Season 23/24 2023 Madrid (895) HYROX (756) Women (189) Girona Manuela

Girona Manuela Hyrox Result

Dive into this athlete’s performance at 2023 Madrid 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 998 similar athletes.

Performance Highlights

ESP ESP Flag Women 45-49 #164011 01:38:39 11th in AG | Top 68.8% 139th | Top 73.5%
-01:24
48:31
Run Total
-00:09
06:04
Avg. Lap
-00:19
05:09
Best Lap
+01:45
42:42
Workout Total
+00:13
05:20
Avg. Workout
-00:25
07:30
Roxzone

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 998 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 998 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Girona Manuela'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 Girona Manuela'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 998 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 Girona Manuela'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 Girona Manuela'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 03:51. Check the detail of the improvement plan below.

01:41 Potential Improvement 43.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:41 08:29 to 06:48 43.7%
Sandbag Lunges 01:22 06:35 to 05:13 35.5%
Sled Pull 00:20 06:28 to 06:08 8.7%
Sled Push 00:13 03:08 to 02:55 5.6%
Farmers Carry 00:11 02:32 to 02:21 4.8%
Ski Erg 00:03 05:18 to 05:15 1.3%
Rowing 00:01 05:33 to 05:32 0.4%
Wall Balls 00:00 04:39 to 04:39 0.0%
Run Total 00:00 48:31 to 48:31 0.0%

Splits Time

Girona Manuela Perfect Race
Splits Total Average Total
Running 1 05:09 00:00 05:29 -00:20 00:00 +00:00
Ski Erg 05:18 05:09 05:18 +00:00 05:29 -00:20
Running 2 05:41 10:27 05:52 -00:11 10:47 -00:20
Sled Push 03:08 16:08 02:59 +00:09 16:39 -00:31
Running 3 05:54 19:16 06:13 -00:19 19:38 -00:22
Sled Pull 06:28 25:10 06:25 +00:03 25:51 -00:41
Running 4 06:09 31:38 06:14 -00:05 32:16 -00:38
Burpees Broad Jump 08:29 37:47 07:07 +01:22 38:30 -00:43
Running 5 06:06 46:16 06:26 -00:20 45:37 +00:39
Rowing 05:33 52:22 05:36 -00:03 52:03 +00:19
Running 6 06:05 57:55 06:19 -00:14 57:39 +00:16
Farmers Carry 02:32 01:04:00 02:27 +00:05 01:03:58 +00:02
Running 7 06:10 01:06:32 06:17 -00:07 01:06:25 +00:07
Sandbag Lunges 06:35 01:12:42 05:24 +01:11 01:12:42 +00:00
Running 8 07:21 01:19:17 06:57 +00:24 01:18:06 +01:11
Wall Balls 04:39 01:26:38 05:41 -01:02 01:25:03 +01:35
Roxzone 07:30 01:38:39 07:55 -00:25 01:38:39
Based on 998 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Manuela Girona performed well in the Hyrox race in Madrid. She achieved an overall rank of 139, placing her in the top 18% of 756 athletes. In her age group (45-49), she ranked 11th, which is in the top 13% of 79 athletes. Her overall time was 01:38:39, with a total running time of 00:48:31, which was 33 seconds faster than the average.

Manuela's best running lap was 00:05:09, which was 8 seconds faster than the average. This indicates that she has good running speed and endurance.

Segments to Improve


Based on the race results, the segments where Manuela lost the most time were the Burpees Broad Jump and the Sandbag Lunges.

Burpees Broad Jump: Manuela took 08:29 to complete this segment, which was 01:45 slower than the average. To improve in this area, she can focus on improving her burpee technique and explosive power. Incorporating exercises such as plyometric push-ups and squat jumps can help improve her power output and speed in this segment.

Sandbag Lunges: Manuela took 06:35 to complete this segment, which was 01:15 slower than the average. To improve in this area, she can work on strengthening her legs and core. Exercises such as weighted lunges, Bulgarian split squats, and deadlifts can help improve her strength and stability during the sandbag lunges. Additionally, practicing proper form and maintaining a steady pace during the lunges can also help improve her performance in this segment.

Strategies


To improve overall performance in future races, Manuela can consider implementing the following strategies:

1. Pacing:
It is important for Manuela to maintain a consistent pace throughout the race. Going too fast in the beginning can lead to fatigue later on, while starting too slow can prevent her from reaching her full potential. By monitoring her pace and adjusting accordingly, she can optimize her performance.

2. Transition Time:
Manuela should focus on improving her transition time between segments. The Roxzone time should be shorter than the average, indicating efficient transitions. By practicing quick and smooth transitions during training, she can save valuable time during the race.

3. Hybrid Training:
As Manuela's total running time was faster than the average, indicating a better running profile, she should continue to train her strength to maintain a well-rounded performance. Incorporating strength training exercises such as weightlifting, bodyweight exercises, and functional movements can help improve her overall fitness and performance in the strength-based segments.

In conclusion, Manuela Girona performed well in the Hyrox race, achieving a strong overall rank and demonstrating good running speed and endurance. To further improve her performance, she should focus on the segments where she lost the most time, such as the Burpees Broad Jump and the Sandbag Lunges. By incorporating specific drills, exercises, and form corrections, she can enhance her performance in these areas. Additionally, implementing strategies for pacing, efficient transitions, and maintaining a balanced training approach can lead to even better results in future races.

Similar Athletes
Schulle Rebecka 2024 Karlsruhe 01:38:38
Saxby Angela 2024 Singapore 01:38:15
Soto Arezou 2024 Chicago Navy Pier 01:39:01
Aissaoui Apolline 2023 Paris 01:38:25
Dechant Delayne 2022 Frankfurt 01:38:52
Fleming Charlotte 2023 Manchester 01:38:42
Pearce Monique 2024 Sports Direct HYROX London 01:38:10
Pink Francesca 2023 Singapore 01:38:55
Felipe Agudo Nerea 2021 Madrid 01:38:21
Lopez Gomez Maria 2024 Ciudad de Mexico 01:39:06

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