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
818 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
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 818 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 818 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Lieske Lauren'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 Lieske Lauren'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 818 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 Lieske Lauren'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 Lieske Lauren'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
04:32.
Check the detail of the improvement plan below.
Based on 818 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lauren Lieske exhibited a commendable performance in the 2024 Washington - North American Championships, finishing in the top 7% overall and top 6% in her age group. Her total running time was significantly faster than average, indicating a strong running profile. However, specific areas need improvement to elevate her performance further, particularly in strength-focused segments. The analysis of her pacing suggests she started the race with a strong pace but faced challenges in maintaining that during strength-focused tasks, impacting her overall time. Lauren shows a hybrid profile with a tilt towards running, suggesting that while her running is a significant strength, focusing on improving her strength-based performance could lead to more balanced and improved outcomes.
Segments to Improve:
Burpees Broad Jump: Lauren's performance in this segment was significantly slower than average. To improve, she should focus on explosive strength and stamina. Plyometric exercises like box jumps, squat jumps, and lunge jumps will build explosive power, while interval training with high-intensity burpees can enhance endurance and speed during the burpee broad jumps. Practicing the technique of maximizing the distance of each jump while maintaining a steady pace can also reduce time spent on this segment.
Sled Push: The slower time indicates a need for enhanced lower body strength and power. Incorporating heavy sled pushes and pulls into her training routine can directly improve performance in this area. Additionally, exercises like heavy squats, leg presses, and weighted lunges will build the necessary leg strength. Emphasis on form and explosive power during the initial push can also help overcome initial inertia more efficiently.
Sled Pull: Similar to the sled push, this segment requires lower body strength and endurance. Training should include heavy sled pulls, deadlifts, and farmer's walks to build grip strength and pulling power. Interval training that combines running with sled pulls can also help Lauren adapt to the transition between running and strength exercises, reducing overall fatigue during the race.
Race Strategies:
Start Strong but Pace Wisely: Given Lauren's strong running ability, starting the race with a robust pace is advantageous. However, it's crucial to balance this with energy conservation for strength-focused obstacles. Incorporating pacing strategies, such as targeting a specific heart rate or perceived exertion level during runs, can help maintain a steady pace throughout the race.
Transition Efficiency: Lauren's Roxzone time was exceptionally fast, indicating efficient transitions. Maintaining this efficiency is crucial. She should continue practicing quick transitions between running and exercises, focusing on minimizing rest time and optimizing movement between segments.
Strength Endurance Focus: Given the identified areas for improvement, integrating strength endurance training into her routine will be beneficial. This includes combining strength training with cardiovascular elements, such as circuit training with minimal rest between sets or combining strength exercises with short bursts of high-intensity running.
Technique Optimization: For strength-focused segments, refining technique can lead to significant time savings. Workshops or coaching sessions focused on technique for sled pushes, pulls, and burpee broad jumps could provide insights into more efficient movement patterns, reducing effort and improving speed.
By focusing on these identified areas of improvement and implementing the suggested training strategies and race tactics, Lauren Lieske has the potential to significantly enhance her performance in future HYROX races. Balancing her evident running strengths with improved performance in strength-focused segments will make her a more rounded and competitive athlete.
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
