Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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 Hiley Amanda'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 Hiley Amanda'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 Hiley Amanda'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 Hiley Amanda'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
05:45.
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:
Amanda Hiley delivered a commendable performance in the 2024 Sports Direct HYROX London, placing in the top 35% of all athletes and top 33% in her age group. Her overall time of 01:25:23, with a total running time of 00:45:30, indicates she has a more balanced profile, albeit leaning slightly towards strength given the running time was 00:40 slower than average. Notably, her pacing at the start of the race was slower than average, which suggests a cautious approach or a potential area for improvement in race start strategy. However, her exceptional performance in the Sled Push and the remarkable pace in the final running segment set her apart, showcasing her strength capabilities and sprint finish strength.
Segments to Improve:
Sled Pull: With a time 00:44 slower than average, focusing on upper body strength and pulling mechanics can enhance performance. Incorporate compound exercises like deadlifts, rows, and pull-ups into the training routine. Specific sled pull drills, such as increasing the weight gradually in training sessions and practicing short, high-intensity pulls with full recovery, can also help.
Wall Balls: Being 00:36 slower than average indicates a need for improvement in coordination and muscular endurance. Wall ball target practice, emphasizing squat depth and ball trajectory, can help. Additionally, incorporating high-rep squat and press exercises will build the required endurance and strength.
Sandbag Lunges: A 00:12 slower time than average suggests room for improvement in leg strength and endurance. Training should include weighted lunges, step-ups, and sandbag-specific workouts to mimic race conditions. Increasing the frequency of these exercises can also improve muscular endurance and stability.
Ski Erg: With a time 00:21 slower than average, focusing on technique and power output is crucial. High-intensity interval training on the Ski Erg, combined with strength exercises targeting the core, arms, and back, will improve performance. Technique drills focusing on proper form and maximizing pull length can also be beneficial.
Farmer's Carry: Being 00:09 slower than average, grip strength and core stability are key areas for improvement. Incorporate grip-strengthening exercises and carry variations (e.g., kettlebell carries, farmer's walks) with progressively heavier weights. Core stabilization exercises, such as planks and oblique twists, will also support carrying performance.
Race Strategies:
Pacing: Analyzing Amanda's slower start and exceptionally faster final running segment suggests a need for improved pacing strategy. Practicing race-pace runs and incorporating interval training can help Amanda start stronger without compromising her finish. Learning to gauge effort through varied pace runs will be crucial.
Transitions (Roxzone): Despite being faster than average in transitions, continuous practice of swift movements between exercises and running can shave off precious seconds. Drills that simulate race day transitions, focusing on quick recovery and immediate engagement with the next segment, will enhance overall performance.
Strength and Endurance Balance: Given Amanda's profile, a balanced approach to training, emphasizing both running endurance and strength exercises, will be beneficial. Tailoring the week with alternate focus days, gradually increasing intensity and volume, can help improve weaker areas without sacrificing her strength advantages.
Mental Preparation: Mental resilience and race-day tactics should not be overlooked. Visualization techniques, setting micro-goals throughout the race, and practicing positive self-talk can greatly impact Amanda's performance, especially in overcoming challenging segments.
By addressing these specific areas for improvement with tailored training strategies and adopting strategic race-day approaches, Amanda Hiley has the potential to significantly enhance her performance in future HYROX events. Continuous focus on both her strengths and weaknesses will be key to her development as a well-rounded fitness athlete.