Dive into this athlete’s performance at 2024 Amsterdam 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 Coole Holly'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 Coole Holly'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 Coole Holly'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 Coole Holly'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
06:35.
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
Holly Coole demonstrated a commendable performance in the 2024 Amsterdam Hyrox race, ranking in the top 15% overall and top 14% in her age group. Her overall time was a strong 01:32:42. Notably, Holly's total running time of 00:45:33 was 2 minutes and 18 seconds faster than the average, indicating a strong runner profile. This suggests that she excels in endurance and pace management but could benefit from enhancing her strength-based exercises and transitions. Holly started the race with an impressive pace, especially evident in her first running segment, which might have contributed to a slight slowdown in strength segments later on.
Segments to Improve
Wall Balls: This was the most challenging segment, with a time significantly slower than the average. Improving shoulder and leg endurance will be crucial. Incorporating exercises such as thrusters, overhead squats, and high-rep wall ball sessions can enhance performance. Focus on maintaining a steady rhythm and pace during practice sessions, emphasizing form and breathing techniques.
Sled Pull: The sled pull was also a segment where time was lost. Holly should focus on increasing her upper body and core strength. Training with sled drags, heavy rope pulls, and bent-over rows can be beneficial. Practicing compromised running after these exercises will help maintain running efficiency during the race.
Ski Erg: To improve performance, Holly should work on her ski erg technique and endurance. Interval training on the ski erg, combined with core strengthening exercises, will enhance efficiency and power output.
Farmers Carry: Grip strength and stability are key. Holly should incorporate loaded carries, grip strength exercises, and core stability drills into her training routine.
Rowing: Improving rowing technique and power can be achieved through high-intensity interval training on the rower, focusing on stroke rate and power per stroke. Core and back strengthening exercises will also support better performance.
Race Strategies
Balanced Pacing: Given Holly's strong start in the running segments, it's essential to maintain a consistent pace without compromising strength exercises. Aiming for a slightly more conservative start might help preserve energy for later segments.
Efficient Transitions: Holly's roxzone time was faster than average, indicating good transition efficiency. Continuing to practice quick transitions in training will help maintain this advantage.
Compromised Running Drills: Implement drills where running segments are immediately followed by strength exercises to simulate race conditions. This will help manage fatigue and maintain pace during transitions.
By focusing on these targeted areas for improvement and implementing strategic training techniques, Holly can enhance her overall race performance and aim for even higher rankings in future events.
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