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
1000 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 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 Pillidge Katie'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 Pillidge Katie'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 Pillidge Katie'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 Pillidge Katie'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
02:50.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Katie Pillidge showcased a commendable performance in the 2024 Sports Direct HYROX London, ranking in the top 61% overall and 62% in her age group. Her total running time was notably faster than average, indicating a stronger runner profile. However, Katie's performance in strength-focused segments and transitions (Roxzone) suggests room for improvement to achieve a balanced hybrid athlete profile. Her pacing appeared slightly inconsistent, starting slower in the initial running segment but significantly improving towards the end, suggesting potential in endurance but a need for better pace management early on.
Segments to Improve:
Burpees Broad Jump: Katie's performance here was significantly slower than average. Focusing on plyometric exercises like box jumps, squat jumps, and interval sprinting can improve explosive power and cardiovascular endurance. Practicing the specific movement of broad jumps with burpees in intervals will also help in reducing the time taken for this segment.
Wall Balls: This segment lagged due to likely weaknesses in lower body strength and coordination. Incorporating thrusters, medicine ball squats to press, and high-rep wall ball drills will help build endurance and strength in the relevant muscle groups. Emphasizing form, particularly in squat depth and arm extension, will improve efficiency.
Roxzone (Transitions): A slightly slower transition time indicates a need for improved overall fitness and faster transitions. Circuit training that mimics the race layout, with short, intense bursts of exercise followed by quick transitions to different activities, can enhance this. Practicing transitions between exercises can also reduce time spent in the Roxzone.
Sled Pull & Sled Push: These segments suggest a need for improved functional strength, particularly in the lower body and core. Incorporating weighted sled pushes and pulls, heavy tire flips, and farmer's walks will build the necessary strength and endurance. Technique work focusing on leveraging body weight and maintaining consistent movement can also improve efficiency in these tasks.
Race Strategies:
Consistent Pacing: Given Katie's strong finish but slower start, working on a more consistent pacing strategy could yield better overall times. Interval training that mimics race conditions (alternating between running and strength exercises) can help find a sustainable pace that maximizes performance across all segments.
Strength Endurance Balance: Since Katie has a stronger running profile, dedicating more training time to strength and power exercises will help balance her athlete profile. This includes integrating more compound lifts (like squats and deadlifts) and functional fitness exercises into her routine.
Transition Efficiency: Focus on minimizing time spent in transitions through practice and strategic planning. Knowing the layout and what to expect can shave off valuable seconds in the Roxzone, contributing to a better overall time.
Mental Toughness and Visualization: Mental preparation techniques, including visualization of the race course and transitions, can help Katie mentally prepare for the demands of each segment, potentially improving her performance through psychological resilience.
By addressing these areas with specific training strategies and implementing effective race strategies, Katie Pillidge has the potential to significantly improve her future HYROX race performances, moving towards a more balanced hybrid athlete profile.