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
334 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 334 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 334 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Young Bronte'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 Young Bronte'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 334 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 Young Bronte'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 Young Bronte'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
11:03.
Check the detail of the improvement plan below.
Based on 334 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Bronte Young's participation in the 2024 Sports Direct HYROX London showcases a mixed profile with a leaning towards strength and power exercises, as evidenced by her exceptional performance in strength-focused events such as the Sled Pull and Rowing. However, her overall performance indicates a need for improvement in endurance and running efficiency, highlighted by her total running time being significantly slower than average. Bronte's pacing appears to have been conservative in the initial running segments, potentially to conserve energy for strength exercises, but this strategy may have contributed to her overall slower pace. The rapid completion of the final running segment suggests untapped potential for endurance that, if harnessed earlier in the race, could significantly improve her total time.
Segments to Improve:
Total Running Time: Bronte's running time is considerably slower than the average for her finish time, indicating a need for enhanced endurance and running efficiency. Incorporating interval training, such as 400 to 800-meter repeats at a pace faster than her competition pace, can help improve her VO2 max and running economy. Additionally, long, slow distance runs once a week will enhance her aerobic capacity.
Sandbag Lunges: To improve her time in sandbag lunges, Bronte should focus on building lower body strength and stability. Exercises such as weighted squats, lunges, and step-ups can increase her power and endurance in this segment. Moreover, practicing lunges with uneven weights can help her adapt to the uneven load distribution typical in sandbag lunges.
Farmers Carry: This segment requires grip strength and core stability. Bronte could benefit from incorporating grip strength exercises such as dead hangs and farmers walks with progressively heavier weights. Planks and other core stabilizing exercises will also contribute to a more efficient farmers carry performance.
Wall Balls: To improve in Wall Balls, enhanced explosive power and coordination are key. Plyometric exercises like box jumps and medicine ball throws can increase her explosive strength, while practicing wall balls with focus on form and breathing can help reduce fatigue during the race.
Race Strategies:
Improved Pacing: Bronte should work on a more strategic pacing plan for her runs, potentially starting at a slightly faster pace than her comfortable long-distance speed and trying to maintain this pace throughout. This strategy will require training her body to sustain moderate to high intensity over longer periods, blending endurance with her evident strength capacity.
Transition Efficiency: Given her rapid Roxzone times, focusing on reducing transition times even further can shave precious seconds off her total time. Practicing quick transitions between running and strength exercises during training sessions can help improve her overall race fluidity and efficiency.
Strength-Endurance Balance: Bronte's training should focus on balancing her evident strength with increased endurance. This can be achieved through circuit training that mixes high-intensity interval running with strength exercises, closely mimicking the race's demands and improving her ability to sustain effort through both running and strength segments.
Implementing these targeted training strategies and adjusting her race approach can significantly enhance Bronte Young's future HYROX performance, turning identified weaknesses into strengths and leveraging her strong points for an even more competitive finish.