Smart Grace 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.

Season 23/24 2024 Sports Direct HYROX London (3094) HYROX (2737) Women (1302) Smart Grace

GBR GBR Flag Women Woman 30-34 #93041 01:26:35 110th in AG | Top 45.3% 505th | Top 38.8%

Performance Highlights

+00:24
44:51
Run Total
+00:02
05:36
Avg. Lap
-00:18
04:36
Best Lap
+00:38
36:11
Workout Total
+00:05
04:31
Avg. Workout
-00:57
05:33
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.

Chart

Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 69.
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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.

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 276 to 360.
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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.

Chart

Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 117 to 405.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Smart Grace'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 Smart Grace's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

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Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -84 to 173.
End of interactive chart.
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 Smart Grace'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.

Chart

Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 91 to 826.
End of interactive chart.
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 Smart Grace'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 04:15. Check the detail of the improvement plan below.

01:22 Potential Improvement 32.2% Focus During Training

Chart

Bar chart with 52 bars.
Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 90 to 600.
The chart has 1 Y axis displaying values. Data ranges from 0 to 1643.
CurrentTarget
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:22 06:45 to 05:23 32.2%
Run Total 01:18 44:51 to 43:33 30.6%
Sandbag Lunges 01:14 05:34 to 04:20 29.0%
Sled Pull 00:17 05:21 to 05:04 6.7%
Ski Erg 00:02 04:58 to 04:56 0.8%
Wall Balls 00:02 04:11 to 04:09 0.8%
Sled Push 00:00 02:21 to 02:21 0.0%
Rowing 00:00 05:04 to 05:04 0.0%
Farmers Carry 00:00 01:57 to 01:57 0.0%

Splits Time

Smart Grace Perfect Race
Splits Total Average Total
Running 1 05:40 00:00 04:58 +00:42 00:00 +00:00
Ski Erg 04:58 05:40 05:02 -00:04 04:58 +00:42
Running 2 05:22 10:38 05:19 +00:03 10:00 +00:38
Sled Push 02:21 16:00 02:36 -00:15 15:19 +00:41
Running 3 05:51 18:21 05:36 +00:15 17:55 +00:26
Sled Pull 05:21 24:12 05:27 -00:06 23:31 +00:41
Running 4 05:47 29:33 05:38 +00:09 28:58 +00:35
Burpees Broad Jump 06:45 35:20 05:44 +01:01 34:36 +00:44
Running 5 05:54 42:05 05:45 +00:09 40:20 +01:45
Rowing 05:04 47:59 05:18 -00:14 46:05 +01:54
Running 6 05:54 53:03 05:39 +00:15 51:23 +01:40
Farmers Carry 01:57 58:57 02:11 -00:14 57:02 +01:55
Running 7 05:47 01:00:54 05:37 +00:10 59:13 +01:41
Sandbag Lunges 05:34 01:06:41 04:32 +01:02 01:04:50 +01:51
Running 8 04:36 01:12:15 06:00 -01:24 01:09:22 +02:53
Wall Balls 04:11 01:16:51 04:43 -00:32 01:15:22 +01:29
Roxzone 05:33 01:26:35 06:30 -00:57 01:26:35
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Grace Smart's performance in the 2024 Sports Direct HYROX London places her firmly in the competitive bracket of her age group and overall among participants. Her total running time being 00:14 faster than average indicates a stronger runner profile, suggesting that while her running is a strength, there might be room for improvement in strength-focused segments to achieve a more balanced athlete profile. Despite a commendable overall rank, the pacing in the initial running segments was slower, hinting at a conservative start. There is a notable variance in her performance across different disciplines, with particular strengths in endurance-based challenges and some areas requiring focused development, especially in strength and power exercises.

Segments to Improve:

  • Burpees Broad Jump: Grace's performance in this segment was significantly slower than average, indicating a potential lack of explosive power and endurance. To improve, she should focus on plyometric exercises such as squat jumps, box jumps, and broad jumps to build explosive strength. Incorporating high-intensity interval training (HIIT) with burpees can help improve both speed and endurance for this specific challenge. Practicing burpees with an emphasis on the broad jump length can also be directly beneficial.
  • Sandbag Lunges: The significant time difference compared to the average suggests a need for enhanced lower body strength and endurance. Grace should include lunges with varying weights, step-ups, and Bulgarian split squats in her training routine to build muscle endurance and strength. Sandbag training, including carries, squats, and lunges, can also simulate race conditions more closely, improving her performance in this segment.
  • Roxzone: A noticeable delay in the Roxzone indicates a slower transition between exercises and possibly a lower overall fitness level. To mitigate this, Grace should work on reducing rest times gradually in her workouts and practice swift transitions between different exercises. Circuit training could be highly beneficial, emphasizing minimal rest between sets while focusing on maintaining a high intensity to improve overall fitness and transition times.

Race Strategies:

  • Start Strong, Finish Stronger: Grace's pacing shows a conservative start with a strong finish. While it's important to avoid burning out too early, a slightly more aggressive start could improve her overall time. She should work on pacing strategies that allow her to push a little harder in the early stages without compromising her finish. Interval training with varied intensities could help her find and maintain an optimal pace throughout the race.
  • Strength and Endurance Balance: Given her runner profile, incorporating more strength training into her routine will help balance her performance. Grace should aim for at least two strength-focused training sessions per week, targeting both upper and lower body, with an emphasis on functional exercises that mimic race activities.
  • Focus on Weak Segments: Prioritizing training on her weakest segments can yield significant improvements in her overall time. Grace should simulate race conditions as closely as possible, especially for the burpees broad jump and sandbag lunges segments, to build specific muscle memory and endurance.
  • Transitions Practice: Reducing time in the Roxzone can be achieved by practicing quick transitions between exercises. Incorporating drills that mimic the switch from running to strength exercises and vice versa can help minimize rest time and improve her fluidity and efficiency during the race.

By addressing these specific areas and implementing targeted training strategies, Grace Smart can expect to see substantial improvements in her HYROX race performance. Focusing on building a balanced profile of strength and endurance while refining race strategies and transitions will be key to climbing the ranks in future events.

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.

Chart

Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4 to 69.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Deinla Ashley 2024 Houston 01:26:55
Carreño Romi 2024 Vienna - European Championship 01:26:14
Sarnataro Martina 2024 Rimini 01:26:32
Coates Robyn 2024 Stockholm 01:26:24
Blaker Victoria 2023 Manchester 01:26:55
Kosch Lina 2023 Wien 01:26:19
Deegan Ciara 2024 Dublin 01:26:34
Ori Silvia 2024 Turin 01:26:35
Whell Amy 2023 London 01:26:14
Van Den Broek Melissa 2024 Rotterdam 01:26:20

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Copenhagen 01:26:38
2024 Malaga 01:26:38

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