Dive into this athlete’s performance at 2024 Beijing 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 Hamilton JoAnn'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 Hamilton JoAnn'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 Hamilton JoAnn'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 Hamilton JoAnn'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
06:25.
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:
JoAnn Hamilton showcased an impressive performance at the 2024 Beijing HYROX event. As an athlete in the 45-49 age group, she ranked 19th overall and 2nd in her age group, placing her in the top 5% of all athletes and top 7% in her age group. Her overall time of 01:28:31 was commendable. However, her total running time was 00:48:04, which is 02:17 slower than the average time, indicating that her running performance could use some improvement. Despite this, JoAnn demonstrated significant strength in her speed and endurance, particularly in the Sled Push and Burpees Broad Jump segments, where she was significantly faster than average.
Segments to Improve:
Running: JoAnn's total running time was slower than the average. To improve in this area, she could incorporate interval training in her routine. This type of training involves alternating between high-intensity and low-intensity running, which could help boost her speed and endurance. Additionally, hill running could be beneficial as it builds strength and power.
Wall Balls: JoAnn was slower than average in this segment. To improve her performance, she could incorporate wall ball drills into her training routine, focusing on both speed and accuracy. Additionally, strengthening her lower body and core muscles could help improve her performance in this segment.
Rowing: JoAnn's rowing time was slower than average. To enhance her performance, she should focus on improving her rowing technique, ensuring she is using her leg muscles effectively during the drive phase and controlling her movements during the recovery phase. High-intensity rowing intervals could also help improve her speed and endurance.
Sandbag Lunges: JoAnn was slower in this segment than the average. To improve, she could include more lunges and squats in her training routine, ideally with added weight to mimic the conditions of the race. This would not only improve her strength but also her balance and coordination.
Race Strategies:
Going forward, JoAnn could benefit from pacing herself more effectively during the race. Given her faster-than-average start, she may have expended too much energy early on, impacting her performance in later segments. A more consistent pace throughout the race would help maintain her energy levels and potentially improve her total running time. Additionally, focusing on swift transitions between segments could help reduce her overall time, as quicker transitions can significantly affect an athlete's overall race time. Lastly, considering her strength in certain segments, she should leverage these to make up for the time lost in her weaker segments.