Fraser Stephanie
Hyrox Result
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.
Race Summary
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 Fraser Stephanie'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 Fraser Stephanie'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 Fraser Stephanie'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 Fraser Stephanie'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
04:07.
Check the detail of the improvement plan below.
02:01
Potential Improvement
49.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Stephanie Fraser delivered a commendable performance at the 2024 Melbourne Hyrox event, ranking in the top 18% overall and top 14% in her age group. Despite a respectable overall time of 01:31:02, her total running time was 00:26 slower than average, indicating room for improvement in running. Her strength segments, particularly the Sled Push and Burpees Broad Jump, showcased exceptional performance, revealing a balanced athlete with a slight inclination towards strength. The initial running splits suggest a slightly conservative start, with improvement in later running segments. Therefore, Stephanie can be considered a hybrid athlete with a potential to enhance her running capabilities further.
Segments to Improve
- Running Performance: Given the slower-than-average total running time, integrating interval training and tempo runs can enhance speed and endurance. Specific Exercises: 400m repeats at a pace slightly faster than race pace with 1-minute rest in between. Introduce tempo runs of 20-30 minutes at a comfortably hard pace.
- Sandbag Lunges: This segment was notably slower. Focus on improving lunge form and explosive power. Specific Exercises: Weighted lunges with a focus on knee alignment and depth, and plyometric lunges to develop power.
- Sled Pull: Slightly slower than average, indicating a need for more pulling strength. Specific Exercises: Incorporate sled drags with varying weights and rope pulls to build strength and endurance.
- Roxzone and Transition Efficiency: Improving transition times can significantly impact overall performance. Specific Techniques: Practice transitions between exercises, focusing on smooth, controlled movements and minimizing rest time.
- Wall Balls: Slightly slower than average, suggesting a need for better form and endurance. Specific Exercises: Work on wall ball technique, focusing on squat depth and explosive throws, and incorporate high-rep sets to build endurance.
Race Strategies
- Pacing Strategy: Start at a steady pace, gradually increasing speed in the later running segments to prevent early fatigue.
- Efficient Transitions: Focus on minimizing transition times by practicing entering and exiting exercise zones swiftly to save crucial seconds.
- Compromised Running: Simulate race conditions by practicing running immediately after strength exercises to adapt to the compromised state during the race.
- Strength Utilization: Leverage strength segments to gain a competitive edge, maintaining high intensity in exercises like the Sled Push and Burpees Broad Jump.
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