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
1000 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 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 Young Tina'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 Young Tina'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 Young Tina'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 Young Tina'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
00:39.
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:
Tina Young demonstrated an exceptional performance in the 2024 Washington - North American Championships, finishing in the top 13% of all participants and within the top 17% of her age group. A notable highlight of her performance was her overall running time of 00:23:19, which was significantly faster than the average, indicating a strong runner profile. However, despite her prowess in running, Tina's performance in several strength and skill-based segments, such as the Ski Erg and certain running segments, suggests room for improvement. Her pacing strategy appeared to start strong but faced challenges in maintaining consistency across the race, particularly in running segments 2 through 5, indicating potential issues with endurance or pacing strategy. Her roxzone time was exceptionally fast, showing efficient transition times and suggesting good overall fitness but perhaps a need for more focused strength training to complement her running abilities.
Segments to Improve:
Running Segments (2, 3, 4, 5, 8): Tina showed a decline in performance in later running segments. To improve, she should focus on interval training to boost her speed endurance. Specifically, workouts such as 400 to 800-meter repeats at a pace slightly faster than her race pace, with equal rest periods, can be beneficial. Incorporating hill repeats will also enhance her strength and endurance, crucial for maintaining pace throughout the race.
Ski Erg: To enhance her Ski Erg performance, Tina should focus on technique and power output. Incorporating upper body strength workouts, such as pull-ups, lat pulldowns, and rowing exercises, will increase her pulling power. Additionally, practicing on the Ski Erg with drills focusing on proper form, like keeping a straight back and engaging the core, will improve efficiency.
Rowing: Similar to the Ski Erg, improvement in rowing can come from technique refinement and increased power. Regular rowing sessions focusing on maintaining a consistent stroke rate and incorporating power strokes (10 powerful strokes every 2 minutes) can improve overall performance. Core strengthening exercises will also support better form and power transfer.
Race Strategies:
Pacing: Given Tina's strong start but subsequent slowdown, a more conservative start might conserve energy for a steadier pace throughout the race. She should aim to run the first few segments at a pace that feels comfortable and gradually increase her speed as the race progresses, avoiding early burnout.
Strength and Skill Training Balance: Tina should aim for a balanced training regimen that does not overly favor her running strength but instead brings her skill-based and strength segments up to par. This can be achieved by dedicating specific days to focus on strength training, particularly targeting weaknesses identified in the race.
Transition Efficiency: Although Tina's roxzone time is excellent, continuous practice on quick transitions and short recovery periods during training sessions can further enhance her efficiency. Drills that mimic the quick switch from running to skill/strength exercises will help reduce overall race time and improve endurance.
Endurance Training: Incorporating long, slow runs into her training regimen will improve Tina's aerobic capacity, allowing her to maintain a stronger pace throughout the race. These runs should be at a comfortable pace, focusing on building mileage and endurance.
By addressing these areas and implementing the suggested strategies and training adjustments, Tina Young can further enhance her performance in future HYROX races, potentially improving her overall and age group rankings.
