Allan Paige
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
228 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 228 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 228 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Allan Paige'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 Allan Paige'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 228 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 Allan Paige'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 Allan Paige'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
06:07.
Check the detail of the improvement plan below.
02:05
Potential Improvement
34.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Paige, first off, let’s give you a round of applause! 🏆 You crushed it at the 2024 Melbourne Hyrox with an overall time of 02:01:02, ranking in the top 57% of a field of 1393 athletes. That’s no small feat! Your total running time of 00:52:35 is impressive, coming in 08:13 faster than the average. This clearly indicates that you have a solid running profile, and you’ve got the wheels to fly! 🚀
Now, let's talk pacing. Your first running segment was a blazing 00:03:31, which is a staggering 02:37 faster than average. While it’s great to start with a bang, this might have set the stage for some fatigue later in the race. Your running strategy appears to lean towards speed, but we need to balance it with strength work to round out your performance. Remember, it’s not just about how fast you can run; it’s about how well you can power through those strength elements without gasping for air. You’re a hybrid athlete, and we want to capitalize on that!
Segments to Improve:
- Sandbag Lunges (00:08:47): This segment was a tough one for you. A full 01:32 slower than average speaks volumes. Focus on your core and stability here. Try incorporating weighted lunges (with a kettlebell or sandbag) into your training, aiming for balance and control. Consider single-leg balance drills to enhance stability.
- Wall Balls (00:09:23): Coming in 01:48 slower than average is a clear indicator that you can improve here. Work on your squat depth and explosive power. Incorporate weighted squats, and don’t forget to practice your wall ball technique—focus on a smooth, controlled motion. Aim for high reps with lighter weights to build endurance.
- Burpees Broad Jump (00:10:34): You were 00:40 slower here, and while burpees may make you want to cry, they’re essential. Focus on form—make sure your jumps are explosive and your burpees are swift. Add in box jumps and plyometric workouts to build that explosive power.
- Rowing (00:06:47): You lost 00:42 on this one. It’s time to perfect your rowing technique! Focus on the drive phase with your legs, then lean back slightly and pull with your arms. Include interval training on the rower to increase your endurance and power output.
- Roxzone (00:13:29): This is where you really lost some valuable time—03:24 slower than average! Work on your transitions between exercises. Set a timer and practice your transitions as part of your workouts. The goal is to minimize downtime—think of it as a race against yourself!
Race Strategies:
- Pacing: Start strong, but not too strong. Aim for a consistent effort throughout the first half of the race. Consider adopting a strategy where you keep your first 2 runs at around 80-85% of your max effort, saving energy for the strength segments.
- Transitional Flow: During your training, practice moving from one exercise to the next smoothly, as if you’re in a race. Visualize your transitions beforehand to reduce hesitation.
- Breathing Techniques: Focus on your breathing, especially during the strength segments. Controlled breathing will help you maintain composure and keep your heart rate in check.
- Mindset: Keep reminding yourself that “the only easy day was yesterday.” Embrace the grind and push through the tough segments. You’ve trained for this; now show the course what you’ve got! 💪
Conclusion:
Paige, you've got the heart of a lion and the legs of a gazelle! 🦁 Your performance in Melbourne is a testament to your hard work, but remember, there’s always room for improvement. Focus on refining those weak spots, and don’t shy away from the grind. Every session counts—embrace the challenge! Just think of it this way: every burpee is a step closer to your goal, and every wall ball is a chance to throw your doubts away.
Remember, “You are not your circumstances. You are your actions.” Keep pushing, keep grinding, and let’s turn those segments into strengths. The Rox-Coach is here to ensure you smash your next race! 💥
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator