Dive into this athlete’s performance at 2024 New York 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
690 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 690 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 690 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Scherer Emily'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 Scherer Emily'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 690 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 Scherer Emily'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 Scherer Emily'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
03:47.
Check the detail of the improvement plan below.
Based on 690 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Emily Scherer showcased a commendable performance in the 2024 New York HYROX event, finishing in the top 25% overall and top 22% in her age group. Her total running time was 02:31 faster than average, indicating a strong running profile. However, her roxzone time was significantly slower than average, suggesting room for improvement in overall fitness and transition times. Emily's performance varied across different segments, excelling in running and sled pull but facing challenges with the sled push, sandbag lunges, and other strength-focused tasks. This highlights a hybrid profile with a leaning towards running, necessitating a balanced approach to training that enhances both her running efficiency and strength endurance.
Segments to Improve:
Sled Push: Emily's sled push time was notably slower than average. To improve, focus on lower body strength, particularly quadriceps, hamstrings, and glutes. Exercises like squats, leg presses, and lunges can build the necessary power. Additionally, practicing with a weighted sled on a variety of surfaces can help adapt to different resistance levels encountered during races.
Sandbag Lunges: To enhance performance in sandbag lunges, Emily should work on leg strength and endurance. Incorporating weighted lunges, step-ups, and Bulgarian split squats into her routine will build muscle endurance. Core strength exercises are also critical for maintaining balance and posture with the sandbag.
Farmers Carry: Grip strength and shoulder stability are key for the farmers carry. Emily can improve by integrating grip strengthening exercises (like dead hangs and grip squeezes) and shoulder stabilizing movements (such as overhead presses and lateral raises) into her training. Farmer's walk drills with progressively heavier weights will also directly enhance performance in this segment.
Rowing: To improve rowing times, focusing on technique is paramount. Practicing with a rowing machine, emphasizing a strong leg drive followed by a powerful back pull and efficient recovery, can enhance efficiency. Interval training on the rower will also improve cardiovascular endurance, crucial for maintaining pace throughout the race.
Roxzone: Emily's transition times between exercises can be improved with better overall fitness and practice. Incorporating circuit training into her regimen, with minimal rest between different exercises, can mimic race conditions and improve her ability to quickly transition between tasks.
Race Strategies:
Pacing: Given Emily's strong running performance but slower strength task times, a balanced pacing strategy is crucial. Starting the race at a controlled pace can conserve energy for strength tasks, where she can focus on maintaining form and efficiency rather than speed. It's also important to manage her pace in running segments following strength exercises, where fatigue might impact her running efficiency.
Strength Endurance: Emphasizing compound movements and functional fitness in training can improve endurance for strength tasks. Incorporating high-intensity interval training (HIIT) with a mix of cardio and strength exercises can also boost her ability to maintain performance levels throughout the race.
Transitions and Recovery: Practicing quick transitions between exercises during training sessions can help reduce roxzone times. Additionally, focusing on active recovery techniques post-exercise, like dynamic stretching or light jogging, can help maintain muscle flexibility and reduce fatigue.
Mental Preparation: Given the variability in performance across different segments, mental resilience is key. Visualization techniques, goal setting, and race day strategies should be an integral part of Emily's preparation, helping her stay focused and overcome challenges during the race.
By addressing these specific areas for improvement and implementing strategic race day tactics, Emily Scherer can look forward to enhancing her performance in future HYROX events.
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