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
190 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 190 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 190 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Freeman Sally'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 Freeman Sally'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 190 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 Freeman Sally'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 Freeman Sally'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
02:56.
Check the detail of the improvement plan below.
Based on 190 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sally Freeman demonstrated an impressive performance at the 2024 Birmingham HYROX race. She finished 14th overall out of 4107 participants and secured the 4th position in her age group. This places her within the elite top percentile of all athletes.
Her total running time was 00:34:47, which was 01:16 faster than the average time. This suggests that Sally has a strong runner's profile and her running ability is a clear strength. She maintained a consistent pace across all running segments, often recording times faster than the average, which indicates that she started neither too fast nor too slow.
Segments to Improve
Wall Balls: Sally's Wall Balls segment was 01:16 slower than the average, indicating a potential area for improvement. Incorporating more functional strength training, particularly exercises that enhance lower body and core strength, could help Sally improve her performance in this segment. Specific exercises could include squats, deadlifts, and kettlebell swings, focusing on form and control to increase strength and endurance.
Roxzone: Sally spent 01:30 more than the average in the Roxzone, which suggests she might have taken longer to recover or transition between exercises. High-intensity interval training (HIIT) can help improve her recovery time and cardiovascular fitness. Moreover, practicing transitions between different exercises can help reduce the time spent in the Roxzone.
Burpees Broad Jump: This segment was 00:31 slower than the average. Plyometric exercises, such as box jumps and jump squats, could improve Sally's explosive strength and agility, enhancing her performance in the Burpees Broad Jump segment. Practicing burpees with a focus on maintaining a fast yet sustainable pace might also be beneficial.
Race Strategies
Sally might benefit from refining her race strategy to ensure she maintains her strength and endurance throughout the race. Given her strength in running, she could potentially save energy in earlier running segments to expend in strength-focused tasks.
Additionally, focusing on recovery and transition in the Roxzone could help improve her overall race time. This might involve developing a routine for quick recovery, such as controlled breathing techniques, or practicing the sequence of transitioning from one exercise to the next.
Given her slower times in certain strength segments, Sally might also consider modifying her race strategy to allow more time for these tasks without compromising her overall time. This might involve pacing herself during these tasks to ensure she completes them efficiently and effectively.