Dive into this athlete’s performance at 2024 Brisbane 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
622 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 622 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 622 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Smyth Lilli'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 Smyth Lilli'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 622 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 Smyth Lilli'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 Smyth Lilli'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
06:15.
Check the detail of the improvement plan below.
Based on 622 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Lilli Smyth showcased a commendable performance at the 2024 Brisbane Hyrox race, achieving an overall rank of 47, placing her in the top 4% of all participants, and a 13th rank in her age group, placing her in the top 7%. Her overall time was 01:15:07, which reflects a strong competitive spirit.
Analyzing her pacing, Lilli began the race with a remarkably strong start, as demonstrated by her best running lap of 00:04:54 and a significantly faster Running 1 segment. However, her total running time was 00:40:15, which is 00:33 slower than the average, indicating that while she started fast, her pace slowed in the subsequent running segments. This pattern suggests a need for endurance training to maintain a consistent pace throughout the race.
Given her impressive performance in strength-based exercises such as Burpees Broad Jump and Wall Balls, Lilli exhibits a strong strength profile. To enhance her race outcomes, she should focus on improving her running endurance while maintaining her strength.
Segments to Improve
Total Running Time: Lilli's total running time was slower than average, indicating room for improvement in her endurance and pacing. To address this, she should incorporate long-distance runs and interval training into her routine. Exercises: Tempo runs, fartleks, and hill repeats can build endurance and improve speed.
Sled Pull: This segment was significantly slower than average. Lilli should work on her pulling strength and technique. Exercises: Incorporate sled pulls with varying weights and distances, and practice resistance exercises like bent-over rows and deadlifts.
Sandbag Lunges: Slower performance here suggests a need for improved lower-body strength and stability. Exercises: Weighted lunges, step-ups, and Bulgarian split squats can enhance performance in this area.
Roxzone: Improving transition times is essential for overall efficiency. Lilli should practice quick transitions between exercises. Drills: Time-based transition drills, practicing the layout and sequence of events, can enhance smoothness and speed during transitions.
Farmers Carry: Focus on grip strength and carrying endurance. Exercises: Incorporate farmers walks with increasing weights and distances, and grip strengthening exercises like dead hangs and wrist curls.
Race Strategies
Maintain a Steady Pace: To prevent fatigue in later segments, Lilli should start at a controlled pace and increase intensity as the race progresses. This strategy will help sustain energy levels and optimize performance.
Efficient Transitions: Practice quick and efficient transitions between zones to minimize time spent in the roxzone. This includes planning the sequence of movements and mentally preparing for each transition.
Hydration and Nutrition: Ensure a well-balanced diet and hydration strategy leading up to and during the race to maintain energy levels and prevent fatigue.
Visualize Success: Mental preparation through visualization techniques can enhance performance by boosting confidence and focus during the race.