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
821 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 821 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 821 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Gősi Nóra'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 Gősi Nóra'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 821 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 Gősi Nóra'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 Gősi Nóra'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
03:49.
Check the detail of the improvement plan below.
Based on 821 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Nóra Gősi showcased a commendable performance in the 2024 Vienna - European Championship, securing an overall rank of 276 in a highly competitive field. Notably, Nóra excelled in the running segments, with a total running time significantly faster than average, highlighting her strong running capabilities. This performance profile suggests that Nóra has a stronger runner profile, with her speed and endurance on the run being a key strength. However, there is an indication that strength-based exercises and transitions between exercises could be areas for improvement to achieve a more balanced athlete profile. The early running segments indicated a strong start, but there was a noticeable slowdown in later segments, suggesting pacing strategies could be further optimized.
Segments to Improve:
Wall Balls: With a performance significantly below average in the Wall Balls segment, focus should be placed on improving lower body strength and power, as well as coordination. Specific exercises such as squats, thrusters, and medicine ball throws can enhance power and endurance. Practicing the actual wall ball exercise with varying weights and heights can also improve technique and efficiency.
Sandbag Lunges: To improve in this segment, Nóra should work on increasing her leg strength and endurance. Lunges with weight variations, step-ups, and Bulgarian split squats will build the necessary muscular endurance and strength. Incorporating sandbag training into routines to mimic race conditions will also be beneficial.
Burpees Broad Jump: Improvement in this area requires enhanced explosive power and coordination. Plyometric exercises such as box jumps, broad jumps, and burpees without the jump can build the requisite power. Gradually integrating the broad jump into the burpee in training will help in improving performance in this segment.
Sled Push: A marginal improvement opportunity exists in the Sled Push segment. Focused training should include leg press, weighted sled pushes, and high-intensity interval training (HIIT) to build both strength and explosive power required for this segment.
Ski Erg: To enhance performance in the Ski Erg segment, upper body endurance, and core strength need to be addressed. Incorporating exercises like pull-ups, rowing, and core stabilization exercises will be crucial. Specific workouts on the Ski Erg focusing on technique and consistent pacing can also lead to significant improvements.
Race Strategies:
Effective Pacing: Nóra should focus on a pacing strategy that conserves energy for strength-based segments while capitalizing on her running strengths. Breaking down the race into segments and setting target times based on training performances can help manage effort throughout the race.
Transition Efficiency: Minimizing time in the Roxzone is crucial for overall performance. Practicing quick transitions between running and strength exercises in training will help reduce transition times. This can include drills that mimic the race day sequence of exercises to improve overall fitness and transition efficiency.
Strength and Endurance Balance: Given Nóra's runner profile, incorporating more strength training into her regimen is essential. A balanced approach that does not compromise her running abilities but enhances her strength for specific segments will be key. This can include cross-training activities that build strength while also maintaining cardiovascular fitness.
Recovery and Nutrition: Focusing on recovery strategies and nutrition will also play a vital role in improving performance. Adequate rest, proper hydration, and nutrition tailored to training demands will ensure Nóra is in optimal condition for both training and race day.
By addressing these areas of improvement with specific training strategies and race day tactics, Nóra Gősi can aspire to elevate her performance in future HYROX races, building on her strong running foundation while becoming more proficient in strength-based segments.