Dive into this athlete’s performance at 2024 Bordeaux 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
685 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 685 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 685 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Sadi Lila'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 Sadi Lila'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 685 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 Sadi Lila'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 Sadi Lila'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
04:18.
Check the detail of the improvement plan below.
Based on 685 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lila Sadi's performance in the 2024 Bordeaux HYROX race places her impressively within the top 26% of all athletes and in the top 18% of her age group, showcasing her strong competitive edge. A noteworthy highlight is her total running time, which is 04:01 faster than average, indicating a significant strength in endurance and speed over distance. This suggests Lila has a runner's profile, excelling in the running segments but with room for improvement in strength-focused exercises. Despite a slower start in Running 1, she managed to pick up the pace considerably in subsequent running segments, indicating a potential for even better pacing strategies. Her transitions in the roxzone and performance in strength exercises, particularly Burpees Broad Jump and Sandbag Lunges, highlight areas where focused improvement could elevate her overall standing even further.
Segments to Improve:
Burpees Broad Jump: Lila's performance in this segment was significantly slower than average, suggesting a need for enhanced explosive strength and coordination. Incorporating plyometric exercises such as box jumps, squat jumps, and interval sprint training can improve explosive power and efficiency in burpees. Practicing broad jumps separately and focusing on form—such as landing mechanics and jump distance—can also be beneficial. Additionally, burpee drills focusing on speed and endurance, like timed sets with gradual increases, will help improve performance.
Sandbag Lunges: The slower time indicates a potential lack of lower body strength or endurance. To address this, Lila should focus on strengthening her quadriceps, hamstrings, and glutes. Exercises like weighted lunges, deadlifts, and squats will build the necessary muscle endurance and strength. Sandbag-specific workouts, including carrying drills and sandbag front squats, will also prepare her body for the unique challenges of this segment.
Wall Balls: This segment requires both strength and coordination, areas where Lila has room for improvement. Incorporating wall ball specific drills, focusing on squat depth, throwing technique, and breathing can enhance performance. Strength training targeting the shoulders, core, and legs will also contribute to better execution. High-intensity interval training (HIIT) sessions that include wall balls can improve endurance and efficiency in this exercise.
Roxzone: A slightly slower transition time suggests the need for improved overall fitness and faster transitions between exercises. High-intensity circuit training that mimics the race's structure, focusing on quick changes between diverse activities, can help Lila reduce her roxzone time. Additionally, practicing specific transitions during training sessions will make them more efficient during the race.
Race Strategies:
Pacing: Given Lila's tendency to start slower in the running segments, adopting a more aggressive start could prevent her from having to play catch-up in later stages. Interval training with a focus on starting at a higher intensity could condition her body and mind for a more vigorous outset.
Strength Training Focus: As Lila has a stronger running profile, incorporating more strength-focused training sessions into her routine can address the imbalance. Emphasizing compound movements and functional strength exercises will enhance her performance in the race's strength-based segments.
Transitions: Practicing smoother and quicker transitions between exercises can shave crucial seconds off her roxzone time. Simulating race conditions in training, including the setup of equipment and the order of exercises, will make transitions more intuitive and efficient.
Recovery: Implementing active recovery and mobility work into her training can improve Lila's overall performance and reduce the risk of injury. Yoga, stretching sessions, and foam rolling should be regular parts of her routine to enhance flexibility and recovery.
By focusing on these tailored strategies and incorporating specific drills and exercises into her training, Lila Sadi can significantly improve her performance in future HYROX races. Strengthening her weaknesses while continuing to leverage her running prowess will make her a more balanced and competitive athlete.
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