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 Rooney Rachel'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 Rooney Rachel'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 Rooney Rachel'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 Rooney Rachel'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
06:43.
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
Rachel Rooney exhibited an impressive performance at the 2024 Birmingham HYROX race, ranking in the top 13% overall and within her age group. Her total running time of 00:41:55, faster than the average by 04:34, reveals a strong running profile. This was consistent across all running segments, particularly notable in Running 6 where she was 00:59 faster than average, and Running 7 where she was 00:51 faster than average. However, a slightly slower start in Running 1 could suggest that she may benefit from a more aggressive start to the race. The Roxzone time was slightly slower than average, indicating opportunity for improvement in overall fitness and transition time.
Segments to Improve
Wall Balls: This segment was significantly slower than average. Focusing on improving functional strength, particularly in the lower body and core, could enhance performance here. Squats, lunges, and medicine ball throws could be incorporated into the training routine to build strength and endurance.
Burpees Broad Jump: This was another segment where Rachel was notably slower than average. Practicing burpees with an added explosive jump, aiming for both height and distance, could help improve her performance. Plyometric exercises such as box jumps and long jumps could also be beneficial.
Roxzone: Being slightly slower than average in the Roxzone suggests a need to enhance overall fitness and transition efficiency. High-intensity interval training (HIIT) could be effective in improving cardiovascular fitness. Practicing transitions during training sessions could also help reduce time in this segment.
Sandbag Lunges: Slower than average performance in this segment indicates a need to strengthen the lower body. Weighted lunges and squats, in addition to practicing the specific movement of lunging with a sandbag, could be beneficial.
Sled Pull: To improve performance in this segment, Rachel could incorporate sled pull exercises into her training, focusing on building strength in her legs, core and upper body. Deadlifts and rows could also help improve her pulling strength.
Race Strategies
Given Rachel's strong running profile, she should look to leverage this strength during the race. A more aggressive start could help gain time early on. Additionally, focusing on maintaining a consistent running pace throughout the race could help conserve energy for the more strength-oriented segments. Practicing transitions during training could help reduce time spent in the Roxzone, leading to a faster overall time. Finally, considering the compromised running scenarios post specific exercises, focusing on recovery strategies such as dynamic stretching and controlled breathing could help maintain running performance throughout the race.