Rowan Chantal
Hyrox Result
Dive into this athlete’s performance at 2024 Sydney 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
997 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 997 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 997 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Rowan Chantal'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 Rowan Chantal'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 997 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 Rowan Chantal'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 Rowan Chantal'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
07:07.
Check the detail of the improvement plan below.
05:23
Potential Improvement
75.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Chantal Rowan delivered a solid performance at the 2024 Sydney HYROX race, securing an overall rank of 242 among 1059 athletes, placing her in the top 22% overall and top 25% within her age group. Her total time was 01:36:24. While her overall running time was 00:53:23, which is 03:52 slower than the average, she demonstrated exceptional strength in various segments, particularly the Sled Push and Sandbag Lunges, where she performed significantly faster than average. This indicates that Chantal has a stronger profile in strength-based exercises. However, her running performance, particularly in the initial segments, suggests a need for improvement in pacing and endurance, as she started slower than the average pace.
Segments to Improve
- Running Segments: Chantal's running times, particularly Running 1 and Running 8, were notably slower than average. To address this, she should focus on improving her running endurance and pacing. Incorporate interval training, tempo runs, and long-distance runs into her routine. Running drills such as high knees and butt kicks can improve form and speed.
- Ski Erg: This segment was slightly slower than average. To enhance performance, focus on improving technique and power. Include exercises like seated rows and lat pulldowns to strengthen the upper body. Practice Ski Erg intervals to build efficiency and endurance.
- Sled Pull: This was a challenging segment for Chantal. To improve, she should incorporate exercises that boost overall strength and endurance, such as deadlifts, bent-over rows, and sled pulls with varying weights. Focus on technique, ensuring a strong, steady pull with proper form.
- Burpees Broad Jump: While slightly faster than average, there is still room for improvement. Incorporate plyometric exercises such as box jumps and squat jumps to enhance explosive power and agility, which are crucial for this segment.
Race Strategies
- Start with a Consistent Pace: To avoid burning out early, Chantal should focus on a consistent pace from the beginning of the race. A paced start can help conserve energy for later segments.
- Transition Efficiency: While her Roxzone time was faster than average, maintaining efficient transitions is crucial. Practice quick transitions during training to reduce downtime between segments.
- Compromised Running Scenarios: Incorporate exercises that simulate race conditions, such as running immediately after strength exercises, to prepare for compromised running scenarios. This will help Chantal adjust to the fatigue experienced during the race.
- Strength Maintenance: Given her strength in several segments, it's essential to maintain her strength training regimen while incorporating more running-focused workouts to create a balanced training program.
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