Small Geny Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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 421 similar athletes.

Performance Highlights

GBR GBR Flag Women 35-39 #180023 01:54:29 60th in AG | Top 61.2% 252nd | Top 40.3%
-06:40
50:43
Run Total
-00:48
06:20
Avg. Lap
+00:04
06:11
Best Lap
+09:01
56:45
Workout Total
+01:07
07:05
Avg. Workout
-02:32
07:05
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 421 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 421 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Small Geny'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 Small Geny'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 421 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 Small Geny'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 Small Geny'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 09:28. Check the detail of the improvement plan below.

03:32 Potential Improvement 37.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 03:32 12:07 to 08:35 37.3%
Wall Balls 02:09 09:14 to 07:05 22.7%
Sled Pull 00:55 08:22 to 07:27 9.7%
Sled Push 00:44 04:14 to 03:30 7.7%
Ski Erg 00:39 06:14 to 05:35 6.9%
Sandbag Lunges 00:39 07:01 to 06:22 6.9%
Farmers Carry 00:35 03:23 to 02:48 6.2%
Rowing 00:15 06:10 to 05:55 2.6%
Run Total 00:00 50:43 to 50:43 0.0%

Splits Time

Small Geny Perfect Race
Splits Total Average Total
Running 1 06:12 00:00 06:00 +00:12 00:00 +00:00
Ski Erg 06:14 06:12 05:29 +00:45 06:00 +00:12
Running 2 06:12 12:26 06:37 -00:25 11:29 +00:57
Sled Push 04:14 18:38 03:26 +00:48 18:06 +00:32
Running 3 06:11 22:52 07:04 -00:53 21:32 +01:20
Sled Pull 08:22 29:03 07:35 +00:47 28:36 +00:27
Running 4 06:21 37:25 07:07 -00:46 36:11 +01:14
Burpees Broad Jump 12:07 43:46 08:52 +03:15 43:18 +00:28
Running 5 06:25 55:53 07:26 -01:01 52:10 +03:43
Rowing 06:10 01:02:18 05:54 +00:16 59:36 +02:42
Running 6 06:14 01:08:28 07:19 -01:05 01:05:30 +02:58
Farmers Carry 03:23 01:14:42 02:46 +00:37 01:12:49 +01:53
Running 7 06:20 01:18:05 07:15 -00:55 01:15:35 +02:30
Sandbag Lunges 07:01 01:24:25 06:36 +00:25 01:22:50 +01:35
Running 8 06:52 01:31:26 08:20 -01:28 01:29:26 +02:00
Wall Balls 09:14 01:38:18 07:06 +02:08 01:37:46 +00:32
Roxzone 07:05 01:54:29 09:37 -02:32 01:54:29
Based on 421 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Geny Small demonstrated a commendable performance in the 2024 Malaga HYROX event, finishing in the top 13% overall and top 17% in her age group. A remarkable aspect of her performance was her total running time, which was significantly faster than average, indicating a strong running profile. This suggests that while she excels in running, there is a need to balance her training to improve strength-focused segments. Her pacing across the running segments showed a strategic improvement in speed, starting slightly slower but gaining momentum and outperforming the average times in later runs. This pacing strategy suggests good energy management but also points to potential for more aggressive starts.

Segments to Improve:

  • Burpees Broad Jump: Geny's performance in the Burpees Broad Jump was significantly below average. To improve, focus on plyometric exercises such as box jumps, squat jumps, and lunge jumps to enhance explosive power. Incorporating high-intensity interval training (HIIT) that combines burpees with sprinting could also improve endurance and agility, crucial for this segment.
  • Wall Balls: The Wall Balls segment was another area for improvement. Geny should work on her squatting technique and upper body strength, particularly in the shoulders and arms. Exercises like front squats, thrusters, and medicine ball throws can be beneficial. Practicing the actual wall ball exercise with varying weights and heights will also help in building the specific muscular endurance required.
  • Sled Push & Sled Pull: Both segments indicate a need for greater lower body strength and power. Training should include weighted sled pushes and pulls to mimic race conditions closely. Additionally, strength training focused on the legs and core, such as deadlifts, farmer's walks, and leg presses, will build the necessary power. Interval training with the sled can also improve endurance and technique under fatigue.
  • Sandbag Lunges: To enhance performance in the Sandbag Lunges, Geny should focus on lunging techniques with and without weight, ensuring proper form to prevent injury and maximize efficiency. Strength training aimed at improving leg and core stability, such as Bulgarian split squats and weighted lunges, will be beneficial. Incorporating balance exercises can also improve overall posture and power during this segment.

Race Strategies:

  • Start Stronger: Given Geny's capability to finish strong, a slightly more aggressive start could improve her overall time. She should work on starting faster in her running segments without exhausting her reserves, finding the right balance through practice races and interval training.
  • Transitions (Roxzone): Despite a better-than-average Roxzone time, there's always room for improvement in transitions. Practicing quick switches between exercises and running during training sessions can reduce time spent in the Roxzone. Setting up mock transition zones in training will help in minimizing rest times and improving overall fitness and transition speed.
  • Strength and Running Balance: As a strong runner, Geny should maintain her running prowess while significantly increasing her focus on strength training. This doesn't mean reducing running sessions but incorporating more strength work, especially focusing on the identified weak segments. A balanced approach to training will help in becoming more well-rounded, improving both running and strength segments.
  • Mental Preparation: Mental resilience plays a crucial role in endurance events. Geny should incorporate mental toughness drills, visualization techniques, and strategic race pacing into her training. This will prepare her not only physically but also mentally, allowing for better decision-making and endurance during challenging segments of the race.

In conclusion, by addressing these specific areas of improvement with targeted training and strategic race planning, Geny Small has the potential to significantly enhance her future HYROX performance. Balancing her inherent running strength with improved technique and power in strength-focused segments will be key to climbing the ranks in her age group and overall standings.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
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Measure Your Performance Against Top Athletes

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