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
341 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 341 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 341 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Paton Lisa'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 Paton Lisa'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 341 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 Paton Lisa'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 Paton Lisa'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
08:00.
Check the detail of the improvement plan below.
Based on 341 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lisa Paton showcased a commendable performance in the 2024 Glasgow HYROX, ranking in the top 27% overall and top 29% in her age group. Her total running time was notably 06:03 faster than the average, indicating a strong runner profile. This suggests that while Lisa excels in running, there may be a need to focus more on strength training to balance her performance across all segments of the HYROX race. The pacing analysis indicates that Lisa started the race slightly slower than average but significantly improved her pace as the race progressed, especially in the later running segments, showcasing her endurance capabilities.
Segments to Improve:
Wall Balls: Lisa's performance in the Wall Balls segment was significantly slower than average, indicating a potential lack of power and technique. To improve, focus on exercises that increase lower body power and upper body strength, such as squats, thrusters, and medicine ball throws. Practicing the actual movement of wall balls with emphasis on form correction, such as ensuring full depth in the squat and aiming for a consistent target on the wall, can also help. Incorporate these exercises into high-intensity interval training (HIIT) sessions to simulate race conditions.
Burpees Broad Jump: This segment was another area of weakness for Lisa, suggesting a need for improvement in explosive strength and coordination. Plyometric exercises like box jumps, broad jumps, and plyo push-ups will help build explosive power. Combining these with burpee drills, focusing on efficiency of movement and reducing ground contact time, will enhance performance in this specific segment.
Sandbag Lunges: The slower time in Sandbag Lunges indicates a potential lack of leg strength and endurance under load. Incorporating weighted lunges, step-ups, and Bulgarian split squats into the training routine can help improve strength in this area. Additionally, practicing lunges with a sandbag or equivalent weight will help Lisa become more accustomed to the specific demands of this segment.
Rowing: Lisa's rowing segment was slower than average, pointing towards a need for better cardiorespiratory fitness and rowing technique. Interval training on the rowing machine focusing on power strokes and improving stroke rate can enhance performance. Technique drills emphasizing proper form, including leg drive and arm pull, will also be beneficial.
Race Strategies:
Start Pace Management: Given Lisa's tendency to start slightly slower and then significantly pick up the pace, a more aggressive start might be beneficial to capitalize on her running strengths without burning out. Strategic pacing in the initial segments could position her better overall from the outset.
Transition Efficiency: Improving transition times between exercises, known as the Roxzone, can shave off critical seconds. Practicing quick transitions in training, including setting up for and moving between exercises efficiently, can help minimize these times.
Strength Endurance Balance: Given Lisa's stronger running profile, incorporating more strength-focused workouts into her routine will help balance her performance. This includes not only lifting heavier but also practicing the specific movements she’ll encounter in the race, under fatigue conditions to simulate race day.
Mental Preparation: Strategy also includes mental readiness. Visualization techniques, practicing mindfulness, and setting segment-specific goals can help Lisa maintain focus and push through challenging segments of the race.
By addressing these specific areas of improvement with targeted training strategies and incorporating effective race strategies, Lisa can expect to see notable enhancements in her HYROX performance, potentially achieving an even higher rank in future races.