Dive into this athlete’s performance at 2024 Brisbane 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 White Janine'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 White Janine'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 White Janine'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 White Janine'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
05:26.
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
Janine White delivered an impressive performance at the 2024 Brisbane Hyrox race, securing an overall rank of 277, which places her in the top 27% of all competitors, and achieving the 6th position within her age group. Her total running time was 45:27, making her 2:50 faster than the average, indicating a strong running profile. This suggests that Janine has an advantage in running compared to strength-based sections of the race.
Her initial running segments were notably faster than average, suggesting a strong start. However, her performance in strength-oriented exercises like Sandbag Lunges and Sled Pull indicates potential areas for improvement. Her running times were consistent and fast, but her strength segments need attention to become more competitive overall.
Segments to Improve
Sandbag Lunges (02:09 slower than average):
Focus on developing lower body strength and endurance through exercises like squats, lunges, and step-ups.
Incorporate specific sandbag lunge drills to improve technique and efficiency.
Practice lunges with varying weights and rep ranges to build both strength and muscular endurance.
Sled Pull (00:35 slower than average):
Include sled pull exercises in training to improve power and pulling technique.
Work on upper body and core strength with exercises such as rows, pull-ups, and plank variations.
Practice maintaining a steady pace and rhythm during sled pulls to avoid fatigue.
Burpees Broad Jump (00:42 slower than average):
Enhance explosive power with plyometric training, focusing on jump squats and box jumps.
Improve cardiovascular endurance with high-intensity interval training (HIIT).
Refine burpee form by practicing with focus on efficient transitions between movements.
Farmers Carry (00:21 slower than average):
Strengthen grip and core stability with farmers carries using various weights.
Incorporate core strengthening exercises like Russian twists and hanging leg raises.
Practice maintaining a steady pace and posture during carries to reduce fatigue.
Race Strategies
Maintain a balanced pace throughout the race, avoiding overly fast starts to conserve energy for strength segments.
Optimize transitions in the Roxzone by minimizing rest and practicing quick transitions in training.
Focus on mental strategies to manage fatigue during compromised running scenarios after heavy strength exercises.
Set specific time goals for each segment to maintain focus and motivation throughout the race.