Charnock Helen
Hyrox Result
Dive into this athlete’s performance at 2024 Vienna - European Championship 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
233 similar athletes.
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.
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 233 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 233 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Charnock Helen'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 Charnock Helen'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 233 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 Charnock Helen'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 Charnock Helen'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
07:08.
Check the detail of the improvement plan below.
06:14
Potential Improvement
87.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Helen Charnock's performance at the 2024 Vienna - European Championship in the HYROX age group 55-59 showcases a strong endurance and running capacity, placing her in the top 30% of all athletes and 9th in her age group. Her total running time was significantly faster than average, indicating a runner's profile with exceptional endurance and speed. However, the data suggests a pacing issue, as Helen started strongly but her performance in running segments progressively declined, especially in the latter half of the race. This trend suggests potential issues with stamina or pacing strategies in endurance components. Additionally, the faster-than-average roxzone time indicates efficiency in transitions but also signals an area where slight improvements can be made to optimize overall fitness.
Segments to Improve:
- Wall Balls: Helen's performance in wall balls was below her peers. To improve, focus on strengthening the lower body and core to enhance power generation. Squats, thrusters, and medicine ball throws can help build the necessary strength and coordination. Practicing the wall ball shot with emphasis on form—keeping the chest up, using the legs for power, and aiming for consistency in height and target—will also be beneficial.
- Sandbag Lunges: The performance in sandbag lunges suggests a need for improved balance and leg strength. Incorporating unilateral leg exercises such as Bulgarian split squats, lunges with weight variations, and step-ups can enhance stability and strength. Balance exercises, including single-leg deadlifts and stability ball workouts, will further improve performance in this area.
- Farmers Carry: This segment could benefit from increased grip strength and core stability. Recommended exercises include dead hangs, farmer's walks with progressively heavier weights, and grip strengtheners. Core exercises that mimic the movement pattern of the carry, like plank variations and weighted carries, will also help improve endurance and stability during this segment.
- Sled Pull: To improve the sled pull performance, focus on building posterior chain strength through deadlifts, hip thrusts, and kettlebell swings. Incorporating sled pull drills with varying loads and practicing explosive starts can also improve technique and overall efficiency in this segment.
Race Strategies:
- Pacing: Given the decline in performance in running segments as the race progresses, a more conservative start could preserve energy for consistent performance throughout. Interval training with varied intensities can help Helen adapt to maintaining pace over longer distances.
- Transitions (Roxzone): Even though Helen shows efficiency in transitions, there's still room for slight improvements. Practicing quick transitions between exercises in training, focusing on minimizing rest times and optimizing movement between stations, can shave valuable seconds off the overall time.
- Strength and Endurance Balance: Balancing running training with strength and power exercises will ensure that Helen does not lose time in strength-focused segments. Incorporating at least two strength training sessions focused on functional movements and compound lifts into her weekly routine could yield significant improvements.
- Recovery and Nutrition: Implementing a structured recovery and nutrition plan will support the increased training demands. Focusing on post-workout recovery, including stretching, adequate protein intake, and hydration, will help mitigate fatigue and prepare the body for subsequent training sessions and races.
By addressing these specific areas of improvement with targeted training strategies and adjusting race day tactics, Helen Charnock can build upon her strong foundation to achieve even greater success in future HYROX 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.
Percentile based on all the athletes who competed in Hyrox Women
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