Dragoi Amelia Hyrox Result

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.

Performance Highlights

GER GER Flag Women 16-24 #134011 01:30:50 49th in AG | Top 36.8% 435th | Top 39.8%
+01:08
47:32
Run Total
+00:09
05:56
Avg. Lap
+00:38
05:45
Best Lap
+00:21
37:51
Workout Total
+00:02
04:43
Avg. Workout
-01:30
05:30
Roxzone

Race Summary

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 Dragoi Amelia'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 Dragoi Amelia'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 Dragoi Amelia'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 Dragoi Amelia'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 05:07. Check the detail of the improvement plan below.

02:01 Potential Improvement 39.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:01 47:32 to 45:31 39.4%
Sandbag Lunges 01:08 05:46 to 04:38 22.1%
Burpees Broad Jump 00:52 06:45 to 05:53 16.9%
Farmers Carry 00:32 02:41 to 02:09 10.4%
Sled Pull 00:30 05:57 to 05:27 9.8%
Wall Balls 00:04 04:38 to 04:34 1.3%
Ski Erg 00:00 04:46 to 04:46 0.0%
Sled Push 00:00 02:24 to 02:24 0.0%
Rowing 00:00 04:54 to 04:54 0.0%

Splits Time

Dragoi Amelia Perfect Race
Splits Total Average Total
Running 1 04:32 00:00 05:10 -00:38 00:00 +00:00
Ski Erg 04:46 04:32 05:08 -00:22 05:10 -00:38
Running 2 05:45 09:18 05:31 +00:14 10:18 -01:00
Sled Push 02:24 15:03 02:44 -00:20 15:49 -00:46
Running 3 05:49 17:27 05:49 +00:00 18:33 -01:06
Sled Pull 05:57 23:16 05:51 +00:06 24:22 -01:06
Running 4 06:24 29:13 05:51 +00:33 30:13 -01:00
Burpees Broad Jump 06:45 35:37 06:14 +00:31 36:04 -00:27
Running 5 06:07 42:22 05:58 +00:09 42:18 +00:04
Rowing 04:54 48:29 05:24 -00:30 48:16 +00:13
Running 6 06:24 53:23 05:53 +00:31 53:40 -00:17
Farmers Carry 02:41 59:47 02:16 +00:25 59:33 +00:14
Running 7 05:50 01:02:28 05:51 -00:01 01:01:49 +00:39
Sandbag Lunges 05:46 01:08:18 04:52 +00:54 01:07:40 +00:38
Running 8 06:44 01:14:04 06:17 +00:27 01:12:32 +01:32
Wall Balls 04:38 01:20:48 05:01 -00:23 01:18:49 +01:59
Roxzone 05:30 01:30:50 07:00 -01:30 01:30:50
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Amelia Dragoi demonstrated a commendable performance in the 2024 Amsterdam HYROX. Her overall rank of 435 puts her in the top 13% of 3321 athletes, and she ranks in the top 11% in her age group. Considering her total running time, Amelia seems to have a more runner profile. Her total running time was 00:47:32, which was 00:41 slower than the average. This suggests her strength lies more in running, although there is still some room for improvement in this area. Her performance in the roxzone stood out, completing this segment 01:24 faster than the average. This suggests her overall fitness and transition times are excellent.

However, looking at her first four running segments, it appears Amelia started the race too fast, as she finished the first running segment 00:41 faster than average. This may have led to fatigue in the later stages of the race, as her time for running segments 2 through 4 were slower than the average.

Segments to Improve

Amelia could make significant improvements in her total running time, Sandbag Lunges, Burpees Broad Jump, Sled Pull, Wall Balls, and Farmers Carry.

  • Total Running Time: To improve her overall running performance, Amelia could focus on interval training and tempo runs. Interval training, which involves short, intense bursts of running separated by periods of rest, can increase speed and endurance. Tempo runs, where Amelia would run at a comfortably hard pace, can help improve her lactate threshold, which could help her maintain a faster pace for longer.
  • Sandbag Lunges: Amelia could work on strengthening her glutes, hamstrings, and quadriceps. Exercises such as squats, lunges, and deadlifts could help improve her performance in this segment. She could also practice lunges with varying weights to simulate the sandbag lunges in the race.
  • Burpees Broad Jump: To improve in this segment, Amelia could focus on plyometric exercises, such as box jumps and standing long jumps, which can help improve her explosive power. She could also practice burpees to increase her speed and efficiency in this movement.
  • Sled Pull: Training for the sled pull should focus on building strength in the legs, back, and arms. Deadlifts, bent over rows, and pull-ups could help her build the necessary strength. Additionally, practicing the sled pull with varying weights could also be beneficial.
  • Wall Balls: To improve her performance in the wall balls segment, Amelia could focus on exercises that strengthen her legs, arms, and core. Squats, push-ups, and planks could be beneficial. She could also practice the wall ball exercise with varying weights to increase her efficiency.
  • Farmers Carry: To improve her time in the Farmers Carry segment, Amelia could focus on exercises that strengthen her grip and forearm strength, such as farmer's walks and dead hangs. She could also work on her shoulder and back strength with exercises like pull-ups and overhead presses.

Race Strategies

Amelia should consider pacing herself better throughout the race. Starting out too fast in the early stages can lead to unnecessary fatigue in the later stages. She should aim to maintain a steady pace throughout the race, saving energy for the more challenging segments. Additionally, practicing transitions between segments could help reduce her roxzone time, allowing her to start each segment fresher and with less wasted time. Lastly, focusing on proper form and technique in all segments can help prevent injury and increase efficiency, ultimately leading to improved performance.

Similar Athletes
Cooper Jan 2022 London 01:30:29
Boukens Sharon 2022 Maastricht 01:30:20
Haidu Jennifer 2022 Chicago 01:31:15
Fajardo Hazel 2023 Madrid 01:30:56
Vohl Vanessa 2024 Berlin 01:31:20
Rueckmann Anja 2022 Amsterdam 01:30:58
Ornelas Arredondo Jacqueline Samanta 2024 Ciudad de Mexico 01:30:28
Casacuberta Bagó Judit 2024 Malaga 01:30:24
Breyer Ute 2021 Hamburg 01:30:48
Ferreira Raquel 2021 Madrid 01:31:15

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