Dive into this athlete’s performance at 2024 Frankfurt 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
778 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 778 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 778 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Spahr Silja'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 Spahr Silja'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 778 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 Spahr Silja'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 Spahr Silja'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
07:12.
Check the detail of the improvement plan below.
Based on 778 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Silja, congrats on finishing 599th overall and 87th in your age group! That's no small feat, especially in a competitive field of 761 athletes. Your overall time of 01:42:33 is commendable, and the fact that your total running time of 00:45:08 is 6:48 faster than average tells us you’ve got a solid runner profile. You clearly know how to push those legs, and it shows in your pacing. However, some segments, especially the wall balls and ski erg, need a bit of love. Remember, Hyrox is about being a hybrid athlete, and while you can outrun many, you can’t let the strength segments drag you down. It's like trying to outrun your own shadow—might be fast, but if your shadow has a six-pack, you better keep up! 💪
Segments to Improve:
Wall Balls: Your time of 09:32 is quite a bit off the mark—3:31 slower than average. Focus on technique first; ensure you're hitting that squat depth and using your legs to propel the ball, not just your arms. A great drill is to do wall ball sets with a heavier ball to build strength and endurance. Start with 5 sets of 10 reps, resting 1 minute between sets.
Burpees Broad Jump: Clocking in at 08:44, you're 1:15 slower than average. Let’s work on explosiveness and rhythm. Use a plyometric box for box jumps to develop that jump power. Try sets of 5 burpee broad jumps followed by a 1-minute rest to build strength and speed. Make sure to keep your hips low and explode upwards—kind of like you’re trying to jump away from your problems!
Ski Erg: At 06:45, you’re 01:25 slower than average. It’s about finding the right rhythm and utilizing your core. Incorporate intervals into your training: 30 seconds of all-out effort followed by 30 seconds of rest for 10 rounds. Focus on pulling with your arms while engaging your core to maintain a strong posture.
Race Strategies:
Pacing: Start your race not too fast, but not too slow—think Goldilocks. You want to find that 'just right' pace that allows you to feel strong in the early running segments. If you start too fast, you might find yourself gasping for air like a fish out of water by the time you hit the strength obstacles.
Transition Time: Your Roxzone time of 10:02 is 01:41 slower than average, which suggests you may have spent too long transitioning between exercises. Practice your transitions during training. Consider doing a “transition circuit” where you move quickly from one exercise to another to simulate race conditions. Think of it as a game of musical chairs, where you don’t want to be the last one standing!
Mindset: Embrace the discomfort. When you’re facing those painful wall balls or burpees, remember that every rep is a step closer to your goal. As David Goggins says, “The only way to get to the other side is to go through.” Keep pushing, and don’t let the fatigue win!
Conclusion:
Silja, you’ve got a solid foundation to build on! Your running prowess is impressive, and with some focused work on your strength segments, you can bring your overall performance to the next level. Remember, improvement doesn’t happen overnight, but with consistency, you’ll be smashing those segments in no time. Keep the fire burning, stay disciplined, and embrace the grind! Just remember, the only bad workout is the one you didn’t do—unless you count that one time I tried to lift a donut. Keep pushing, and let’s get ready to crush it in the next Hyrox! 🏆💥
Stay strong, Silja! You’ve got this! - The Rox-Coach