Season 24/25 2024 Birmingham (4627) HYROX (4105) Women (1404) Munro Kari

Munro Kari Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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

GBR GBR Flag Women 40-44 #140030 01:30:08 96th in AG | Top 40.3% 552nd | Top 39.3%
-04:00
42:11
Run Total
-00:29
05:17
Avg. Lap
-00:06
04:59
Best Lap
+01:04
38:12
Workout Total
+00:08
04:46
Avg. Workout
+02:59
09:50
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 Munro Kari'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 Munro Kari'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 Munro Kari'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 Munro Kari'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 03:15. Check the detail of the improvement plan below.

01:52 Potential Improvement 57.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Wall Balls 01:52 06:24 to 04:32 57.4%
Burpees Broad Jump 01:11 07:01 to 05:50 36.4%
Ski Erg 00:06 05:09 to 05:03 3.1%
Sled Push 00:06 02:41 to 02:35 3.1%
Sled Pull 00:00 05:05 to 05:05 0.0%
Rowing 00:00 05:18 to 05:18 0.0%
Farmers Carry 00:00 02:03 to 02:03 0.0%
Sandbag Lunges 00:00 04:31 to 04:31 0.0%
Run Total 00:00 42:11 to 42:11 0.0%

Splits Time

Munro Kari Perfect Race
Splits Total Average Total
Running 1 06:03 00:00 05:09 +00:54 00:00 +00:00
Ski Erg 05:09 06:03 05:08 +00:01 05:09 +00:54
Running 2 05:10 11:12 05:31 -00:21 10:17 +00:55
Sled Push 02:41 16:22 02:43 -00:02 15:48 +00:34
Running 3 04:59 19:03 05:47 -00:48 18:31 +00:32
Sled Pull 05:05 24:02 05:47 -00:42 24:18 -00:16
Running 4 05:01 29:07 05:50 -00:49 30:05 -00:58
Burpees Broad Jump 07:01 34:08 06:09 +00:52 35:55 -01:47
Running 5 05:09 41:09 05:57 -00:48 42:04 -00:55
Rowing 05:18 46:18 05:23 -00:05 48:01 -01:43
Running 6 05:07 51:36 05:51 -00:44 53:24 -01:48
Farmers Carry 02:03 56:43 02:15 -00:12 59:15 -02:32
Running 7 05:03 58:46 05:50 -00:47 01:01:30 -02:44
Sandbag Lunges 04:31 01:03:49 04:48 -00:17 01:07:20 -03:31
Running 8 05:44 01:08:20 06:14 -00:30 01:12:08 -03:48
Wall Balls 06:24 01:14:04 04:55 +01:29 01:18:22 -04:18
Roxzone 09:50 01:30:08 06:51 +02:59 01:30:08
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Kari Munro performed exceptionally well in the 2024 Birmingham HYROX race, ranking in the top 13% of all athletes, and in her age group. Her overall time was 01:30:08, demonstrating her strong physical capabilities and fitness level. She displayed a particularly strong running profile, with her total running time being 04:21 faster than average. This is remarkable and shows Kari's proficiency in endurance running. However, her pacing could use some attention, as she started the race slower than average in Running 1, but managed to pick up speed and maintain a faster pace in the following running segments. It appears Kari has a hybrid profile, excelling in both running and strength segments.

Segments to Improve

  • Roxzone: Kari's performance in the Roxzone segment was slower than average, indicating a need for improved transition times and overall fitness. To improve in this area, Kari should incorporate high-intensity interval training (HIIT) into her routine to enhance cardiorespiratory endurance. Practicing quick transitions between different exercises will also be beneficial.
  • Wall Balls: Kari's Wall Balls performance was slower than average, suggesting a need for improvement in muscular strength and endurance. Incorporating more functional training exercises, like squats, lunges, and kettlebell swings, can help improve her performance in this segment. It's also important to focus on the correct form while performing wall balls to ensure maximum efficiency.
  • Burpees Broad Jump: Kari's performance in the Burpees Broad Jump segment was slower than average, indicating a need for enhanced explosive power and agility. Plyometric training, which includes exercises like box jumps, jumping lunges, and power push-ups, can help improve her explosive power. Agility drills, such as ladder drills, can also be beneficial.

Race Strategies

To improve race performance, Kari should focus on maintaining a consistent pace from the start of the race. Starting too slow may cost her valuable time, which might be hard to recover later in the race. She should also work on her transition times between different exercises to save time in the Roxzone. Additionally, focusing on the correct form while performing strength exercises can help improve efficiency and speed. Lastly, incorporating a proper warm-up before the race and a cool-down afterwards can help prevent injuries and speed up recovery.

Similar Athletes
Rambichler Anne 2024 Singapore 01:29:50
Peres Elise 2024 Frankfurt 01:29:41
Wille Sarah 2024 Chicago Navy Pier 01:29:53
Merlo Manon 2024 Bordeaux 01:30:00
Butcher Sue 2023 Birmingham 01:30:08
Chabod Fanny 2024 Stuttgart 01:29:47
Cederqvist NovaLie 2024 Stockholm 01:30:22
Wolff Charlotte 2024 Sports Direct HYROX London 01:30:07
Trobos Julia 2023 Hamburg 01:30:18
Hansen Pernille 2024 Copenhagen 01:30:15

Measure Your Performance Against Top Athletes

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