Russell Rachel
Hyrox Result
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.
Race Summary
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 Russell Rachel'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 Russell Rachel'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 Russell Rachel'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 Russell Rachel'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
03:07.
Check the detail of the improvement plan below.
01:08
Potential Improvement
36.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rachel Russell demonstrated an impressive performance in the 2024 Birmingham HYROX race. Her overall rank of 386 places her in the top 9% of all athletes, a significant achievement.
She has shown a particular strength in running, with her total running time being 2:07 faster than the average. This indicates that she has a strong runner's profile, and she managed to maintain a steady pace throughout the race. While her performance on the first running segment was slower than average, she quickly picked up the pace in subsequent running segments, consistently finishing faster than the average.
Segments to Improve:
- Roxzone: Rachel's roxzone time was slower than average, indicating she may be resting more or taking longer transitions. To improve this, she should focus on enhancing her overall fitness and reducing transition time. High-intensity interval training (HIIT) can be highly beneficial for improving fitness levels and transition times. Incorporating exercises like burpees, squat jumps, and kettlebell swings can help boost endurance and speed.
- Wall Balls: Rachel's wall balls segment was slower than average, suggesting a need to improve strength and coordination. She can consider incorporating exercises such as squats, deadlifts, and medicine ball throws to build lower body strength and improve her performance in this segment.
- Burpees Broad Jump: This segment was also slower than average for Rachel. This exercise requires both strength and stamina. To improve her performance, she can incorporate plyometric exercises such as box jumps and burpees into her training routine to enhance power and endurance.
- Ski Erg: Rachel's time in the Ski Erg segment was slower than average. She can improve her performance in this segment by focusing on exercises that strengthen the upper body and core, such as pull-ups, push-ups, and planks.
Race Strategies:
Rachel should focus on maintaining a consistent pace throughout the race. While her running segments are strong, she should be careful not to start off too fast in the early segments, which could lead to fatigue in later stages. Additionally, she should work on improving her transition times between exercises, as this is an area where significant time can be lost.
Given her strength in running, Rachel can leverage this to her advantage during the race. However, she should also balance this with adequate emphasis on strength training, especially in areas identified for improvement. By incorporating the suggested exercises and drills into her training routine, Rachel can work towards a more balanced performance in future races.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator