Shaw Kayli
Hyrox Result
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
237 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 237 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 237 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Shaw Kayli'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 Shaw Kayli'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 237 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 Shaw Kayli'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 Shaw Kayli'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
03:05.
Check the detail of the improvement plan below.
02:20
Potential Improvement
75.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Kayli Shaw performed remarkably well in the 2024 Birmingham HYROX race, finishing within the top 31% of 4107 athletes. Particularly noteworthy is her total running time of 00:58:23, which is 02:53 faster than the average. This suggests that Kayli has a strong running profile and excels at running segments.
However, despite her strong running profile, Kayli started slower than average in the initial running segments, particularly Running 1 and Running 2. This may suggest a potential for improvement in her race pacing strategy. She may benefit from starting the race at a faster pace to capitalize on her running strength and enhance her overall performance.
Segments to Improve:
There are specific areas where Kayli can focus to improve her performance, namely the Roxzone, Sled Pull, Wall Balls, and Farmers Carry segments. These segments were slower than the 25th percentile, indicating room for improvement.
- Roxzone (00:13:13): This was 03:14 slower than average, suggesting Kayli may have rested more or took more time to transition. To improve this, Kayli can focus on enhancing her overall fitness and reducing transition time. High-intensity interval training (HIIT) can be beneficial in improving stamina and speed. Also, practicing transitions between exercises can help reduce time spent in the Roxzone.
- Sled Pull (00:10:17): Kayli was 02:05 slower than average in this segment. To improve, she can incorporate more strength training, specifically targeting the muscles used in sled pulling such as the glutes, hamstrings, and core. Exercises like deadlifts, squats, and weighted lunges could be beneficial.
- Wall Balls (00:08:02): This segment was 00:52 slower than average. Improving wall ball performance can come from strengthening the lower body and core muscles. Squats, lunges, and core strengthening exercises like planks and sit-ups may help. Also, practicing the wall ball exercise can help improve technique and speed.
- Farmers Carry (00:02:57): Kayli was slightly slower in this segment, by 00:01. Strength training focusing on grip strength may help improve performance in this area. Barbell wrist curls and grip squeezes can be incorporated into her training regime.
Race Strategies:
Considering Kayli's strength in running, she might benefit from a more aggressive start in the race. Starting at a faster pace could help her gain an early lead and maintain it throughout the race. Also, focusing on speedy transitions between exercise zones could save valuable time.
For the strength segments, specific strategies such as maintaining proper form and pacing herself can help improve performance. For instance, in the sled pull segment, she can focus on driving through her heels and maintaining a straight back to optimize her strength.
Lastly, a well-planned recovery strategy post-race is crucial. This could include proper nutrition, adequate rest, and active recovery exercises to help her body recover and prepare for the next race.
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