Dive into this athlete’s performance at 2024 New York 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 Haded Rebecca'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 Haded Rebecca'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 Haded Rebecca'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 Haded Rebecca'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
05:48.
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:
Rebecca Haded demonstrated a commendable performance in the 2024 New York HYROX race, finishing in the top 7% of all athletes and top 10% of her age group, which is an impressive achievement. Her overall time of 01:24:30, with a total running time of 00:46:48, indicates a stronger inclination towards strength exercises over running, as her total running time was slightly slower than average. This suggests Rebecca possesses a hybrid profile but may benefit from focusing on improving her running efficiency and endurance. Notably, Rebecca started the race with a significantly faster first running segment than average, which could indicate a tendency to start too fast, potentially impacting her stamina in later stages.
Segments to Improve:
Total Running Time: Given the slower total running time compared to the average, it's clear that enhancing running endurance and speed should be a priority. Interval training, such as 400 to 800-meter repeats at a pace faster than her race pace, can help improve speed and VO2 max. Long, slow runs should also be incorporated to increase overall endurance. Focusing on running form, including cadence and foot strike, can lead to more efficient running and potentially reduce times.
Roxzone: The slower transition times suggest room for improvement in overall fitness and efficiency during transitions. Incorporating circuit training that mimics the race's structure, combining strength exercises with short bursts of running, can help improve transition times. Practicing quick transitions between exercises in training can also reduce Roxzone times.
Wall Balls: To improve performance in wall balls, which was one of the slower segments, Rebecca should focus on strengthening her lower body and core, as well as working on her form. Squats, deadlifts, and medicine ball exercises can increase strength, while drills focusing on the coordination of the squat and throw can improve efficiency. Emphasizing full extension and accurate targeting during practice can also enhance performance.
Ski Erg: The slower time in this segment suggests the need for better technique and endurance. High-intensity interval training (HIIT) on the Ski Erg, focusing on powerful pulls and maintaining a high stroke rate, can improve performance. Technique drills emphasizing posture, arm pull, and core engagement can also be beneficial.
Race Strategies:
Pacing: Given the strong start but slower total running time, refining pacing strategy is crucial. Avoid starting too fast to conserve energy for the entire race. Implementing a consistent pace for running segments, based on training and capabilities, can help maintain stamina and ensure a strong finish.
Strength and Endurance Balance: Continuous development of both strength and endurance is essential for HYROX races. Balancing training to include equal focus on running and strength exercises will help Rebecca become more well-rounded and improve in slower segments.
Transition Efficiency: Minimizing time in the Roxzone through practice and race-day strategy can lead to significant time savings. Practicing quick transitions between running and strength exercises in training will help reduce this time during actual races.
By addressing these specific areas with targeted training and strategic adjustments, Rebecca Haded has the potential to significantly improve her future HYROX race performances, leveraging her strengths while turning identified weaknesses into new strengths.