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 Pemberton Caroline'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 Pemberton Caroline'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 Pemberton Caroline'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 Pemberton Caroline'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
06:45.
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:
Caroline Pemberton's performance at the 2024 Birmingham Hyrox race was impressive. She secured a position in the top 15% of all 4107 athletes and ranked 3rd in her age group, demonstrating exceptional fitness and dedication. Caroline's overall time of 01:32:05 places her well within the competitive range.
One of Caroline's key strengths is her running performance. Her total running time of 00:40:48 is 06:24 faster than the average, suggesting she has a runner's profile. An interesting observation from the race was her ability to progressively speed up her running splits. Despite starting slower than average in the first run, she quickly made up for lost time, consistently finishing faster than average in subsequent runs.
However, her transition times, measured by the roxzone time, were slower than average, indicating that there is room for improvement in her overall fitness and transition efficiency.
Segments to Improve:
Wall Balls: Caroline finished this segment 01:40 slower than the average. To improve her wall ball performance, she could incorporate workouts that strengthen her quads, glutes, and shoulders. These include squats, lunges, and push presses. Practicing wall balls with different weights can also help improve her speed and strength.
Burpees Broad Jump: Caroline struggled in this segment, finishing 01:38 slower than average. She could benefit from plyometric exercises, such as box jumps, to improve her explosive strength and burpees to increase her cardiovascular endurance. Practicing broad jumps separately will also help improve her jumping distance.
Roxzone: Caroline's transition time was slower than average, which could be improved by enhancing her overall fitness level. Incorporating high-intensity interval training (HIIT) into her routine will boost her cardiovascular fitness, helping her recover faster between segments. Practicing transitions can also improve her efficiency and speed in this area.
Sandbag Lunges: This segment was particularly challenging for Caroline, with her finishing 01:16 slower than average. Incorporating more strength training, specifically targeting her lower body and core, can help improve her performance in this area. Weighted lunges and squats, deadlifts, and core exercises like planks can be beneficial.
Sled Pull: Caroline finished this segment 00:46 slower than average. To improve her sled pull performance, she can incorporate strength training focused on her posterior chain, including exercises like deadlifts, kettlebell swings, and cable pull-throughs.
Race Strategies:
Caroline could benefit from a more conservative start in the running segments to conserve energy for later stages. This pacing strategy can help maintain a steady pace throughout the race, preventing burnout in the latter stages. She should also focus on improving her transition efficiency, spending less time resting between segments, and more time moving swiftly to the next exercise. Increasing her strength training, especially focusing on her lower body and core, will also help improve her performance in the more demanding segments like Sandbag Lunges and Wall Balls.