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 Stevenson Katie'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 Stevenson Katie'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 Stevenson Katie'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 Stevenson Katie'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
05:21.
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:
Katie, you put in a solid effort at the 2024 Birmingham Hyrox, finishing with a time of 01:34:19 and placing in the top 49% overall! That's no small feat, considering you were up against 1,404 athletes. Your total running time of 44:58 is impressive—about 3:01 faster than the average, showcasing your strength as a runner. However, it seems you started off a bit too conservatively with your first running segment at 06:32, which was 1:14 slower than average. This indicates that you might have had more gas left in the tank to push right from the start. Your performance suggests a strong runner profile, but we need to work on your strength segments so you can really crush the competition! Remember, "When you think you're done, you're only at 40% of your total potential." Keep that mindset in your back pocket! 💪
Segments to Improve:
Let’s dive into the segments that could use a little love. Your Burpees Broad Jump, Wall Balls, and Sandbag Lunges were the laggards of your performance. Here’s the breakdown:
Burpees Broad Jump (08:22 - 01:45 slower than average): This segment can be a real game-changer. Focus on explosive power and rhythm. Here’s a drill for you:
Burpee to Box Jump: Set a box at a height that challenges you but is safe. Perform a burpee, then immediately jump onto the box. This helps with power generation and the transition period.
Wall Balls (06:50 - 01:28 slower than average): Wall balls can be taxing if not executed with proper technique. Let’s enhance your strength endurance:
Wall Ball Drills: Start with lighter weights and focus on form. Aim for a higher target and practice consistently. Increase the weight gradually. Consider doing sets of 10 reps, resting only as long as it takes to catch your breath before the next set.
Sandbag Lunges (06:15 - 01:11 slower than average): Lunges are often underestimated but are crucial for your strength and stability. Here’s how to improve:
Weighted Lunges: Incorporate heavier weights into your lunges. Also, try doing walking lunges and reverse lunges to engage different muscle groups. Aim for 3 sets of 12-15 reps per leg, focusing on form.
Additionally, your Roxzone time of 08:54 was slower than average by 01:32, indicating that you might need to work on your transitions. To improve this, focus on overall fitness and streamline your transitions between exercises. Practice moving quickly between stations, minimizing downtime.
Race Strategies:
Now, let’s talk about how to strategize your race:
Pacing: Start with a faster pace on the first run segment. Don't hold back too much; trust your training! You have the endurance; use it to your advantage.
Transition Efficiency: Practice your transitions during training. Set up your gear in a way that minimizes movement. Remember, every second counts, and those transitions can add up!
Endurance Work: Include longer runs in your training to build stamina for the running segments. Consider interval training to improve your speed as well.
Strength Training: Don't shy away from heavy lifts! Incorporate compound movements like squats, deadlifts, and presses to build overall strength, which will directly impact your performance in those segments.
Conclusion:
Katie, you’ve got a solid foundation to build on! Remember, every workout is a step closer to your goals. The more you push, the more you grow. "It's not about being the best. It's about being better than you were yesterday." Keep that in mind as you tackle your training. You can turn those weaknesses into strengths with dedication and the right approach. And hey, if you ever feel like you’re dragging, just remember: a little sweat is just your body crying tears of joy because you’re getting stronger! 💥🏆
Keep grinding, and let’s crush the next race together! You've got this! - The Rox-Coach
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