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
135 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 Pro 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 135 athletes with similar finish time in Hyrox Pro 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 135 athletes with similar finish time in Hyrox Pro Women
Pacing Quality
This section showcases the entire Ecroyd Sue'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 Ecroyd Sue'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 135 athletes with similar finish time in Hyrox Pro 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 Ecroyd Sue'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 Pro 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 Ecroyd Sue'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
05:19.
Check the detail of the improvement plan below.
Based on 135 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sue Ecroyd's performance in the 2024 Sports Direct HYROX London places her as a highly competitive athlete within her age group, finishing 3rd in the HYROX PRO category for women aged 55-59. Her overall time was 01:39:43, ranking her in the top 28% of 356 athletes. Sue shows a balanced profile with a slight inclination towards strength over running, as indicated by her total running time being 02:05 slower than average. This suggests Sue could benefit from a focused improvement on running efficiency and endurance. Her Roxzone time was significantly faster than average, indicating efficient transitions and overall fitness but highlighting the need for enhanced running capabilities.
Segments to Improve:
Running Segments: Sue's running times, particularly in the early laps, suggest a pacing strategy that may start too slow. To improve, Sue should incorporate interval training with a mix of short, high-intensity runs and longer, endurance-focused sessions. Tempo runs to improve her lactate threshold and speed work on a track can enhance both her pace and endurance. Hill repeats will also build leg strength, critical for maintaining pace over the course of the race.
Wall Balls: With a performance 01:08 slower than average in this segment, Sue should focus on improving her power and efficiency. Squat strength and shoulder mobility are key. Exercises such as thrusters, overhead squats, and medicine ball throws can increase explosive power. Practicing wall balls with a focus on form—keeping the chest up, a full squat, and driving through the heels—will improve her efficiency and speed in this exercise.
Burpees Broad Jump: Being on par with average might seem satisfactory, but to gain a competitive edge, improving in this segment could be beneficial. Plyometric training, including box jumps, squat jumps, and broad jumps, can enhance explosiveness and agility. Incorporating burpees with a focus on minimizing ground contact time will help in making this segment one of Sue's strengths.
Race Strategies:
For future races, Sue should consider several strategies to enhance her performance:
Start Strong: Given the analysis of her running segments, Sue might benefit from starting slightly faster than her usual pace. This doesn't mean going all out from the start but finding a comfortable yet challenging pace that she can maintain and build upon throughout the race.
Transition Efficiency: Although her Roxzone times were impressive, continuous improvement in transition times can shave off crucial seconds. Practicing quick transitions between running and exercises in training, focusing on breathing control and efficient movement, will pay dividends.
Strength and Endurance Balance: Given Sue's apparent predisposition towards strength, maintaining this while boosting her running endurance will make her more competitive. Incorporating at least two focused running sessions per week along with her strength training, aiming for a balance that doesn't sacrifice one for the other, is advisable.
Mental Preparation: Hyrox races are as much a mental challenge as they are physical. Visualization techniques, setting small, achievable goals throughout the race, and positive self-talk can help Sue maintain focus and drive throughout the event.
In summary, focusing on enhanced running training, specific exercises for underperforming segments, and strategic race pacing can significantly improve Sue Ecroyd's future HYROX performances. With targeted adjustments to her training regimen and race-day strategy, Sue has the potential to not only excel in her age group but also improve her overall standing among all competitors.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Pro Women