Dive into this athlete’s performance at 2024 Washington - North American Championships 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
450 similar athletes.
Inconsistency detected: Overall Time does not match the total workout and running time on result.hyrox.com. It might impact our analysis.
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
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 450 athletes with similar finish time in Hyrox Women
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 450 athletes with similar finish time in Hyrox Women
Fast, slow, or steady?
Here’s the full breakdown of Caird Emma's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Caird Emma hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 450 athletes with similar finish time in Hyrox Women
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Caird Emma’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Caird Emma'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
00:05.
Check the detail of the improvement plan below.
Based on 450 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Emma Caird's performance in the 2024 Washington - North American HYROX Championships was commendable, finishing in the top 30% of both the overall competitors and her age group. This showcases her competitive edge and dedication. Emma's total running time was significantly faster than average, indicating a strong runner profile. However, the splits analysis reveals that her initial pacing was slower in the running segments, particularly in the first half of the race. This suggests a conservative start, which could be strategic but also implies room for a more aggressive approach. The Roxzone time being considerably faster than average demonstrates excellent transition efficiency and overall fitness, yet there's a notable contrast between her strength in running and specific exercise zones.
Segments to Improve:
Wall Balls: Emma's performance in Wall Balls was slower than average, indicating a potential area for improvement. Focusing on explosive power and endurance in the lower body and shoulders could enhance her performance. Specific drills include:
Pyramid sets of Wall Balls to increase volume tolerance and improve muscular endurance.
Interval training combining Wall Balls with short sprints to simulate race conditions and improve recovery.
Cross-training with Olympic lifting (e.g., thrusters) to develop power.
Practicing Wall Balls at the end of long runs to adapt to performing under fatigue.
Running Segments: Despite a strong overall running profile, Emma started slower than the average pace. To improve, consider:
Integrating interval speed work to increase base running speed and improve aerobic capacity.
Practicing negative splits during training runs to develop a strategy for gradually increasing pace throughout the race.
Adding hill repeats to build strength and endurance, which can help maintain a strong pace even when fatigued.
Race Strategies:
Aggressive Start: Given Emma's strong overall fitness and running ability, adopting a slightly more aggressive start could help shave off time in the early running segments. This involves pacing slightly above comfort level but within a sustainable threshold to avoid early fatigue.
Transition Efficiency: While Emma already excels in transition times, focusing on minimizing any rest between exercises and running segments can further improve her overall time. Practicing quick transitions in training, including setting up equipment in advance and rehearsing the switch from running to strength exercises, can enhance muscle memory and efficiency during the race.
Endurance and Strength Balance: Emma's training should maintain a strong emphasis on running while increasingly integrating targeted strength work, particularly exercises like Wall Balls that have been identified as weaker areas. This balanced approach will help in building a more well-rounded athletic profile, capable of excelling in both the strength and endurance aspects of HYROX.
By addressing these specific areas of improvement through targeted training and strategic race planning, Emma Caird can significantly enhance her performance in future HYROX events. Continuing to leverage her strengths while diligently working on weaker segments will lead to even more competitive race times and potentially higher placements in her category.
