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 Macha Ashley'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 Macha Ashley'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 Macha Ashley'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 Macha Ashley'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
04:46.
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:
Ashley Macha demonstrated exceptional athleticism and endurance at the 2024 New York HYROX event, securing a top 9% finish overall and within her age group. Notably, Ashley's total running time was faster than average, indicating a strong running profile. However, despite her prowess in running, there were segments, specifically strength-based challenges, where performance lagged. Her initial speed in Running 1 suggests a potential for starting too fast, which could impact energy conservation for later stages. The analysis indicates Ashley has a hybrid profile with a tilt towards running, but there is room for significant improvement in strength-focused areas to achieve a more balanced performance.
Segments to Improve:
Sled Push & Farmers Carry: These are strength-oriented challenges where Ashley's performance was notably slower than average. To enhance her capability in these areas, incorporating functional strength training with a focus on lower body power and endurance is crucial. Specific exercises could include weighted squats, lunges, deadlifts, and sled drags. Emphasizing explosive movements and high-intensity interval training (HIIT) can also improve her power output. Practicing the actual sled push with incremental weights will help Ashley adapt more efficiently to the resistance and improve her technique and speed.
Rowing: Ashley's rowing split indicates a need for improved technique and endurance. Rowing ergometer intervals with varying intensities and distances can enhance cardiovascular endurance and strength. Technique drills focusing on the catch, drive, and recovery phases, alongside core strengthening exercises, will improve efficiency and power. Incorporating rowing into circuit training can also simulate race conditions, improving her ability to maintain performance even when fatigued.
Roxzone: The time spent in the Roxzone suggests a need for quicker transitions and better overall fitness. Incorporating circuit training that mimics the race layout, with short, intense bouts of exercise followed by brief transitional movements, can enhance Ashley's ability to recover quickly and maintain a higher pace throughout the transitions. Agility and speed drills, combined with specific exercises designed to improve transition efficiency, such as box jumps and burpees, can also be beneficial.
Race Strategies:
To optimize performance in future races, Ashley should consider the following strategies:
Pacing: Given the tendency to start fast, Ashley should focus on a more conservative start to conserve energy for strength-based challenges later in the race. Dividing the race into sections and setting target paces based on training performances can help in maintaining a balanced effort throughout the event.
Transition Practice: To improve Roxzone times, practicing transitions between running and strength exercises can minimize rest periods and improve overall race fluidity. This includes setting up mock transitions during training to reduce hesitation and improve efficiency.
Strength-Running Hybrid Training: Given Ashley's running prowess and the need to improve on strength segments, a balanced training program that does not neglect either aspect is crucial. Incorporating days focused on strength and power, along with running sessions that include tempo runs, long runs, and interval training, will create a more well-rounded athlete. Special focus should be on post-strength exercise running to simulate the race conditions and improve her ability to maintain running pace even after demanding strength challenges.
By addressing these areas of improvement with targeted training and strategic planning, Ashley Macha can leverage her running strengths while elevating her performance in strength-focused challenges, potentially achieving even higher rankings in future HYROX events.