Dive into this athlete’s performance at 2024 Paris 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 Milnes Fran'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 Milnes Fran'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 Milnes Fran'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 Milnes Fran'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
08:09.
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:
Firstly, congratulations to Fran Milnes on a commendable performance at the 2024 Paris Hyrox race. With an overall ranking in the top 13% of 2328 athletes and placing in the top 15% of the 30-34 age group, Fran consistently demonstrated a high level of fitness and determination.
Interestingly, Fran's overall time was 01:33:16 with a total running time of 00:42:07, which is 05:35 faster than average. This suggests that Fran has a strong runner's profile and excels in endurance-based activities. In the first four running segments, Fran started off strong and maintained a steady pace, consistently finishing faster than average. This indicates excellent pacing strategy and stamina.
Segments to Improve:
Wall Balls: This was Fran's weakest segment, with a time of 00:09:13, which is significantly slower than the average. To improve performance in this area, Fran should incorporate more functional strength training into her routine. Exercises such as kettlebell swings, medicine ball slams, and squats can help develop the necessary strength. Additionally, practicing the Wall Balls exercise itself will improve her form and efficiency, reducing the time taken to complete this segment.
Sled Push and Farmers Carry: Fran's performance in these strength-based segments indicates a potential area for improvement. To enhance her strength and power, Fran could include more weight lifting and resistance training in her routine. Deadlifts, squats, and lunges can be particularly beneficial. Additionally, practicing the specific movements of sled pushing and farmer's carries can help improve technique and efficiency.
Sandbag Lunges: Fran's time in this segment was slightly slower than average. Incorporating more lunges and weighted lunges into her training routine could help Fran improve in this area. It's also crucial that she focuses on maintaining good form throughout the exercise to maximize efficiency and minimize the risk of injury.
Race Strategies:
Based on the analysis of Fran's performance, a few strategies could be implemented to enhance her future race performance.
Balance Endurance and Strength Training: While Fran's running segments were strong, her performance in strength-based segments indicates room for improvement. Incorporating more functional strength and resistance training into her routine can help balance her overall fitness profile.
Focus on Transitions: Fran's Roxzone time was faster than average, indicating good transition efficiency. However, there's always room for improvement. Practicing transitions between different exercises could help reduce her overall time further.
Maintain Pacing: Fran demonstrated excellent pacing in the running segments. She should aim to maintain this strategy in future races, ensuring she doesn't start too fast and has enough energy to maintain a steady pace throughout.
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