Dive into this athlete’s performance at 2024 Amsterdam 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 Barhorst Ginger'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 Barhorst Ginger'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 Barhorst Ginger'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 Barhorst Ginger'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
04:51.
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
Ginger Barhorst delivered a commendable performance in the 2024 Amsterdam Hyrox race, securing an overall rank of 347 out of 3118 athletes, placing her in the top 11%. In her age group (35-39), she ranked 56th, representing the top 10% of her category. Her total running time was 44:38, which was 1:20 faster than the average, indicating strong running capabilities. However, some of her early running splits suggest she might have started a bit too fast, especially with Running 1 being exceptionally fast at 00:03:57. This could have led to fatigue affecting her performance in later segments. Overall, Ginger exhibits a strong runner profile with room for improvement in strength-based segments.
Segments to Improve
Sled Pull: Ginger's time was significantly slower than average. To improve:
Training Strategy: Incorporate heavy sled pull drills, focusing on maintaining a steady pace under load. Use progressive overload by gradually increasing the sled weight.
Exercise Suggestions: Rope pulls, farmer's walks, and deadlifts to enhance grip and back strength.
Form Correction: Focus on maintaining a low body position and using the legs effectively during pulls.
Wall Balls: Also notably slower, suggesting a need for improved muscular endurance.
Training Strategy: Perform high-repetition wall ball sets with short rest intervals to simulate race conditions.
Exercise Suggestions: Incorporate squats and thrusters to build lower body and core strength.
Form Correction: Emphasize smooth, rhythmic movement, and consistent breathing techniques.
Rowing: Time was slower than average, indicating a potential area for improvement.
Training Strategy: Incorporate interval training on the rowing machine to build speed and endurance.
Exercise Suggestions: Focus on rowing technique drills, such as catch position and drive phase improvements.
Form Correction: Ensure efficient stroke mechanics, with a strong leg drive and smooth arm pull.
Burpees Broad Jump: Slightly slower than average, suggesting minor adjustments.
Training Strategy: Incorporate plyometric exercises to enhance explosive power.
Exercise Suggestions: Box jumps, burpee variations, and dynamic stretching for flexibility.
Form Correction: Focus on streamlined movement transitions and effective use of momentum.
Race Strategies
Pacing Strategy: Avoid starting too fast in initial segments to conserve energy for later strength-based exercises.
Compromised Running: Practice running after strength exercises to improve transition efficiency and maintain running speed.
Roxzone Efficiency: Work on quick transitions between exercise zones to minimize rest time and maintain race rhythm.
Pre-race Preparation: Focus on a balanced warm-up routine that includes both cardiovascular and strength elements to prepare the body for varied race demands.