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 Weeks Gail'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 Weeks Gail'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 Weeks Gail'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 Weeks Gail'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
04:17.
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:
Gail Weeks has shown a commendable performance in the 2024 Birmingham HYROX race, ranking in the top 8% of 4107 athletes, and being amongst the top 3% in her age group. Her overall time is impressive, and she has shown a particular strength in running, being 2 minutes and 32 seconds faster than average. This indicates a strong runner profile.
Regarding her pacing, Gail started slower than average on Running 1 but improved significantly in the following running segments. This could suggest a strategic approach to pacing, where she conserves energy at the start and gradually picks up the pace as the race progresses.
Segments to Improve:
Despite her strong overall performance, there are a few areas where Gail could improve:
Burpees Broad Jump: This segment was 1 minute and 50 seconds slower than average. To improve, Gail could focus on plyometric training, specifically on exercises like box jumps and squat jumps that mimic the movements of the burpee broad jump. Additionally, she could incorporate high-intensity interval training (HIIT) to build endurance and speed.
Wall Balls: This segment was 56 seconds slower than average. This exercise requires both strength and stamina. To improve, Gail could incorporate more squats and push press exercises into her training. This will help to build strength in her lower and upper body respectively, which are crucial for this exercise.
Roxzone: This segment was 47 seconds slower than average, suggesting that her transition times need improvement. To enhance this, Gail could practice transitioning between exercises to reduce downtime. Furthermore, improving her overall fitness would also help in reducing her roxzone time.
Sandbag Lunges and Sled Pull: These segments were slower than average. To improve, Gail could focus on strength training, specifically targeting the muscles used in these exercises. For sandbag lunges, exercises like weighted lunges and squats could be beneficial. For sled pulls, Gail could work on her back and arm strength with exercises like rows and pull-ups.
Race Strategies:
For better performance in future races, Gail could consider the following strategies:
Pacing: While her gradual increase in running speed seems to work well for her, she might want to experiment with starting a bit faster on Running 1 to see if this affects her overall time positively.
Transitions: Since her Roxzone time is slower than average, focusing on quick transitions between exercises could shave off valuable seconds from her overall time.
Strength Training: Given that several of her slower segments are strength-based exercises, incorporating more strength training into her routine could help to balance her strong running abilities and improve her overall performance.