Dive into this athlete’s performance at 2024 Birmingham 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 Ash Sarah'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 Ash Sarah'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 Ash Sarah'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 Ash Sarah'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
01:30.
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
Sarah Ash showcased a commendable performance in the 2024 Birmingham Hyrox event, landing in the top 15% of all athletes and her age group. Her total running time was 01:28 faster than the average, indicating that she has a strong runner profile. However, her performance in the Roxzone segment was slower than average, suggesting a need to improve overall fitness and transition times. Looking at the first four running segments, it seems Sarah started the race slower than average but picked up speed as the race progressed.
Segments to Improve
Roxzone: This segment was Sarah's weakest, with a time 02:48 slower than average. To improve in this area, she should focus on enhancing her overall fitness levels and reducing transition times. Specific exercises that would help include high-intensity interval training (HIIT) to build endurance, along with drills to practice swift transitions between exercises.
Wall Balls: Sarah's time was 00:41 slower than average in this segment. Improved performance in this segment can be achieved by incorporating wall ball-specific exercises into her training routine. This can include a variety of squats, lunges, and throws using the wall ball to build strength and coordination.
Sled Pull: She was 00:02 faster than average in this segment, which shows room for improvement. Strength-based exercises, such as weighted lunges and deadlifts, could improve her sled pull times. She should also practice the sled pull technique to ensure efficient movement.
Farmers Carry: Being 00:08 slower than average in this segment indicates a need for improvement. Strength training, especially targeted towards grip strength and core stability, can help improve performance in this segment. Exercises like farmer's walks and deadlifts would be beneficial.
Race Strategies
Based on Sarah's performance in this race, a few strategies she could adopt for future events include:
Consistent Pacing: Starting slower and picking up speed later in the race can lead to burnout. Instead, she should aim for a consistent pace throughout the race, especially in the running segments. This can be practiced during training runs.
Strength Training: Given Sarah's strong runner profile, she could benefit from incorporating more strength-based exercises into her training routine. This would help in segments like the sled pull and farmer's carry.
Transition Practice: To improve her Roxzone times, Sarah should practice swift transitions between exercises. This can be done by incorporating transition drills into her training.