Season 24/25 2024 Cape Town (511) HYROX (394) Women (147) Baker Monica

Baker Monica Hyrox Result

Dive into this athlete’s performance at 2024 Cape Town 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.

Performance Highlights

RSA RSA Flag Women 30-34 #162015 01:33:31 17th in AG | Top 54.8% 76th | Top 51.7%
-00:13
47:23
Run Total
-00:01
05:55
Avg. Lap
-00:01
05:11
Best Lap
+00:42
39:19
Workout Total
+00:05
04:54
Avg. Workout
-00:27
06:54
Roxzone

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 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 Baker Monica'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 Baker Monica'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 Baker Monica'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 Baker Monica'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 04:31. Check the detail of the improvement plan below.

02:13 Potential Improvement 49.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 02:13 07:04 to 04:51 49.1%
Burpees Broad Jump 01:25 07:37 to 06:12 31.4%
Run Total 00:38 47:23 to 46:45 14.0%
Sled Pull 00:13 05:54 to 05:41 4.8%
Ski Erg 00:02 05:09 to 05:07 0.7%
Sled Push 00:00 01:57 to 01:57 0.0%
Rowing 00:00 05:19 to 05:19 0.0%
Farmers Carry 00:00 02:04 to 02:04 0.0%
Sandbag Lunges 00:00 04:15 to 04:15 0.0%

Splits Time

Baker Monica Perfect Race
Splits Total Average Total
Running 1 05:09 00:00 05:15 -00:06 00:00 +00:00
Ski Erg 05:09 05:09 05:10 -00:01 05:15 -00:06
Running 2 05:11 10:18 05:38 -00:27 10:25 -00:07
Sled Push 01:57 15:29 02:52 -00:55 16:03 -00:34
Running 3 05:36 17:26 05:57 -00:21 18:55 -01:29
Sled Pull 05:54 23:02 06:02 -00:08 24:52 -01:50
Running 4 05:33 28:56 05:58 -00:25 30:54 -01:58
Burpees Broad Jump 07:37 34:29 06:33 +01:04 36:52 -02:23
Running 5 05:49 42:06 06:09 -00:20 43:25 -01:19
Rowing 05:19 47:55 05:27 -00:08 49:34 -01:39
Running 6 08:26 53:14 06:03 +02:23 55:01 -01:47
Farmers Carry 02:04 01:01:40 02:20 -00:16 01:01:04 +00:36
Running 7 05:27 01:03:44 06:01 -00:34 01:03:24 +00:20
Sandbag Lunges 04:15 01:09:11 05:01 -00:46 01:09:25 -00:14
Running 8 06:15 01:13:26 06:32 -00:17 01:14:26 -01:00
Wall Balls 07:04 01:19:41 05:12 +01:52 01:20:58 -01:17
Roxzone 06:54 01:33:31 07:21 -00:27 01:33:31
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Monica Baker delivered a commendable performance in the 2024 Cape Town Hyrox race, ranking 76th overall and 17th in her age group. Her overall time of 01:33:31 places her in the top 19% of all competitors. Notably, Monica's total running time of 00:47:23 was 48 seconds faster than the average, indicating a strong running capability. Her best running lap was achieved in 00:05:11, showcasing her speed endurance. However, Monica's pacing strategy appears slightly inconsistent, as her initial running segments (Running 1 through Running 4) were consistently faster than average, suggesting a strong start. The significant slowdown during Running 6 implies potential fatigue or a need for better pacing strategies. Overall, Monica displays a hybrid profile, with a slight edge in running over strength.

Segments to Improve

  • Wall Balls

    Monica's Wall Balls segment was significantly slower (02:22 behind the average), placing her at the 98th percentile. To improve, focus on enhancing both strength and technique. Consider the following exercises:

    • Strength Training: Incorporate overhead squats and thrusters to build shoulder and leg strength.
    • Technique Drills: Practice wall ball throws with emphasis on maintaining a consistent rhythm and proper squat depth.
  • Burpees Broad Jump

    This segment was 01:08 slower than average, highlighting a need for improved explosive power and endurance. Suggested exercises include:

    • Plyometric Drills: Incorporate box jumps and burpee variations to enhance explosive strength.
    • Endurance Training: Perform high-repetition burpee sessions to build stamina.
  • Sled Pull

    Although Monica performed slightly better than average, further improvement is possible by enhancing grip strength and pulling power. Consider:

    • Resistance Training: Perform sled drags and rope pulls to increase pulling strength.
    • Grip Strength: Use farmer's walks and dead hangs to improve grip endurance.
  • Roxzone

    Improving transition efficiency can reduce total race time. Focus on:

    • Transition Drills: Practice quick transitions between exercises in training sessions.
    • Fitness Conditioning: Incorporate circuit training to boost overall fitness and reduce transition fatigue.

Race Strategies

  • Pacing Strategy: Adopt a more conservative start to maintain energy for the latter stages of the race, particularly the Running 6 segment.
  • Race Simulation: Incorporate full race simulations in training to practice pacing and transitions, focusing on seamless transitions between events.
  • Compromised Running Scenarios: Train running segments immediately after high-intensity exercises (e.g., Wall Balls and Burpees) to simulate race conditions.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Arts Esther 2023 Amsterdam 01:33:24
Harding Sarah 2024 Madrid 01:33:15
Kouwijzer Stacey 2024 Maastricht 01:34:00
Diehr Justine 2023 Stuttgart 01:33:48
Lagana Maria 2024 Melbourne 01:33:14
Schroeder Sara 2023 Dallas 01:33:41
Javier Leah 2023 Hong Kong 01:33:15
Everett Alana 2024 Glasgow 01:33:05
Dahomais Amandine 2023 Paris 01:33:45
Loiseau Emmanuelle 2023 Paris 01:33:19

Measure Your Performance Against Top Athletes

Other Results from this athlete
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