Dive into this athlete’s performance at 2024 Birmingham 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 Glassborow Sarah'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 Glassborow Sarah'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 Glassborow Sarah'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 Glassborow Sarah'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
05:47.
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:
Sarah Glassborow demonstrated a commendable performance in the 2024 Birmingham HYROX race. She ranked in the top 14% of all athletes, a clear sign of her competitive edge. Her total running time, which was 02:52 faster than the average, indicates she has a strong running profile.
Her consistency in running was evident as she consistently finished her running laps faster than average, indicating her strong endurance and speed. Despite a somewhat slower start in Running 1, she quickly gained momentum in the subsequent laps, showcasing her ability to manage her energy and pace herself effectively throughout the race.
Her strength was most notable in Sled Pull, Running 3, and Running 7 segments where she finished faster than the average. However, there is room for improvement in the strength segments, particularly in Wall Balls and Burpees Broad Jump, where she lagged behind the average.
Segments to Improve:
Wall Balls: Sarah took significantly more time than average in this segment. She could improve her performance by incorporating strength training and high-intensity interval training (HIIT) exercises into her routine to build muscular endurance. Exercises like kettlebell swings, thrusters, and medicine ball slams could be beneficial. Additionally, she could practice the wall ball throw technique to improve her efficiency and speed.
Burpees Broad Jump: This segment also took Sarah longer than average. To improve, she should focus on improving her explosive strength and cardiovascular endurance. Plyometric exercises like box jumps, burpees, and high knees can enhance her power, while interval running can help build her cardiovascular endurance.
Roxzone: Sarah's transition time was faster than average, but there's still room for improvement. Incorporating exercises like agility ladder drills or cone drills can help improve her transition speed. Also, practicing transitions during training can help reduce the time spent in this segment.
Sandbag Lunges and Sled Push: These strength segments require specific attention. Incorporating more leg strength and core stability workouts such as weighted lunges, squats, and deadlifts will enhance her performance in the Sandbag Lunges. For the Sled Push, Sarah could benefit from additional power and strength training exercises such as sled drags or tire flips.
Race Strategies:
Based on her performance, Sarah should consider the following strategies for future races:
Pacing: While she managed to accelerate after a slower start in Running 1, she could consider maintaining a more even pace from the start. This will help preserve her energy for the latter half of the race, particularly for the strength segments.
Strength Training: As her running performance is already strong, she should prioritize strength training in her workout regimen, focusing on exercises that mimic the movements in her weaker segments.
Transition Practice: Practicing transitions during her training will help Sarah reduce time spent in the Roxzone, contributing to a faster overall race time.
Recovery: Lastly, focusing on post-race recovery strategies such as stretching, proper nutrition, and rest will help her body recover faster and perform better in subsequent races.