Dive into this athlete’s performance at 2024 Köln 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
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!
Based on 1000 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.
Based on 1000 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.
Based on 1000 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.
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.
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
04:52.
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:
Michelle Gaiga showed a commendable effort in the 2024 Köln HYROX race, ranking in the top 69% of all athletes and top 68% within her age group. Her performance exhibits a balanced profile between running and strength exercises, with particular prowess in strength-based challenges such as the Sled Push and Sled Pull. However, her total running time was slightly slower than average, indicating a potential area for improvement. Michelle's pacing appeared to start slower, especially noted in Running 1, but improved as the race progressed, suggesting an initial underestimation of her pacing capability or a strategic conservation of energy. Given the analysis, Michelle leans towards a hybrid athlete profile but would benefit from a focus on enhancing her running endurance and speed.
Segments to Improve:
Burpees Broad Jump: This segment was significantly slower than average, indicating a need for improvement in both technique and endurance. Incorporating plyometric exercises like box jumps, squat jumps, and interval training can improve explosive power and stamina. Practicing the specific technique of the broad jump, focusing on hip extension and arm swing, can also enhance efficiency in this exercise.
Total Running Time: To improve running endurance and speed, interval training is crucial. High-intensity interval training (HIIT) on the track and tempo runs should be integrated into the training regimen. Fartlek workouts, which blend continuous training with interval training, could also be beneficial for improving running performance. Strength training focusing on lower body and core, such as squats, lunges, and planks, will support better running economy.
Farmers Carry: This exercise requires grip strength, core stability, and endurance. To improve, incorporate grip-strengthening exercises like dead hangs and farmer's walk with gradually increasing weight. Core strengthening exercises, including planks and farmer's carry-specific drills like walking lunges with weights, will also enhance performance.
Roxzone (Transition Time): Improving overall fitness through a combination of strength and endurance training will naturally enhance transition times. Additionally, practicing quick transitions between exercises in training can help reduce hesitancy and improve efficiency during the race.
Race Strategies:
Pacing: Start the race with a slightly faster pace than usual to avoid losing time in the beginning but be mindful to conserve energy for strength exercises and the latter part of the race. Implementing negative splits, where each running segment is completed slightly faster than the one before, could be an effective strategy.
Strength Segments: For segments like the Burpees Broad Jump and Farmers Carry, focusing on maintaining a steady but strong pace, rather than starting too quickly and losing stamina, can help conserve energy for a strong finish. Practicing these exercises in a fatigued state during training can help mimic race conditions and improve performance.
Transitions: Minimize rest time in the Roxzone by practicing quick transitions between exercises during training sessions. Setting up mock stations to simulate race day conditions can help improve efficiency and reduce overall time spent in transition.
By focusing on these targeted improvements and implementing strategic race strategies, Michelle Gaiga can enhance her performance in future HYROX races. Continuous monitoring of progress and adjustments to the training plan based on performance feedback will be key to achieving these goals.
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