Birch Sharon
Performance Analysis
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.
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 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 Birch Sharon'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 Birch Sharon'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 Birch Sharon'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 Birch Sharon'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.
03:50
Potential Improvement
66.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sharon Birch showcased a commendable performance in the 2024 Sports Direct HYROX London, placing in the top 35% overall and top 25% within her age group. Her overall time of 01:25:28 reflects a strong ability across various disciplines, with particular strengths in the Ski Erg, Sled Push, and Burpees Broad Jump, where she outperformed the average. Her total running time, however, was 01:55 slower than average, indicating a greater proficiency in strength exercises over running. The analysis of Sharon's running splits suggests a pacing issue, with a tendency to start slower in initial runs but significantly improving in the final running segment. This pattern, combined with her faster-than-average Roxzone time, suggests Sharon is a hybrid athlete with a lean towards strength but can enhance her running efficiency and pacing strategy.
Segments to Improve:
- Total Running Time: Sharon's overall running time indicates room for improvement. Focusing on endurance training, interval running, and incorporating speed work sessions twice a week can enhance her running performance. Practices such as 400m repeats, hill sprints, and tempo runs will build both speed and endurance. Additionally, integrating running drills that focus on form, such as high knees and butt kicks, can improve efficiency.
- Sled Pull: The sled pull segment was significantly slower than average. To improve, Sharon should incorporate more posterior chain exercises, including deadlifts, hip thrusts, and Romanian deadlifts, to build strength. Specific sled pull training, focusing on stance, grip, and power generation from the legs, should be practiced weekly. Using a weighted vest during practice pulls can simulate race conditions and build relevant muscle groups.
- Sandbag Lunges: Sharon's performance in sandbag lunges suggests a need for enhanced leg strength and endurance. Incorporating lunges with varying weights, Bulgarian split squats, and weighted step-ups into her routine will build strength and stability. Practicing lunges with a focus on form, ensuring knee alignment and core engagement, will also improve efficiency and reduce the risk of injury.
Race Strategies:
- Improved Pacing: Sharon should work on a more consistent pacing strategy for her runs, avoiding starting too slow. By segmenting the race into phases and setting target paces for each, she can maintain a more consistent energy output throughout. Practicing pacing during training runs, using a running watch or app to monitor pace in real-time, can help develop this skill.
- Transitions and Recovery: Given Sharon's better-than-average Roxzone time, focusing on minimizing transition times further can enhance her overall performance. Practicing quick transitions between exercises in training, along with active recovery techniques such as dynamic stretching and mobility work, will keep her muscles prepared for the next segment.
- Strength and Endurance Balance: Continuing to build on her strength while improving running endurance will make Sharon a more well-rounded athlete. A balanced training program that doesn't sacrifice one for the other, with equal focus on strength training and running, will enhance her performance in both areas.
By addressing these key areas and implementing the suggested strategies, Sharon Birch has the potential to significantly improve her HYROX race performance, making her a strong contender in her age group and overall rankings in future events.
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