Staite Vanessa
Performance Analysis
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
703 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 703 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 703 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Staite Vanessa'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 Staite Vanessa'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 703 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 Staite Vanessa'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 Staite Vanessa'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
06:27.
Check the detail of the improvement plan below.
03:49
Potential Improvement
59.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Vanessa Staite demonstrated an impressive performance in the 2024 Birmingham Hyrox Race. Her overall rank places her in the top 25% of all athletes, a commendable achievement. A particularly noteworthy aspect of Vanessa's performance is her total running time, which is significantly faster than the average, indicating her strong running abilities.
Her pacing strategy seems to have been effective, as she consistently recorded faster times than the average in all of her running segments. This suggests a strong foundation of endurance and speed. However, her performance in the strength-based segments indicates room for improvement, particularly in the Wall Balls and Burpees Broad Jump segments.
Segments to Improve
- Wall Balls: This was Vanessa's weakest segment compared to the average. To improve, she could focus on building her lower body strength and endurance. Squats, lunges and deadlifts can help build leg strength, while medicine ball exercises can improve her throwing power. It's also important to focus on form: ensure the hips are pushed back and down, and power is driven through the heels.
- Burpees Broad Jump: Vanessa's performance in this segment was slower than the average. High-intensity interval training (HIIT) exercises, such as plyometric jumps, push-ups, and burpees, can help improve her explosive power and speed. Practice the broad jump technique, focusing on generating power from the hips and using the arms to guide the jump.
- Sled Pull: Vanessa's time in this segment was slower than the average. To improve, she could incorporate more targeted strength training into her routine. Exercises like cable pull-throughs and kettlebell swings can help build the necessary posterior chain strength. Additionally, practicing the sled pull technique can also be beneficial.
- Roxzone: Vanessa's Roxzone time was faster than average, but still within her potential improvement areas. This can be improved by working on her transition time and overall fitness. Functional training exercises that simulate the movements involved in transitioning between exercises can be beneficial.
- Sandbag Lunges: Vanessa performed on par with the average in this segment. However, to gain a competitive edge, she can focus on enhancing her lower body strength and stability. Exercises like weighted lunges and squats, along with balance training can be beneficial.
Race Strategies
Considering Vanessa's strong running profile, a race strategy could be to maintain her running pace while conserving energy for the strength-based segments. This would involve a careful balance of pushing her speed in the running segments, while not depleting her energy reserves too early.
Practicing the transition from running to strength exercises can also be beneficial. This can be done by incorporating combination workouts into her training, which mimic the switch from cardiovascular to strength exercises.
Finally, focusing on mental resilience can also help to push through challenging segments. Techniques such as visualization, positive self-talk, and goal-setting can be powerful tools in a race scenario.
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