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
684 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.
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 23 to 93.
End of interactive chart.
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 334 to 468.
End of interactive chart.
Based on 684 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 154 to 471.
End of interactive chart.
Based on 684 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Wilson Dora'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 Wilson Dora's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Chart
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 -156 to 308.
End of interactive chart.
Based on 684 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 Wilson Dora'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 Wilson Dora'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
06:32.
Check the detail of the improvement plan below.
Based on 684 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dora Wilson's participation in the 2024 Sports Direct HYROX London within the 35-39 age group showcases a balanced athlete with a slight inclination towards strength-based exercises. Despite an overall rank in the top 78% of athletes, Dora’s total running time was 03:26 slower than average, suggesting room for improvement in endurance and pacing. However, her performance in strength exercises such as the Ski Erg, Sled Push, Sled Pull, and Rowing was above average, indicating a strong strength base. Notably, Dora's best running lap and Roxzone time were significantly faster than average, highlighting her potential for quick transitions and bursts of speed. This suggests that while Dora starts slower, she has the capability to finish strong, a trait that can be honed for more consistent performance across all segments.
Segments to Improve:
Running: The total running time indicates that Dora should focus on improving her endurance and pace. Interval training can be particularly beneficial, mixing short, high-intensity bursts with slower, recovery phases. This can help improve VO2 max and lactate threshold, leading to better overall running performance. Long, steady-state runs should also be incorporated to build endurance.
Sandbag Lunges: Dora's performance here could benefit from targeted leg strength and stability work. Exercises like Bulgarian split squats, weighted step-ups, and lunges can improve muscle endurance and power. Focusing on core stability exercises will also aid in maintaining form under fatigue.
Wall Balls: To improve in this segment, Dora should work on explosive power and coordination. Thrusters and medicine ball slams can help develop the necessary power, while practicing wall balls with varying weights and heights can improve accuracy and stamina.
Burpees Broad Jump: This segment requires both strength and agility. Plyometric exercises such as box jumps, broad jumps, and burpees will build explosive leg power, while agility drills can improve coordination and speed, crucial for transitioning between jumps and burpees efficiently.
Race Strategies:
Start Strategically: Given Dora's tendency to finish strong, she should focus on starting at a sustainable pace rather than going out too fast. This will help conserve energy for stronger finishes in both the running and exercise segments.
Transitions: With a notably fast Roxzone time, Dora should continue to minimize transition times between exercises. Practicing quick switches in training, including setup and teardown of equipment, can shave off valuable seconds.
Mid-Race Assessments: Dora should practice assessing her energy levels and pace mid-race to adjust her effort accordingly. This could mean pushing harder on strength segments if running pace is slower, or conserving energy during exercises to allow for faster running segments.
Endurance Training: Incorporating more endurance-focused training days will benefit Dora's overall performance. This includes long runs at a steady pace, coupled with sessions that mimic the race's structure of running interspersed with strength exercises.
By focusing on these key areas and implementing the suggested strategies, Dora Wilson has the potential to significantly improve her future HYROX performances, turning identified weaknesses into strengths and achieving a more balanced athlete profile.
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 2 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 23 to 94.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Women