Dive into this athlete’s performance at 2024 Katowice 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 Gabb Lisa'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 Gabb Lisa'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 Gabb Lisa'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 Gabb Lisa'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
05:57.
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:
Lisa Gabb's performance in the 2024 Katowice HYROX race places her in the top echelons of her age group and overall, highlighting her exceptional fitness and dedication. Key highlights include her overall rank at 56 among 605 athletes and 11th in her age group, demonstrating strong competitive prowess. Her performance showcases a more strength-oriented profile, given her 'Total running time' was 02:11 slower than the average, indicating running could be an area for improvement. Lisa's outstanding performance in strength-focused segments, such as the Sled Push and Wall Balls, where she significantly outperformed the average, contrasts with her running segments where she consistently lost time. This suggests a hybrid athlete profile with a leaning towards strength but room to enhance running efficiency and endurance.
Segments to Improve:
Sled Pull: Lisa's Sled Pull segment, being 01:25 slower than average, indicates a potential area for improvement. To enhance her performance, incorporating more posterior chain exercises like deadlifts, kettlebell swings, and hip thrusts can increase her pulling power. Additionally, practicing the actual sled pull with varying weights and focusing on maintaining a consistent posture and pace could directly translate to better race times. Specific drills could include interval sled pull sprints and endurance-based pulling sessions.
Total Running Time: Considering the total running time was significantly slower than average, improving cardiovascular endurance and running efficiency is crucial. Interval training, incorporating both short, high-intensity sprints and longer, steady-state runs, will help build endurance and speed. Running drills focusing on form correction, such as high knees and butt kicks, along with strength training targeting the core and leg muscles, will support better running mechanics. Integrating hill runs and tempo runs can also enhance her running capability in varied race conditions.
Race Strategies:
Pacing: Lisa started the race with a running segment faster than the average but showed a decline in running efficiency in subsequent segments. It's essential to focus on a consistent pace throughout the race, avoiding an overly fast start that could lead to premature fatigue. Implementing a strategic pacing plan based on her training times and maintaining a steady effort across all segments will help conserve energy for the entire race.
Transition Efficiency (Roxzone): While Lisa's transition times indicate less rest and quicker transitions than average, there's always room for improvement. Practicing swift and efficient transitions between exercises in her training can shave crucial seconds off her overall time. This includes setting up training scenarios that mimic the race environment, focusing on quick recovery breaths, and moving promptly to the next segment.
Strength and Endurance Balance: Given Lisa's strength-oriented profile, balancing her training to enhance her running without compromising her strength performance is key. Incorporating at least two dedicated running sessions along with strength training that focuses on functional fitness will create a well-rounded athlete capable of tackling both the strength and endurance aspects of HYROX races.
By addressing these targeted areas through specific training adjustments and strategic race planning, Lisa Gabb has the potential to significantly improve her performance in future HYROX events, possibly achieving even higher rankings both overall and within her age group.
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