Dive into this athlete’s performance at 2024 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 18 similar athletes.
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.
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.
This section showcases the entire Desta Nathalie'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 Desta Nathalie's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Desta Nathalie'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.
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 Desta Nathalie'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 30:52. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 11:26 | 22:26 to 11:00 | 37.0% |
| Wall Balls | 11:15 | 20:37 to 09:22 | 36.4% |
| Run Total | 04:47 | 01:08:51 to 01:04:04 | 15.5% |
| Sandbag Lunges | 02:20 | 10:16 to 07:56 | 7.6% |
| Rowing | 01:04 | 07:28 to 06:24 | 3.5% |
| Ski Erg | 00:00 | 05:48 to 05:48 | 0.0% |
| Sled Push | 00:00 | 03:22 to 03:22 | 0.0% |
| Sled Pull | 00:00 | 09:04 to 09:04 | 0.0% |
| Farmers Carry | 00:00 | 02:19 to 02:19 | 0.0% |
| Desta Nathalie | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 08:35 | 00:00 | 07:28 +01:07 | 00:00 +00:00 |
| Ski Erg | 05:48 | 08:35 | 05:58 -00:10 | 07:28 +01:07 |
| Running 2 | 06:37 | 14:23 | 08:23 -01:46 | 13:26 +00:57 |
| Sled Push | 03:22 | 21:00 | 04:06 -00:44 | 21:49 -00:49 |
| Running 3 | 07:03 | 24:22 | 09:02 -01:59 | 25:55 -01:33 |
| Sled Pull | 09:04 | 31:25 | 10:52 -01:48 | 34:57 -03:32 |
| Running 4 | 07:35 | 40:29 | 09:29 -01:54 | 45:49 -05:20 |
| Burpees Broad Jump | 22:26 | 48:04 | 16:35 +05:51 | 55:18 -07:14 |
| Running 5 | 09:57 | 01:10:30 | 10:49 -00:52 | 01:11:53 -01:23 |
| Rowing | 07:28 | 01:20:27 | 06:42 +00:46 | 01:22:42 -02:15 |
| Running 6 | 08:49 | 01:27:55 | 10:14 -01:25 | 01:29:24 -01:29 |
| Farmers Carry | 02:19 | 01:36:44 | 03:12 -00:53 | 01:39:38 -02:54 |
| Running 7 | 08:17 | 01:39:03 | 10:10 -01:53 | 01:42:50 -03:47 |
| Sandbag Lunges | 10:16 | 01:47:20 | 12:18 -02:02 | 01:53:00 -05:40 |
| Running 8 | 12:02 | 01:57:36 | 12:50 -00:48 | 02:05:18 -07:42 |
| Wall Balls | 20:37 | 02:09:38 | 12:43 +07:54 | 02:18:08 -08:30 |
| Roxzone | 13:58 | 02:44:03 | 13:12 +00:46 | 02:44:03 |
Nathalie, you've put in some solid work at the 2024 London Hyrox, finishing with an overall time of 02:44:03. You landed in the top 102% overall and 96% in your age group—definitely not too shabby! Your total running time of 01:08:51 is impressive, coming in at a solid 10:11 faster than the average. This indicates that you've got a runner's edge, but it seems like you were a bit excited at the start, as your pacing for Running 1 was a minute slower than average.
Now, don’t let that discourage you! You showed some real strength in Running 2 and 3, but there were a few segments that need some TLC. Remember, Hyrox is about being a hybrid athlete, so let’s focus on the areas that could use some improvement while keeping your running prowess sharp! 💪
This segment took a toll on your overall performance. Wall balls can be tough, especially towards the end of a race. Start incorporating high-rep wall ball workouts into your routine. Aim for sets of 15-20 reps, focusing on form—keep that core tight and use your legs for the lift. Try doing 3-5 sets with minimal rest to simulate race conditions.
Burpees can feel like a love-hate relationship! To improve this, work on your explosive power with plyometric exercises. Include tuck jumps and box jumps in your training. Aim for 3-4 sets of 8-10 reps. Also, practice transitioning quickly from the burpee into the jump to keep your momentum going.
Transition times are crucial! If you’re spending more time in the Roxzone than necessary, it means you might be taking a breather instead of gearing up for the next exercise. Work on your mental game—practice quick transitions during your training sessions. Set a timer and challenge yourself to complete each transition faster. Keep your gear organized and within easy reach to minimize downtime.
These can be a leg burner! Focus on your form—keep your chest up and step forward, ensuring your front knee doesn’t go past your toes. Incorporate weighted lunges into your routine, aiming for 3-4 sets of 10-12 reps on each leg.
Rowing is a full-body workout, and technique is key. Make sure you're leveraging your legs and core effectively. Do some interval training on the rower—30 seconds all-out, followed by 30 seconds of slow rowing. Repeat for 10-15 minutes.
Don’t let the sled pull trip you up! Work on your grip strength and mechanics. Practice pulling heavier sleds over shorter distances, focusing on maintaining a strong posture throughout the movement.
Nathalie, you’ve got a solid foundation and some great strengths to build on! With a bit of focus on your weaker segments, you'll not only improve your overall time but also feel more confident on race day. Remember, every workout is a step closer to your goals. Don't forget to enjoy the process—it’s a wild ride, but it’s worth every minute! Keep pushing, and I can’t wait to see you crush those future races! 🏆
This is Rox-Coach, reminding you that every champion was once a contender that refused to give up. Let’s get to work! 💥
| Similar Athletes | |||
|---|---|---|---|
| Ware Joni | 2024 London | 02:43:46 | |
| Valenzise Nikita | 2024 Melbourne | 02:43:55 | |
| Sorroza Jennifer | 2024 Fort Lauderdale | 02:43:51 | |
| Barbonaglia Valeria | 2024 Milan | 02:43:38 | |
| Read Jessica | 2024 Birmingham | 02:44:11 | |
| Desta Nathalie | 2024 London | 02:44:03 | |
| Torok Sarah | 2023 Dallas | 02:44:30 | |
| Fazzari Lauren | 2024 New York | 02:44:22 | |
| Turner Suesie | 2023 London | 02:43:47 | |
| Daim Norisa | 2024 Singapore | 02:44:33 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Sports Direct HYROX London | 02:21:29 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
