Dive into this athlete’s performance at 2024 Cape Town 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
444 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 444 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 444 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Gall Birgit'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 Gall Birgit'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 444 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 Gall Birgit'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 Gall Birgit'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
09:43.
Check the detail of the improvement plan below.
Based on 444 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Birgit Gall demonstrated a commendable performance in the 2024 Cape Town Hyrox race, achieving an overall rank of 131, placing her in the top 33% of participants. Her overall time was 01:54:18, with a remarkable total running time of 00:52:11, which was 05:52 faster than the average. This indicates that Birgit has a strong running profile, excelling particularly in the running segments. However, her performance in strength-based exercises was varied, with significant room for improvement in specific areas like the Wall Balls and Sled Pull. Her initial pacing during the first four running segments was slightly inconsistent, indicating a need to optimize her race start strategy.
Segments to Improve
Wall Balls: Birgit's time was 07:55 slower than average, categorizing it as her worst segment. To improve, she should focus on:
Strength Training: Incorporate squats, leg presses, and overhead presses into her routine to build leg and shoulder strength.
Technique Drills: Practice wall ball shots with a focus on maintaining a consistent rhythm and proper stance. Aim for sets of 10-20 reps with short breaks to simulate race conditions.
Endurance Building: Integrate high-rep, low-weight workouts to build muscular endurance.
Sled Pull: Her time was 01:53 slower than average. Improve this by:
Upper Body Strength: Focus on exercises like bent-over rows, lat pull-downs, and deadlifts.
Grip Strength: Include farmer's walks and dead hangs in her training regimen.
Technique Work: Practice sled pulls with a focus on maintaining low body positioning and consistent pulling rhythm.
Sandbag Lunges: Slightly slower than average. Improve by:
Leg Strength: Incorporate lunges, step-ups, and Bulgarian split squats.
Balance and Coordination: Use balance exercises like single-leg deadlifts to improve stability.
Ski Erg: Slightly slower than average. Improve by:
Cardiovascular Endurance: Incorporate interval training on the ski erg to boost endurance.
Technique Refinement: Focus on the full range of motion and effective power transfer during strokes.
Race Strategies
Pacing Strategy: Given the strong running performance, Birgit should aim for a more consistent pace across all running segments, avoiding a slow start.
Efficient Transitions: Continue to improve roxzone time by practicing quick transitions between exercises during training sessions.
Energy Management: Conserve energy during strength segments to maintain performance during running segments.
Focus on Strong Segments: Capitalize on segments where she excels, such as the running and farmer's carry, to gain time.