Dive into this athlete’s performance at 2024 Melbourne 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 Gilbertson Kirsty'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 Gilbertson Kirsty'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 Gilbertson Kirsty'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 Gilbertson Kirsty'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
05:43.
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
Kirsty Gilbertson delivered a commendable performance in the 2024 Melbourne Hyrox race, securing an overall rank of 392, placing her in the top 21% of all competitors. Within her age group, she ranked 75th, reflecting her competitive edge among peers aged 35-39. Despite the robust showings in strength events, her total running time was 3:27 slower than the average, indicating a stronger proficiency in strength-oriented exercises rather than running. Her initial running segments suggest a consistent pace, but later segments reveal a notable drop-off, indicating potential fatigue or pacing issues. Her performance profile suggests she has a hybrid capacity, with a strong inclination towards strength over running.
Segments to Improve
Total Running Time: To improve running performance, Kirsty should focus on endurance and speed work. Introducing interval training sessions involving short, intense bursts of running followed by rest periods can help improve speed endurance. Additionally, long, steady runs at a conversational pace can enhance aerobic capacity. Strengthening lower body muscles through exercises like squats, lunges, and calf raises can also contribute to better running performance.
Roxzone: Transition efficiency is crucial for a better Roxzone time. Kirsty should practice seamless transitions between exercises, reducing time spent resting or reorienting. Drills that simulate race conditions, such as quickly moving from a cardio machine to a strength exercise, can enhance transition speed. Improving overall cardiovascular fitness will also reduce the need for extended recovery time.
Sandbag Lunges: To improve her sandbag lunge time, Kirsty should focus on building leg strength and stability. Incorporating exercises like weighted lunges, Bulgarian split squats, and step-ups can improve stability and leg power. Ensuring proper form by maintaining an upright posture and engaging the core will also enhance efficiency in this segment.
Race Strategies
Pacing Strategy: Kirsty should aim to maintain a consistent pace throughout the running segments, avoiding a significant drop-off in later stages. Starting slightly slower than her fastest sustainable pace can help conserve energy for the latter parts of the race.
Compromised Running Drills: Implementing compromised running drills in training can help simulate the fatigue experienced during transitions. Combining running intervals with strength exercises like sled pushes or burpees will prepare her body for the demands of the race.
Nutrition and Hydration: Ensuring adequate nutrition and hydration leading up to the race will optimize performance. Kirsty should focus on a balanced diet rich in carbohydrates for energy and ensure proper hydration before and during the event.
Mental Preparation: Visualization techniques and mental resilience training can help Kirsty maintain focus and composure during the race, enabling her to push through challenging segments.