Dive into this athlete’s performance at 2024 World Championships Nice 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
237 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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 15 to 80.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 263 to 340.
End of interactive chart.
Based on 237 athletes with similar finish time in Hyrox Pro 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 149 to 462.
End of interactive chart.
Based on 237 athletes with similar finish time in Hyrox Pro Women
Pacing Quality
This section showcases the entire Carter Laura'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 Carter Laura's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -114 to 91.
End of interactive chart.
Based on 237 athletes with similar finish time in Hyrox Pro 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 Carter Laura'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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 94 to 766.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro 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 Carter Laura'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
05:44.
Check the detail of the improvement plan below.
Based on 237 athletes with similar finish time in Hyrox Pro Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Laura Carter's performance in the 2024 World Championships Nice places her solidly within the top tier of her age group and overall among competitors, showcasing her dedication and training discipline. Her total running time was significantly faster than average, indicating a strong runner profile. However, her performance in strength-focused exercises, particularly Wall Balls, Sandbag Lunges, and Burpees Broad Jump, suggests room for improvement in her strength training regimen. Laura's pacing strategy appears effective, as evidenced by consistently faster running segments, particularly in the latter half of the race, which indicates good stamina and race management. Nonetheless, the Roxzone time indicates potential for improving transition efficiency and overall fitness to minimize downtime between exercises.
Segments to Improve:
Wall Balls: Laura's performance in Wall Balls was significantly slower than average. To improve, focus on incorporating high-volume wall ball training sessions to enhance stamina and muscular endurance. Specific drills include pyramid sets (increasing and then decreasing reps per set) and incorporating wall balls into high-intensity interval training (HIIT) circuits to simulate race conditions. Additionally, technique refinement, ensuring a full squat and efficient ball propulsion, can reduce fatigue and improve time.
Sandbag Lunges: This segment was notably slow for Laura. Strengthening the glutes, hamstrings, and quadriceps through weighted squats, lunges, and deadlifts will provide the necessary power for more efficient sandbag lunges. Practice carrying uneven loads to mimic race conditions and improve balance and core stability. Endurance-focused leg workouts, combined with agility training, will also help maintain pace under fatigue.
Burpees Broad Jump: To enhance performance in this demanding exercise, Laura should focus on plyometric training to improve explosive power and agility. Drills like box jumps, broad jumps, and plyometric push-ups will increase her efficiency. Incorporating burpees into circuit training, with progressively longer broad jump distances, can also help condition her body to maintain performance throughout the race.
Roxzone: Improving transition times and reducing rest periods is crucial. Laura should practice quick transitions between different exercise modalities in her training, including timed drills where she moves rapidly from running to strength exercises and back. This can be complemented by overall conditioning work to reduce the need for rest.
Race Strategies:
Start Strong, Finish Stronger: While Laura's pacing appears effective, focusing on a slightly conservative start could conserve energy for a stronger finish. This strategy could be particularly beneficial in managing the more challenging strength exercises without compromising her exceptional running performance.
Transitions as Active Recovery: Viewing transitions (Roxzone) as active recovery opportunities rather than complete rest can help maintain momentum. Light jogging or dynamic stretching during these periods can keep the muscles engaged and reduce lactic acid buildup.
Strength Endurance Focus: Given Laura's runner profile, incorporating more strength endurance training into her routine could balance her capabilities. This includes longer sets with moderate weights and minimal rest, closely simulating the race's demands on muscle endurance and strength.
Mental Preparation: Mental resilience training, including visualization techniques and stress management strategies, can prepare Laura to maintain focus and determination through the race's toughest segments.
By addressing these areas of improvement and implementing targeted training strategies, Laura Carter can transform her already impressive performance into that of a well-rounded, formidable Hyrox competitor.
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.
Chart
Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 15 to 88.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Pro Women