxzone, prioritizing quick transitions and efficient recovery can help save valuable time. Mental readiness for the next segment can aid in making these transitions smoother.
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.
Percentile based on all the athletes who competed in Hyrox Women