Dive into this athlete’s performance at 2024 Melbourne 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 Bergowicz Demmi'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 Bergowicz Demmi'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 Bergowicz Demmi'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 Bergowicz Demmi'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
04:13.
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
Demmi Bergowicz delivered a commendable performance at the 2024 Melbourne Hyrox race, finishing in the top 17% overall and the top 21% in her age group. Her overall time of 01:29:43 reflects her dedication and competitive spirit. Analyzing her pacing, Demmi started moderately, showing consistency across the early running segments with no significant deviations. Her total running time was 00:12 slower than average, indicating that her strength might be more aligned with hybrid or strength components rather than pure running. Notably, her strongest performance was in the Wall Balls segment, where she finished significantly faster than average. The Roxzone time was particularly impressive, showing efficient transitions and effective use of rest periods.
Segments to Improve
Sled Pull: This was Demmi's weakest segment, with her time being 01:36 slower than average. To improve:
Drills: Incorporate heavy sled pulls and drags into training, focusing on maintaining form under fatigue.
Exercises: Strengthen the posterior chain with exercises such as deadlifts, bent-over rows, and back extensions.
Form Corrections: Ensure a strong, upright posture with engaged core during pulls to prevent energy wastage.
Run Total: While Demmi’s total running time was only slightly below average, targeted improvements could enhance overall race time:
Drills: Tempo runs and interval training to build speed and stamina.
Exercises: Plyometrics to improve explosive power and agility.
Burpees Broad Jump: Although faster than average, there's room for improvement to reach a higher percentile rank:
Drills: Practice high-rep burpee sets with a focus on explosive jumps.
Exercises: Box jumps and broad jumps to increase jump power and efficiency.
Sandbag Lunges: Small improvements here could yield better results:
Drills: Add weighted lunges with a sandbag and focus on maintaining a steady pace.
Exercises: Incorporate lower body strength exercises like squats and leg presses.
Ski Erg: Improving efficiency here can contribute to a better overall time:
Drills: Interval training on the ski erg to enhance technique and endurance.
Exercises: Arm and shoulder strengthening exercises such as pull-ups and shoulder presses.
Race Strategies
Pacing: Maintain a consistent pace throughout the race to avoid early fatigue, especially in the running and sled segments.
Transitions: Continue to capitalize on fast Roxzone times by practicing efficient transitions between exercises and running segments.
Compromised Running: Train under fatigued conditions to simulate race scenarios, improving running performance post-strength exercises like the sled pull and sandbag lunges.
Nutrition and Hydration: Ensure a well-planned nutrition strategy before and during the race to maintain energy levels.