Warrior Gillisa
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
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 Warrior Gillisa'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 Warrior Gillisa'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 Warrior Gillisa'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 Warrior Gillisa'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
02:37.
Check the detail of the improvement plan below.
01:17
Potential Improvement
49.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Gillisa Warrior demonstrated an impressive performance in the 2024 Birmingham Hyrox race, finishing with an overall rank of 715 out of 4107 athletes. A striking aspect of her performance was her running ability. With a total running time of 00:46:22, she was 02:06 faster than the average competitor, suggesting that she has a strong runner profile. However, her strength performance could use some improvement, as reflected in her slower Roxzone time. She also seemed to have started the race slower than average but managed to increase her pace as the race progressed.
Segments to Improve:
- Roxzone: Gillisa's Roxzone time was 01:02 slower than the average. This implies that she might be taking more time to transition between exercises or needing more rest. To improve this, she should focus on enhancing her overall fitness and transition speed. High-intensity interval training (HIIT) could be beneficial in improving her cardiovascular endurance and speed. Practicing transition drills could also help minimize the time spent in the Roxzone.
- Sled Pull: Gillisa was 00:57 slower than the average in the Sled Pull segment. This may indicate that she needs to improve her strength, particularly her upper body and core strength. Incorporating exercises like deadlifts, farmer's walks, and kettlebell swings can help improve her pulling strength.
- Farmers Carry: She was 00:25 slower than average in this segment. This suggests that she needs to enhance her grip strength and shoulder stability. Exercises like dumbbell shrugs and wrist curls can aid in this.
Race Strategies:
Gillisa should consider implementing the following strategies during her races:
- Pacing: She needs to pay attention to her pacing, especially at the start of the race. Instead of starting slower than average, she should aim for a steady pace from the beginning, saving energy for the later stages of the race.
- Strength Training: Given her strong runner profile, Gillisa should incorporate more strength training into her routine to balance her overall performance. This could particularly help in segments like the Sled Pull and Farmers Carry, where strength is key.
- Recovery: Maintaining good recovery habits is essential, especially in a high-intensity race like Hyrox. Gillisa should focus on ensuring adequate rest and nutrition between training sessions and races.
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