Dive into this athlete’s performance at 2024 Glasgow 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
694 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 694 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 694 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Burns Claire'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 Burns Claire'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 694 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 Burns Claire'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 Burns Claire'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
04:01.
Check the detail of the improvement plan below.
Based on 694 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Claire Burns demonstrated a commendable performance in the 2024 Glasgow HYROX, finishing in the top 23% of all athletes and top 21% of her age group. Her total running time was 01:28 faster than the average, indicating a strong runner profile. However, there were some segments where improvements could significantly enhance her overall performance. Notably, her pacing indicates a mixed strategy with a slightly slower start in Running 1 but gaining momentum in subsequent running segments. The data suggests Claire is more inclined towards running but also shows promise in strength-based exercises, positioning her as a potential hybrid athlete with further training.
Segments to Improve:
Sled Pull: Claire's performance in the Sled Pull was considerably slower than average, suggesting a need to build upper body and core strength. Incorporating compound exercises like deadlifts, pull-ups, and farmer's walks can improve overall pulling strength. Additionally, practicing the sled pull with incremental weight can help adapt to the resistance experienced during the race.
Wall Balls: The significant time loss in the Wall Balls segment indicates a potential lack of coordination and lower body strength. Squats, thrusters, and medicine ball cleans can help improve explosive power and endurance. Practicing wall balls with a focus on form and a consistent rhythm can also increase efficiency and reduce fatigue.
Rowing: A slower than average time in rowing suggests a need for improved technique and cardiovascular endurance. Interval training on the rowing machine, focusing on maintaining a consistent stroke rate and power output, can enhance performance. Technique drills emphasizing the catch, drive, and recovery phases of the rowing stroke will also be beneficial.
Race Strategies:
Pacing: Given Claire's strong running abilities, maintaining a steady pace in the initial running segments without overexerting will preserve energy for strength-based obstacles. Implementing negative splits, where each running segment is completed slightly faster than the previous, can optimize her performance throughout the race.
Transition Efficiency: The Roxzone time indicates room for improvement in transition times between exercises. Practicing quick transitions in training, including setting up for the next exercise and moving efficiently between stations, can shave valuable seconds off the overall time.
Strength and Endurance Balance: Focusing on a balanced training program that enhances both running endurance and strength will cater to Claire's hybrid potential. Incorporating strength training sessions, specifically targeting weaknesses identified in sled pulls and wall balls, alongside running workouts will create a well-rounded athlete capable of tackling HYROX's diverse challenges.
By addressing these specific areas of improvement with targeted training and strategic race planning, Claire Burns can significantly enhance her performance in future HYROX events. The combination of strength, endurance, and efficient race execution will be key to climbing the ranks and achieving her fitness goals.