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 Franco Louise'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 Franco Louise'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 Franco Louise'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 Franco Louise'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
05:14.
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
Louise Franco delivered a solid performance at the 2024 Melbourne Hyrox race, securing a commendable overall rank within the top 23% of all participants and placing 19% within her age group. Notably, her strength-based exercises, such as the Sled Push and Wall Balls, were significantly faster than the average, showcasing her strong strength profile. However, her total running time was slightly slower than average, suggesting that running endurance could be an area of improvement. Additionally, her race pacing was consistent, though some running segments were slower, indicating potential fatigue or the need for better pacing strategies.
Segments to Improve
Total Running Time: Louise's total running time was slightly slower than average. To enhance this, she should focus on:
Interval Training: Incorporate short, intense bursts of speed followed by recovery periods to improve her overall speed and endurance.
Long Runs: Add longer, steady-paced runs to her training routine to build endurance.
Sandbag Lunges: This segment was significantly slower than average. Improvements can be made by:
Strength Training: Focus on leg strength with exercises like weighted lunges, squats, and step-ups.
Mobility Work: Enhance hip and ankle flexibility to improve lunge efficiency.
Sled Pull: To address the slower performance in this segment:
Pulling Drills: Use resistance bands for sled pull simulations to improve pulling strength and technique.
Core Strengthening: Incorporate planks and rotational exercises to stabilize and support pulling movements.
Burpees Broad Jump: To improve speed and efficiency:
Plyometric Drills: Incorporate box jumps and burpee variations to enhance explosive power.
Form Correction: Focus on minimizing transition time between movements in burpees for efficiency.
Roxzone Transitions: Despite being faster than average, further improvement can be achieved by:
Transition Drills: Practice quick transitions between different exercises without compromising form.
Cross-Training: Enhance overall fitness with activities like circuit training to improve transition efficiency.
Race Strategies
Pacing Strategy: Start with a controlled pace in the initial running segments to conserve energy for later stages of the race.
Segment Prioritization: Focus on maintaining strength in exercises where Louise excels, such as Sled Push and Wall Balls, while strategically allocating energy for improvement areas.
Nutrition and Hydration: Ensure optimal nutrition and hydration before and during the race to sustain energy levels and delay fatigue.