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 Gwatkin Elle'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 Gwatkin Elle'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 Gwatkin Elle'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 Gwatkin Elle'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
04:49.
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:
Elle Gwatkin demonstrated an impressive performance in the 2024 Birmingham HYROX Race, ranking in the Top 16% of 4107 athletes and Top 18% of her age group (25-29). Her overall time was 01:33:12. Notably, Elle's Total Running Time of 00:43:57 showed that she is 03:49 faster than the average, suggesting a strong runner profile.
Elle excelled particularly in her mid-race splits, consistently finishing faster than the average, especially in the Sled Pull and Running 4 segments. However, towards the end of the race, her performance in the Wall Balls, Roxzone, and Burpees Broad Jump segments were slower than average, indicating possible areas of improvement.
Segments to Improve:
Wall Balls: Elle's time was significantly slower in this segment. To improve, she should incorporate more wall ball-specific exercises into her training regimen, like squats and presses. Focus on improving the explosiveness of the movements while maintaining control of the ball.
Roxzone: Transition and overall fitness could be improved in this area. Incorporating high-intensity interval training (HIIT) can help improve her cardiovascular endurance and transition speed. Also, practicing transitions between exercises could help minimize wasted time.
Burpees Broad Jump: This segment was a challenge, and Elle should focus on improving her explosive power and cardiovascular endurance. Plyometric exercises like box jumps, jump squats, and burpees can help in improving her strength and stamina in this area.
Farmers Carry: Though not as significant as the other areas, Elle's performance in the Farmers Carry was slightly slower than average. Strength training, particularly grip and shoulder strength exercises such as deadlifts, shrugs, and grip squeezes, can help improve her performance in this segment.
Sandbag Lunges: This is another strength-based segment where Elle could see improvement. Incorporating more lunges and squats into her strength training routine, particularly with added weight, could help boost her performance in this area.
Race Strategies:
Elle should focus on maintaining a consistent pace throughout the race, particularly at the beginning. Starting too fast could lead to exhaustion towards the end, affecting her performance in the final segments. She should also focus on quick transitions between segments to minimize time spent in the Roxzone. Additionally, considering that her strength segments need more improvement compared to the running segments, Elle should consider adjusting her training regimen to focus more on strength-based exercises.