Dive into this athlete’s performance at 2024 Sports Direct HYROX London 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
196 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 196 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 196 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Hallam SarahJane'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 Hallam SarahJane'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 196 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 Hallam SarahJane'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 Hallam SarahJane'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
09:56.
Check the detail of the improvement plan below.
Based on 196 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
SarahJane Hallam's performance in the 2024 Sports Direct HYROX London event reveals a balanced profile between running and strength exercises, with a slight inclination towards strength based on her exceptional performance in the Sled Pull and Sandbag Lunges segments. However, her overall running time was slower than average, suggesting a need for improved endurance and speed. Her ability to perform well in strength-focused segments while showing a slower total running time indicates that with targeted improvements in her running efficiency and speed, she could achieve a more balanced performance. The significant time gain in the final running segment hints at an impressive finishing capacity but also suggests that she might have paced herself too conservatively in the earlier stages of the race.
Segments to Improve:
Running Total: Despite a strong finish, SarahJane's total running time was slower than average, indicating a need for enhanced running efficiency and stamina. Focused interval training, incorporating both short sprints and longer, paced runs, can improve her speed and endurance. Including hill repeats and tempo runs will also help build endurance and power.
Wall Balls: This segment was significantly slower than average, suggesting a need for improved muscular endurance and technique. Incorporating exercises such as air squats, thrusters, and medicine ball cleans can help improve her form and endurance. Practicing the wall ball shot with varying weights and heights can also help improve technique and strength.
Sled Push: The slower time in this segment indicates a requirement for increased lower body strength and power. Exercises such as heavy sled drags, leg presses, and squats can significantly improve performance in this area. Additionally, practicing with varying weights on the sled can help build the specific muscles used during the sled push.
Race Strategies:
Pacing: Analysis of SarahJane's splits suggests she could benefit from a more aggressive pacing strategy in the initial stages of the race. Implementing strategic pacing drills during training, where she practices maintaining a slightly higher pace than her comfortable average, could help improve her overall time without compromising her strength segments. This strategy should be carefully balanced to avoid early burnout.
Transition and Roxzone Efficiency: With a Roxzone time faster than average, SarahJane shows good transition efficiency but there's room for improvement. Focusing on minimizing rest time and practicing quick transitions between exercises during training sessions can help shave off critical seconds. Incorporating dynamic stretches and mobility exercises can also improve agility during transitions.
Strength and Endurance Balance: Given her stronger performance in strength segments, SarahJane should maintain her strength training while increasing the focus on running endurance. Incorporating cross-training activities such as cycling or swimming could help improve cardiovascular endurance without the impact stress of additional running, offering a balanced approach to her training regimen.
By focusing on these key areas of improvement and implementing the suggested training strategies and race tactics, SarahJane Hallam has the potential to significantly improve her performance in future HYROX events. A balanced approach to training that enhances her running capabilities while maintaining her strength will be crucial for her overall athletic development.