Dive into this athlete’s performance at 2024 Madrid 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 Cole Rachel'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 Cole Rachel'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 Cole Rachel'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 Cole Rachel'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
06:02.
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
Rachel Cole has demonstrated an exceptional performance in the 2024 Madrid HYROX race. She has finished in the top 13% of athletes, a commendable achievement. Her general profile suggests that she is a strong runner, as indicated by her total running time of 00:42:56, which is 05:26 faster than average. Her best running lap time of 00:04:55 also confirms her running prowess. However, her performance in the roxzone, which was 01:07 slower than average, suggests that she might have taken more rest time or struggled with transitions. Her performance in the first four running segments suggests that she started the race at a slightly slower pace but was able to significantly increase her speed in the following segments.
Segments to Improve
Wall Balls: This segment was significantly slower than average. To improve her performance, Rachel should incorporate wall ball exercises into her training regimen. This could involve doing multiple sets of high repetition wall ball shots to build endurance and strength.
Roxzone: Rachel could benefit from improving her overall fitness and transition time. High-intensity interval training (HIIT) can help improve cardiovascular fitness, while practicing transitions between exercises can enhance efficiency.
Sled Pull: Her performance in this segment suggests a need for improved strength. Incorporating more strength training, specifically targeting the muscles used in sled pulls, could help. This might include exercises like deadlifts and squats.
Burpees Broad Jump: To improve in this segment, Rachel should focus on plyometric exercises to enhance explosive power. This could include box jumps and burpee variations.
Sled Push: Similar to the sled pull, improving strength will be beneficial. Rachel should consider adding weighted sled pushes to her training routine.
Farmers Carry: To improve performance in this segment, Rachel could focus on grip strength exercises and carry drills, such as farmer's walks with increasing weight.
Rowing: Rachel could benefit from specific rowing drills to improve her rowing efficiency and speed. This could include interval rowing sessions and endurance rowing workouts.
Race Strategies
Rachel should aim to maintain a consistent pace throughout the race. Given her strength in running, she could consider starting at a slightly faster pace to gain an early advantage, but she should make sure to conserve enough energy for the latter part of the race. For the strength-based segments, focusing on technique and efficiency can help to preserve energy and improve performance. Moreover, practicing the transitions between exercises could help to minimize the time spent in the roxzone. Finally, incorporating a comprehensive cool-down routine post-race could aid in quicker recovery and sustained performance in future races.