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
1000 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 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.
Based on 1000 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Magee Avril'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 Magee Avril'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 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 Magee Avril'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 Magee Avril'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
05:37.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Avril Magee's performance in the 2024 Vienna - European Championship is commendable, especially considering her top 16% overall rank among 1024 athletes and 3rd place in the 60-64 age group. Avril has showcased a balanced profile with a slight inclination towards strength exercises, as indicated by her overall slower total running time compared to the average. Her ability to maintain a good pace initially but slowing down in later running segments suggests that while her start was strong, endurance and pacing throughout the race could be areas for improvement. The Roxzone time being significantly faster than average indicates excellent transition and overall fitness levels, but it also suggests that Avril could benefit from focusing more on specific endurance running training to complement her strength and improve her running segments.
Segments to Improve:
Running Segments: Given that Avril's total running time is slower than average, focusing on endurance running is crucial. Interval training, such as 400 to 800-meter repeats at a pace slightly faster than her current race pace, can improve her speed and VO2 max. Long, slow runs (60-90 minutes) at a conversational pace should also be incorporated to enhance her aerobic capacity. Hill workouts, once a week, could boost her leg strength, improving her running economy.
Burpees Broad Jump: This segment can be improved by practicing explosive strength exercises. Plyometric workouts, including box jumps, squat jumps, and lunge jumps, will enhance her power and agility. Focus on form during burpees to ensure efficiency and conserve energy. Training should also include core strengthening exercises to maintain proper form and improve overall stability during the jump.
Sled Push: To improve in this area, Avril should incorporate more lower body and core strength training. Exercises such as squats, deadlifts, and leg presses will build the necessary muscle. Practicing the actual sled push with varying weights and distances can also help her body adapt to the demands of this segment. Technique adjustments, like keeping a low center of gravity and driving through the legs, are essential.
Farmer's Carry: Grip strength is critical for this segment. Avril can improve by adding grip-specific exercises, such as farmer's walks with heavy dumbbells or kettlebells, dead hangs, and wrist curls, to her routine. Incorporating total body conditioning through functional movements like deadlifts and loaded carries can also enhance her performance in this segment.
Race Strategies:
Pacing: Avril should focus on starting at a sustainable pace and aim to keep her running splits more consistent throughout the race. Implementing a negative split strategy, where the second half of each running segment is slightly faster than the first, can help conserve energy and finish strong.
Transition Efficiency: While her Roxzone time is commendable, continuous practice on quick transitions between exercises can shave off valuable seconds. This can include setting up stations for mock transitions during training sessions to minimize rest time.
Recovery and Nutrition: Implementing a structured recovery protocol, including proper hydration, nutrition, and active recovery sessions, will help improve her overall endurance and performance. Focusing on a diet rich in proteins, healthy fats, and carbohydrates can provide the energy needed for both training and race day.
Mental Preparation: Mental resilience plays a crucial role in endurance races. Avril should incorporate mental training, such as visualization techniques and setting small, achievable goals throughout the race to maintain focus and motivation.
By focusing on these targeted improvements and strategies, Avril Magee can look forward to enhancing her performance in future HYROX races. Her dedication and current standings provide a strong foundation to build upon, and with specific adjustments to her training and race day approach, there is potential for even greater achievements.
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